Calories in Taco or tostada salad, meatless
Generic food Meals and Dishes
Taco or tostada salad, meatless contains 163 kcal per 100 g. A typical serving of 1 medium taco salad (311 g) provides about 507 kcal.
Roughly 47% of its calories come from carbohydrates, with 40% from fat and 13% from protein (estimated with general energy factors).
That is less energy than the typical item in burritos and tacos on FoodFactly, where the median is 219 kcal per 100 g across 48 foods.
100 g provides 15% of the Daily Value for Folate (B9), 14% of the Daily Value for copper and 14% of the Daily Value for Thiamin (B1).
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 163 kcal | |
| Total fat C | 7.4 g | 9% |
| Saturated fat C | 2.1 g | 11% |
| Cholesterol C | 5 mg | 2% |
| Sodium C | 268 mg | 12% |
| Total carbohydrates C | 19.3 g | 7% |
| Dietary fiber C | 3.7 g | 13% |
| Total sugars C | 1.8 g | |
| Protein C | 5.3 g | 11% |
| Vitamin A C | 26 µg | 3% |
| Vitamin C C | 3.2 mg | 4% |
| Vitamin D C | 0 µg | 0% |
| Vitamin E C | 0.99 mg | 7% |
| Vitamin K C | 11.9 µg | 10% |
| Thiamin (B1) C | 0.16 mg | 14% |
| Riboflavin (B2) C | 0.11 mg | 8% |
| Niacin (B3) C | 1.3 mg | 8% |
| Vitamin B6 C | 0.075 mg | 4% |
| Folate (B9) C | 58 µg | 15% |
| Vitamin B12 C | 0.05 µg | 2% |
| Choline C | 13.8 mg | 3% |
| Calcium C | 87 mg | 7% |
| Iron C | 1.8 mg | 10% |
| Magnesium C | 23 mg | 5% |
| Phosphorus C | 114 mg | 9% |
| Potassium C | 231 mg | 5% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.13 mg | 14% |
| Selenium C | 6.8 µg | 12% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 13%
- Carbohydrates 47%
- Fat 40%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein5.3 gin the lowest quarter of burritos and tacos (median 10.9 g)
- Fiber3.7 gin the top quarter of burritos and tacos (median 2.4 g)
- Sugars1.8 gin the top quarter of burritos and tacos (median 1.6 g)
- Fat7.4 gbelow the median for burritos and tacos (median 8.6 g)
- Saturated fat2.1 gin the lowest quarter of burritos and tacos (median 3.2 g)
- Sodium268 mgin the lowest quarter of burritos and tacos (median 443 mg)
- Protein per 100 kcal3.2 gprotein density, useful for comparing foods with different calorie levels
- Water66.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 2.8 g |
|---|---|
| Polyunsaturated fat C | 1.7 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 1.5 g |
| SFA 4:0 C | 0.03 g |
| SFA 6:0 C | 0.025 g |
| SFA 8:0 C | 0.016 g |
| SFA 10:0 C | 0.038 g |
| SFA 12:0 C | 0.045 g |
| SFA 14:0 C | 0.15 g |
| SFA 16:0 C | 1.3 g |
| SFA 18:0 C | 0.5 g |
| MUFA 18:1 C | 2.7 g |
| PUFA 18:3 C | 0.2 g |
| PUFA 20:4 C | 0.002 g |
| MUFA 16:1 C | 0.095 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.027 g |
| MUFA 22:1 C | 0 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 126 µg |
|---|---|
| Lycopene C | 279 µg |
| Lutein + zeaxanthin C | 116 µg |
| Retinol C | 14 µg |
| Carotene, alpha C | 14 µg |
| Cryptoxanthin, beta C | 2 µg |
Other components (8)
| Water C | 66.6 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 12 µg |
| Folate, food C | 38 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Taco or tostada salad
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Taco or tostada salad, meatless with sour cream | 167 | 5 g | 17.6 g | 8.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Enchilada, no meat | 165 | 6.4 g | 17.3 g | 8.2 g |
| Pasta, whole grain, with tomato-based sauce, seafood, and added vegetables, restaurant | 160 | 5.3 g | 17.4 g | 8.2 g |
| Pasta, whole grain, with tomato-based sauce and seafood, restaurant | 162 | 5.3 g | 17.6 g | 8.3 g |
| Taco, corn tortilla, with beans, cheese | 176 | 5.8 g | 23 g | 7.3 g |
| Pasta, whole grain, with tomato-based sauce, poultry, and added vegetables, restaurant | 165 | 5.7 g | 17.1 g | 8.8 g |
| Pasta, whole grain, with tomato-based sauce and poultry, restaurant | 167 | 5.7 g | 17.4 g | 8.9 g |
| Fast foods, burrito, with beans, cheese, and beef | 180 | 7 g | 23.4 g | 6.8 g |
| Pasta, whole grain, with tomato-based sauce, restaurant | 156 | 3.5 g | 18 g | 8.3 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in taco or tostada salad?
100 g of taco or tostada salad has 163 kcal. 1 medium taco salad (311 g): about 507 kcal. 1 cup (122 g): about 199 kcal. 1 small taco salad (234 g): about 381 kcal.
How much protein is in taco or tostada salad?
Taco or tostada salad contains 5.3 g of protein per 100 g (11% of the 50 g Daily Value), or 16.4 g in 1 medium taco salad (311 g). About 13% of its calories come from protein. Compared with other burritos and tacos, that is in the lowest quarter (median 10.9 g).
How many carbs are in taco or tostada salad?
Taco or tostada salad has 19.3 g of total carbohydrates per 100 g, including 3.7 g of fiber and 1.8 g of sugars.
How much fat is in taco or tostada salad?
Taco or tostada salad contains 7.4 g of fat per 100 g, of which 2.1 g is saturated (11% of the Daily Value).
What vitamins and minerals does taco or tostada salad contain?
Per 100 g, the most notable amounts relative to the Daily Value are Folate (B9) (15% DV), copper (14% DV), Thiamin (B1) (14% DV), selenium (12% DV) and iron (10% DV). The full list is in the vitamins and minerals table above.
How much sodium is in taco or tostada salad?
100 g contains 268 mg of sodium, 12% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708510. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.