If you're a fan of Mexican food, you've probably indulged in a delicious taco shell or two in your lifetime. But did you know that just 3 Taco shells (32 g) contain a whopping 150 Calories? For those who are watching their calorie intake, this can be a tricky food to navigate.
But fear not, we've got some tips and tricks to help you enjoy your tacos without ruining your diet. Before we dive into those, let's take a look at the nutritional breakdown of 3 Taco shells.
In this article, we'll explore some practical tips and strategies to make Taco shells a healthier part of your diet.
Ingredients of a 3 Taco Shells Meal
A typical taco shell is made from corn or wheat flour, water, salt, and sometimes oil. The filling can vary but often includes ground beef or chicken, lettuce, cheese, and salsa. While the ingredients themselves aren't necessarily unhealthy, it's the portion size and high calorie count that can add up quickly. Another factor to consider is the added sodium from the taco shell itself and any seasoned meat or toppings.
The Nutritional Breakdown of 3 Taco Shells
As mentioned, 3 Taco shells (32 g) contain 150 Calories total. They also contain 6 grams of fat, 23 grams of carbohydrates, and 3 grams of protein. In addition, they contain 150 mg of sodium, which may not seem like a lot, but can quickly add up depending on the other toppings and condiments used.
Why Taco Shells are High in Calories
The main reason Taco shells are high in Calories is due to their fried nature. Many taco shells are fried in oil, which adds to their calorie and fat content. In addition, when eaten as part of a meal with other high calorie items like cheese or sour cream, the calorie count can quickly add up.
Ways to Reduce the Calorie Content of Taco Shells
One way to reduce the calorie content of Taco shells is to opt for a whole grain or corn tortilla instead of traditional fried taco shells. These options are often lower in Calories and higher in fiber. Another option is to bake your own taco shells using corn tortillas, which eliminates the added oil from frying. Finally, be mindful of portion sizes when it comes to taco shells and toppings. Using a smaller portion of taco shells and choosing lower calorie toppings like veggies, salsa, and beans can help keep the calorie count in check.
Healthy Toppings for Taco Shells
When it comes to toppings for Taco shells, there are plenty of healthy options to choose from. Some great choices include: - Salsa: this is a low calorie and flavorful option that adds plenty of vitamins and nutrients. - Veggies: any type of vegetable can work well as a taco topping. Consider options like lettuce, tomato, onion, bell pepper, or avocado for added fiber and nutrients.
Alternatives to Traditional Taco Shells
If you're really trying to cut down on Calories, there are plenty of Alternatives to traditional Taco shells that can be just as satisfying. A few options include: - Lettuce cups: using a large leaf of lettuce as your taco shell can be a low calorie and refreshing option. - Portobello mushroom caps: grilled portobello mushroom caps can be a delicious and low calorie option for a taco shell substitute.
How to Make Your Own Low-Calorie Taco Shells
If you're feeling ambitious, you can make your own low-calorie Taco shells at home. Here's how to do it: 1. Preheat your oven to 375 degrees F. 2. Place corn tortillas on a baking sheet and bake for 7-10 minutes until crispy. Remove from the oven and shape into taco shells while still warm.
Tips for Choosing Taco Shells at the Store
When choosing Taco shells at the store, there are a few things to keep in mind. Look for options that are: - Low in Calories: typically, hard taco shells are going to be higher in calories than soft corn tortillas. - Whole grain or corn: these options are often higher in fiber and lower in calories than traditional wheat flour shells.
Healthy Meal Ideas with Taco Shells
Tacos can be a healthy and satisfying meal option when done right. Here are a few ideas for healthy and delicious taco meals: - Grilled fish tacos: top grilled fish with cabbage slaw, avocado, and salsa. - Veggie tacos: top a soft corn tortilla with sautéed onions and peppers, black beans, and salsa.
Final Thoughts on 3 Taco Shells and Calorie Counting
While 3 Taco shells may not seem like a lot, their calorie count can add up quickly. When choosing taco shells, be mindful of portion sizes and toppings to keep the calorie count in check. By using lower calorie toppings and Alternatives to traditional fried taco shells, you can still enjoy this delicious meal without sacrificing your health goals.
"When choosing taco shells, be mindful of portion sizes and toppings to keep the calorie count in check."
FAQs About Taco shells:
1. How many Calories are in three taco shells?
Three taco shells have a total of 150 calories.
2. Are taco shells gluten-free?
Traditional corn taco shells are usually gluten-free, but double-check the label of the particular brand you're buying to be sure.
3. Can you bake taco shells instead of frying them?
Yes, you can bake taco shells instead of frying them for a healthier option. Preheat your oven to 375°F and heat the taco shells on a baking sheet for 5-7 minutes until crispy.
4. How long do taco shells last?
Taco shells can last up to several weeks if stored in an airtight container in a cool, dry place.
5. What are some creative ways to use taco shells besides making tacos?
Use crushed taco shells as a flavorful topping for salads, use them as a crust for mini pizzas, or break them up and use them as a crunchy coating for chicken tenders.