Healthy ordering guide · official data
Healthiest Taco Bell Order
Lighter, higher-protein and lower-sodium picks, by the numbers
We ranked every main dish at Taco Bell by calories, protein and sodium, using Taco Bell's own nutrition figures. "Filling" means at least 25 g of protein. Updated Oct 2026.
In brief
The Short Answer
The lightest Taco Bell meal with at least 25 g of protein is the Quesadilla - Chicken: 490 calories, 26 g of protein and 1,240 mg of sodium.
It also has the least sodium of any filling Taco Bell order of 650 calories or less: 1,240 mg, 54% of the 2,300 mg daily value.
For the most protein in 500 calories or less, order the Breakfast Quesadilla - Steak: 28 g for 500 calories, with 1,290 mg of sodium.
Build your own Taco Bell order →Fewest calories
Lighter Picks With Protein
Main dishes with at least 15 g of protein, lightest first. Tap one to open it in the calculator.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Cantina Chicken Crispy Taco | 270 cal | 15 g protein | 520 mg sodium | 5.6 |
| 3-Cheese Chicken Flatbread Melt | 320 cal | 20 g protein | 750 mg sodium | 6.3 |
| Chalupa Supreme® - Chicken | 330 cal | 15 g protein | 580 mg sodium | 4.5 |
| Chalupa Supreme® - Steak | 340 cal | 15 g protein | 590 mg sodium | 4.4 |
| Burrito Supreme® - Chicken | 370 cal | 19 g protein | 1,170 mg sodium | 5.1 |
| Chicken Enchilada Burrito | 370 cal | 18 g protein | 1,150 mg sodium | 4.9 |
| Burrito Supreme® - Steak | 380 cal | 19 g protein | 1,180 mg sodium | 5.0 |
| Chili Cheese Burrito (regional) | 380 cal | 15 g protein | 970 mg sodium | 3.9 |
Most protein
Most Protein Under 500 Calories
Single main dishes, most protein first. The last column is protein per 100 calories: higher means more protein for the calories.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Breakfast Quesadilla - Steak | 500 cal | 28 g protein | 1,290 mg sodium | 5.6 |
| Quesadilla - Chicken | 490 cal | 26 g protein | 1,240 mg sodium | 5.3 |
| Quesadilla - Steak | 500 cal | 26 g protein | 1,260 mg sodium | 5.2 |
| Breakfast Quesadilla - Bacon | 500 cal | 25 g protein | 1,240 mg sodium | 5.0 |
| Breakfast Quesadilla - Sausage | 500 cal | 23 g protein | 1,110 mg sodium | 4.6 |
| 3-Cheese Chicken Flatbread Melt | 320 cal | 20 g protein | 750 mg sodium | 6.3 |
| Cheesy Gordita Crunch | 480 cal | 20 g protein | 830 mg sodium | 4.2 |
| Doritos® Cheesy Gordita Crunch - Nacho Cheese | 480 cal | 20 g protein | 890 mg sodium | 4.2 |
Least sodium
Lower-Sodium Picks
At least 15 g of protein and 650 calories or less, least sodium first. Percentages are of the 2,300 mg daily value.
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Cantina Chicken Crispy Taco | 270 cal | 15 g protein | 520 mg sodium23% DV | 5.6 |
| Chalupa Supreme® - Chicken | 330 cal | 15 g protein | 580 mg sodium25% DV | 4.5 |
| Chalupa Supreme® - Steak | 340 cal | 15 g protein | 590 mg sodium26% DV | 4.4 |
| 3-Cheese Chicken Flatbread Melt | 320 cal | 20 g protein | 750 mg sodium33% DV | 6.3 |
| Cheesy Gordita Crunch | 480 cal | 20 g protein | 830 mg sodium36% DV | 4.2 |
| Doritos® Cheesy Gordita Crunch - Nacho Cheese | 480 cal | 20 g protein | 890 mg sodium39% DV | 4.2 |
Go easy
Watch Out For
The heaviest and saltiest single main dishes (sharing sizes left out).
Most Calories
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Breakfast Crunchwrap - Sausage Patty | 740 cal | 21 g protein | 1,270 mg sodium | 2.8 |
| Nachos BellGrande® - Beef | 730 cal | 17 g protein | 1,180 mg sodium | 2.3 |
| Nachos BellGrande® - Steak | 720 cal | 20 g protein | 1,200 mg sodium | 2.8 |
| Nachos BellGrande® - Chicken | 710 cal | 20 g protein | 1,190 mg sodium | 2.8 |
| Breakfast California Crunchwrap - Sausage | 700 cal | 20 g protein | 1,330 mg sodium | 2.9 |
Most Sodium
| Item | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Grilled Cheese Burrito - Steak | 680 cal | 28 g protein | 1,500 mg sodium65% DV | 4.1 |
| Grilled Cheese Burrito - Chicken | 670 cal | 28 g protein | 1,490 mg sodium65% DV | 4.2 |
| Grilled Cheese Burrito | 690 cal | 25 g protein | 1,480 mg sodium64% DV | 3.6 |
| Cantina Chicken Rolled Quesadilla | 570 cal | 33 g protein | 1,410 mg sodium61% DV | 5.8 |
| Breakfast Crunchwrap - Steak | 650 cal | 24 g protein | 1,410 mg sodium61% DV | 3.7 |
On the side
Sides, Lightest First
| Side | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Black Beans (vegetarian) | 50 cal | 3 g protein | 140 mg sodium | 6.0 |
| Black Beans & Rice (vegetarian) | 160 cal | 4 g protein | 370 mg sodium | 2.5 |
| Cinnabon® Delights™ (2 Pk) (vegetarian) | 170 cal | 2 g protein | 70 mg sodium | 1.2 |
| Cinnamon Twists (vegetarian) | 170 cal | 2 g protein | 150 mg sodium | 1.2 |
| Pintos N Cheese (vegetarian) | 170 cal | 9 g protein | 680 mg sodium | 5.3 |
| Cheesy Fiesta Potatoes (vegetarian) | 240 cal | 3 g protein | 520 mg sodium | 1.3 |
Try them
Example Orders, Lightest First
Each one opens in the calculator, ready to change.
| Order | Cal | Protein | Sodium | g / 100 cal |
|---|---|---|---|---|
| Lighter: 2 chicken soft tacos and black beans | 370 cal | 27 g protein | 1,160 mg sodium | 7.3 |
| 3 Crunchy Tacos | 510 cal | 21 g protein | 930 mg sodium | 4.1 |
| Chicken Chalupa with potatoes | 570 cal | 18 g protein | 1,100 mg sodium | 3.2 |
| Crunchwrap Supreme with Cinnamon Twists | 700 cal | 17 g protein | 1,360 mg sodium | 2.4 |
| Beef Burrito Supreme and Nacho Fries | 740 cal | 20 g protein | 1,950 mg sodium | 2.7 |
| Mexican Pizza and a 20 oz Baja Blast | 810 cal | 19 g protein | 1,080 mg sodium | 2.3 |
Healthy Taco Bell FAQ
What is the healthiest thing to order at Taco Bell?
The lightest Taco Bell meal with at least 25 g of protein is the Quesadilla - Chicken: 490 calories, 26 g of protein and 1,240 mg of sodium. It also has the least sodium of any filling Taco Bell order of 650 calories or less: 1,240 mg, 54% of the 2,300 mg daily value. For the most protein in 500 calories or less, order the Breakfast Quesadilla - Steak: 28 g for 500 calories, with 1,290 mg of sodium. These picks rank calories, protein and sodium from Taco Bell's own nutrition figures; what is healthiest for you depends on your own needs.
What is the highest-protein order at Taco Bell under 500 calories?
The Breakfast Quesadilla - Steak: 28 g of protein for 500 calories, with 1,290 mg of sodium. Close behind: Quesadilla - Chicken (26 g, 490 calories) and Quesadilla - Steak (26 g, 500 calories).
How can I make my Taco Bell order healthier?
Start with a lighter item that still has at least 15 g of protein, such as Cantina Chicken Crispy Taco (270 calories, 15 g), 3-Cheese Chicken Flatbread Melt (320 calories, 20 g), Chalupa Supreme® - Chicken (330 calories, 15 g). Go easy on the heaviest: Breakfast Crunchwrap - Sausage Patty has 740 calories. Lighter sides like Black Beans (vegetarian) (50 calories) and Black Beans & Rice (vegetarian) (160) keep the total down.
Which Taco Bell items are highest in sodium?
Among single main dishes, the saltiest are Grilled Cheese Burrito - Steak (1,500 mg, 65% of the daily value), Grilled Cheese Burrito - Chicken (1,490 mg, 65% of the daily value), Grilled Cheese Burrito (1,480 mg, 64% of the daily value). The daily value of 2,300 mg is for a whole day.
Is Taco Bell healthy?
It depends on what you order. 51 of the 77 main dishes in our Taco Bell calculator are 500 calories or less. The example orders in our calculator run from 370 calories (Lighter: 2 chicken soft tacos and black beans) to 810 calories (Mexican Pizza and a 20 oz Baja Blast). The lightest filling meal we found is the Quesadilla - Chicken at 490 calories.
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About This Guide
Every number comes from Taco Bell's own published nutrition information, as used in our Taco Bell calculator, where you will find the source and date. We rank orders by calories, protein and sodium only; other things matter too, and what is right for you depends on your own needs. This is not medical advice. Portions are made by hand and vary. See how we source and check data and how every chain compares.