Taco Casa Calories — Complete Nutrition Guide 2026
If you are watching your calories or just want to know exactly what is in your Taco Casa order before you eat — this guide covers everything. We have put together the most complete Taco Casa calorie guide available for 2026 with every single menu item broken down by calories protein fat carbs and sodium.
Whether you are trying to eat light pick the most filling option for your money or just satisfy a craving without going overboard — this guide will help you make the right choice.
All calorie data is based on official Taco Casa nutrition information. Values may vary slightly by location.
Taco Casa Calorie Overview — What to Expect
Taco Casa is not a health food restaurant but it is not the worst option either. The menu ranges from 190 calories for a Chicken Taco all the way up to 1,380 calories for the Super Nachos. Most individual items fall between 200 and 550 calories which is reasonable for a fast food meal.
The key at Taco Casa is knowing which items give you the best balance of calories protein and price. A Crunchy Taco at 210 calories and $2.03 is one of the best calorie to price ratios in fast food. On the other end a Super Salad at 890 calories sounds like a salad but is anything but light.
Taco Casa Super Items — Calories & Nutrition
The Super Items are the most loaded options on the menu. Here is the full calorie and nutrition breakdown:
Super Taco — 380 calories
The Super Taco is the most popular item at Taco Casa and for good reason. At 380 calories it is filling without being excessive. You get 24g of protein which makes it one of the better protein to calorie ratios on the menu. Fat comes in at 23g and sodium at 760mg.
If you are eating one meal at Taco Casa and want to feel satisfied without overdoing it — the Super Taco is your best bet.
Chilada — 480 calories
The Chilada sits at 480 calories with 27g of protein and 28g of fat. The sodium is on the higher side at 1,800mg so if you are watching your salt intake this is one to be careful with. That said the calorie count is reasonable for how filling this item is.
Super Burrito — 550 calories
At 550 calories the Super Burrito is one of the more calorie-dense items in the Super range. It delivers 26g of protein and 26g of fat. Sodium is high at 1,750mg. If you are very hungry this will fill you up but it is not the best choice for calorie counting.
Super Salad — 890 calories
Despite the word salad in the name this is one of the highest calorie items on the entire menu at 890 calories. It has 35g of protein and 56g of fat. The fried flour tortilla bowl and sour cream account for most of the calories. Do not be fooled by the name — this is a full indulgent meal.
Taco Lite — 470 calories
The Taco Lite comes in at 470 calories with 26g of protein and 30g of fat. It is slightly higher in fat than the Super Taco due to the fried flour tortilla shell. Sodium is 920mg which is moderate.
Super Nachos — 1,380 calories
The Super Nachos is the highest calorie item on the Taco Casa menu at 1,380 calories. It has 37g of protein but also 79g of fat and a very high 2,790mg of sodium. This item is best shared between two people. Eating it alone puts you well over the recommended daily calorie intake for most people.
Super Tostada — 410 calories
The Super Tostada is one of the lighter Super Items at 410 calories. It has 22g of protein and 24g of fat. Sodium is 1,160mg. A good middle ground option if you want something filling but not too heavy.
Taco Casa Favorites — Calories & Nutrition
Crunchy Taco — 210 calories — $2.03
The Crunchy Taco is the lowest calorie main item at Taco Casa. At 210 calories with 14g of protein and 13g of fat it is a great light option. Sodium is just 450mg which is low compared to most fast food items. If you are calorie counting this is your go-to item at Taco Casa.
Soft Taco — 260 calories — $2.03
The Soft Taco adds 50 calories over the Crunchy Taco due to the flour tortilla. Still a light option at 260 calories with 17g of protein and 14g of fat. Sodium is 750mg.
Chicken Taco — 190 calories — $2.28
The Chicken Taco is the single lowest calorie taco on the menu at just 190 calories. Chicken is lower in fat than beef which explains the calorie difference. A great choice if you are strictly watching your intake.
Chicken Soft Taco — 220 calories — $2.28
At 220 calories the Chicken Soft Taco is the second lowest calorie option on the menu. High in protein relative to its calorie count. One of the best choices for anyone on a calorie restricted diet.
Tostada — 250 calories — $2.44
A crispy corn tortilla with refried beans cheese and lettuce. At 250 calories with 12g of protein and 14g of fat this is a solid light meal option. Sodium is 650mg which is moderate.
Frijoles — 390 calories — $2.12
The Frijoles come in at 390 calories with 19g of protein and 19g of fat. They are high in dietary fiber at 13g per serving which is excellent for digestion and keeping you full. Despite being 390 calories the fiber content means you will feel satisfied for longer.
Nachos Small — 535 calories — $2.21
The small nachos are a decent snack at 535 calories. However they are mostly carbs and fat with 60g fat and 110g carbs. Protein is low at 21g. Good as a sharing snack but not ideal as a standalone meal.
Nachos Large — 1,070 calories — $3.81
The large nachos double up on everything. At 1,070 calories with 60g fat and 110g carbs this is a sharing dish. The sodium at 2,190mg is very high.
Guacamole & Chips — 511 calories — $3.99
Guacamole is high in healthy fats from avocado. At 511 calories this is a reasonable snack or starter. Most of the fat here is unsaturated which is better for you than the saturated fats in the meat items.
Chili Burger — 250 calories — $2.39
A surprisingly light option at just 250 calories with 15g of protein. The chili burger is one of the most underrated low calorie options at Taco Casa. Great value too at under $2.50.
Bean Burrito — 440 calories — $3.87
At 440 calories with 17g of protein and 17g of fat the bean burrito is filling but not too heavy. High in fiber from the beans which keeps you full. Sodium is 1,380mg on the higher side.
Beef Burrito — 480 calories — $3.98
480 calories with 32g of protein makes the beef burrito one of the best protein to calorie options on the menu. Sodium is high at 1,830mg.
Chicken Burrito — 450 calories — $4.21
Slightly lower than the beef burrito at 450 calories. Good protein content and a solid meal option for calorie watchers.
Combination Burrito — 490 calories — $3.98
The combination of beef and beans brings this to 490 calories. A filling option that gives you both protein from the beef and fiber from the beans.
Casa Delites — 560 calories — $1.49
These fried cinnamon sugar tortilla strips are deceptively high at 560 calories. A fun dessert but be aware of the calorie hit.
Taco Casa Snack Burritos — Calories
Bean Snack Burrito — 260 calories — $2.12
The lowest calorie snack burrito at 260 calories. Great for a light snack between meals.
Chicken Snack Burrito — 280 calories — $2.23
At 280 calories the chicken snack burrito is a light protein-rich snack. Better calorie value than the beef version.
Beef Snack Burrito — 300 calories — $2.14
A satisfying small burrito at 300 calories. Good protein content for the calorie count.
Combination Snack Burrito — 310 calories — $2.14
The most filling snack burrito at 310 calories combining beef and beans.
Taco Casa Enchiladas — Calories
Cheese Enchilada — 280 calories — $3.61
The lowest calorie enchilada at 280 calories. A good lighter option if you want something warm and filling without a lot of calories.
Chicken Enchilada — 300 calories — $3.95
At 300 calories the chicken enchilada is a light protein-rich option. Lower in fat than the beef version.
Beef Enchilada — 320 calories — $3.86
The beef enchilada comes in at 320 calories with solid protein content. One of the better calorie to satisfaction ratios on the menu.
Taco Casa Drinks — Calories
Drinks can add significant hidden calories to your meal. Here is the complete breakdown:
Zero Calorie Options
- Diet Coke — 0 cal. all sizes
- Unsweetened Tea — 0 cal. all sizes
These are your best options if you are strictly watching calories.
Low Calorie Options
- Sprite Small — 150 cal.
- Coke Small — 150 cal.
- Dr Pepper Small — 150 cal.
- Sweet Tea Small — 160 cal.
- Pink Lemonade Small — 160 cal.
Higher Calorie Drinks to Watch
- Sweet Tea Large — 330 cal.
- Root Beer Large — 320 cal.
- Dr Pepper Large — 290 cal.
A large Sweet Tea adds 330 calories to your meal without you even noticing. Stick to small sizes or go sugar free if you are calorie counting.
Taco Casa Calorie Guide — Lowest to Highest
Here is every main menu item ranked from lowest to highest calories so you can find the right option at a glance:
Under 300 Calories — Best Light Options
- Chicken Taco — 190 cal.
- Crunchy Taco — 210 cal.
- Chicken Soft Taco — 220 cal.
- Tostada — 250 cal.
- Chili Burger — 250 cal.
- Soft Taco — 260 cal.
- Bean Snack Burrito — 260 cal.
- Cheese Enchilada — 280 cal.
- Chicken Snack Burrito — 280 cal.
Customers looking for healthier meal ideas can also explore the High Protein Items at Taco Casa — Best Choices guide.
300 to 500 Calories — Middle Range
- Beef Snack Burrito — 300 cal.
- Chicken Enchilada — 300 cal.
- Beef Enchilada — 320 cal.
- Beef Taco Burger — 350 cal.
- Super Taco — 380 cal.
- Beef & Bean Tostada — 390 cal.
- Frijoles — 390 cal.
- Super Tostada — 410 cal.
- Bean Burrito — 440 cal.
- Chicken Burrito — 450 cal.
- Taco Lite — 470 cal.
- Chilada — 480 cal.
- Beef Burrito — 480 cal.
- Combination Burrito — 490 cal.
500 to 900 Calories — Heavier Options
- Guacamole & Chips — 511 cal.
- Nachos Small — 535 cal.
- Casa Delites — 560 cal.
- Beef Chimalupa — 850 cal.
- Super Salad — 890 cal.
Over 1,000 Calories — Share These
- Nachos Large — 1,070 cal.
- Super Nachos — 1,380 cal.
Taco Casa High Protein Options
If you are tracking protein here are the highest protein items at Taco Casa:
- Super Nachos — 37g protein
- Super Salad — 35g protein
- Beef Burrito — 32g protein
- Beef Chimalupa — 30g protein
- Chilada — 27g protein
- Taco Lite — 26g protein
- Super Burrito — 26g protein
- Super Taco — 24g protein
Taco Casa High Sodium Warning
If you are watching your sodium intake here are the items to be careful with. The American Heart Association recommends no more than 2,300mg of sodium per day:
- Super Nachos — 2,790mg sodium
- Nachos Large — 2,190mg sodium
- Super Salad — 1,990mg sodium
- Chilada — 1,800mg sodium
- Super Burrito — 1,750mg sodium
- Beef Burrito — 1,830mg sodium
Lowest sodium options:
- Crunchy Taco — 450mg sodium
- Soft Taco — 750mg sodium
- Super Taco — 760mg sodium
Tips for Eating Lighter at Taco Casa
If you want to enjoy Taco Casa without overdoing the calories here are some practical tips:
Order Chicken Instead of Beef
Chicken items are consistently 20 to 40 calories lower than their beef equivalents. The Chicken Taco at 190 calories vs the Crunchy Taco at 210 calories is a small difference but it adds up across a full meal.
Go Small on Drinks
Switching from a large Coke at 280 calories to a small at 150 calories saves 130 calories. Better yet choose Diet Coke or Unsweetened Tea for zero calories.
Skip the Super Nachos as a Solo Meal
At 1,380 calories the Super Nachos should be shared between at least two people. Ordering them solo puts you way over a reasonable single meal calorie target.
Choose Snack Burritos for Light Meals
The snack burrito range starting from 260 calories is one of the best calorie to price options on the menu. Two snack burritos gives you a full meal at around 540 to 620 calories for under $4.50.
Watch the Tostadas
The plain Tostada at 250 calories is light. But the Beef and Bean Tostada at 390 calories is significantly higher. Make sure you know which one you are ordering.
If you have dietary restrictions, you can also read the Taco Casa Allergen Menu Guide for ingredient and allergy information.
Frequently Asked Questions
Final Thoughts
Taco Casa is a solid fast food choice when you know what you are ordering. The menu has plenty of options under 300 calories and the protein content on most items is good. The main things to watch are sodium levels on the heavier items and avoiding the temptation of the Super Nachos as a solo meal.
Use this guide to plan your order before you get to the restaurant and you will always know exactly what you are eating. For the full detailed nutrition table including fat saturated fat cholesterol and carbs for every item visit our Taco Casa Nutrition page.
You can also compare restaurant nutrition information using MyFitnessPal.
All calorie and nutrition data is based on official Taco Casa nutrition information for 2026. Values may vary slightly by location and preparation method.
