Tacos
Moderate nutritional value
Corn or wheat tortillas with filling.
Tacos are small corn or wheat tortillas folded around seasoned meat, fish or beans and topped with salsa, onion, cilantro and a squeeze of lime. They supply protein from the filling and carbohydrate from the tortillas; cheese, sour cream and fatty meat raise the saturated fat. Grilled chicken, fish or beans with plenty of salsa keep the fat lower than ground beef with cheese.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 9g | 16.1% |
| Fat | 8g | 11.4% |
| Carbs | 15g | 5.0% |
| Simple Sugars | 5.25g | Estimate |
| Complex Carbs | 7.75g | Estimate |
| Fiber | 2g | 8.0% |
| Water | 65g | 2.6% |
| Calories | 165 | 7.3% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 2.46 | g | 12.3% |
| Monounsaturated | 3.6 | g | 14.4% |
| Polyunsaturated | 0.9 | g | 6.9% |
| Omega-3 | 0.27 | g | Estimate |
| EPA | 1 | mg | 0.1% |
| Omega-6 | 0.63 | g | Estimate |
| Trans | 0.34 | g | 17.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 1.75 | mg |
| Vitamin E | 0.68 | mg |
| Selenium | 8.46 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 9.98 | mcg | 1.1% |
| vitamin B1 | 0.041 | mg | 3.4% |
| vitamin B2 | 0.078 | mg | 6.0% |
| vitamin B3 | 2.2 | mg | 13.8% |
| vitamin B6 | 0.195 | mg | 11.5% |
| vitamin B9 | 4.89 | mcg | 1.2% |
| vitamin B12 | 0.785 | mcg | 32.7% |
| vitamin C | 1.75 | mg | 1.9% |
| vitamin D | 0.038 (2 IU) | mcg | 0.3% |
| vitamin E | 0.682 | mg | 4.5% |
| vitamin K | 3.46 | mcg | 2.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 36 | mg | 3.6% |
| iron | 1.47 | mg | 8.2% |
| magnesium | 28.9 | mg | 7.2% |
| phosphorus | 155 | mg | 22.1% |
| potassium | 238 | mg | 9.2% |
| sodium | 285 | mg | 12.4% |
| zinc | 2.28 | mg | 20.7% |
| copper | 0.085 | mg | 9.4% |
| manganese | 0.13 | mg | 5.7% |
| selenium | 8.46 | mcg | 15.4% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 284 | mg | 40.6% | 170% |
| Isoleucine | 380 | mg | 27.1% | 121% |
| Leucine | 742 | mg | 27.2% | 116% |
| Lysine | 660 | mg | 31.4% | 131% |
| Methionine | 321 | mg | 30.6% | 133% |
| Phenylalanine | 644 | mg | 36.8% | 150% |
| Threonine | 343 | mg | 32.7% | 131% |
| Tryptophan limiting | 50 | mg | 17.9% | 72% |
| Valine | 437 | mg | 24.0% | 104% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Corn tortillas 9 small
- Beef, chicken, or fish 400 g
- White onion, finely diced 1/2
- Fresh cilantro, chopped 3 tbsp
- Salsa 150 g
- Lime, cut into wedges 1
- Ground cumin 1 tsp
- Chili powder 1 tsp
- Garlic, minced 2 cloves
- Vegetable oil 1 tbsp
- Salt to taste
Instructions
- 1
Season the meat with cumin, chili powder, garlic, and salt.
- 2
Heat oil in a skillet and cook the meat over medium-high heat until browned and cooked through.
- 3
Warm the corn tortillas in a dry pan until soft and pliable.
- 4
Chop the onion and cilantro and cut the lime into wedges.
- 5
Fill each tortilla with the cooked meat.
- 6
Top with onion, cilantro, and a spoonful of salsa.
- 7
Finish with a squeeze of fresh lime and serve immediately.