Del Taco offers several healthier options for those watching their calorie and nutrient intake. While fast food isn’t typically associated with health-conscious eating, Del Taco provides some lighter alternatives to their standard menu items.
The healthiest choices at Del Taco include grilled chicken tacos, street tacos, and chicken rollers, which are lower in calories and fat compared to other menu options. These items provide a good balance of protein and carbohydrates without excessive calories or sodium.
For those seeking a more substantial meal, Del Taco’s chicken or carne asada street tacos offer a flavorful option with around 170-180 calories each. The chain also features a salad bowl made with grilled chicken, fresh guacamole, and pico de gallo, providing a nutrient-dense choice for health-conscious diners.
Understanding Fast Food Nutrition
Fast food nutrition involves balancing calories, macronutrients, and micronutrients while being mindful of potential health concerns. Informed choices can help diners maintain a balanced diet even when eating out.
The Role of Calories and Macronutrients
Calories provide energy, with fast food often being calorie-dense. A typical Del Taco meal can range from 300 to 1000+ calories. Macronutrients include:
- Carbohydrates: Primary energy source
- Proteins: Essential for muscle repair and growth
- Fats: Necessary for hormone production and nutrient absorption
Balancing these components is crucial. Opt for items with lean proteins like grilled chicken tacos. Choose whole grain options when available for added fiber and nutrients.
Sodium and Saturated Fat Concerns
Fast food tends to be high in sodium and saturated fat. Excess sodium can lead to hypertension, while high saturated fat intake may increase cholesterol levels.
At Del Taco:
- Many menu items exceed 1000mg of sodium
- Cheese and sauces contribute significantly to saturated fat content
To reduce intake:
- Request sauces on the side
- Choose grilled over fried options
- Opt for vegetable-based sides instead of fries
Added Sugars and Fiber for Balance
Added sugars often lurk in fast food, particularly in beverages and desserts. Fiber, essential for digestive health, is typically lacking.
To manage sugar intake:
- Choose water or unsweetened drinks
- Skip desserts or share with others
For more fiber:
- Add extra vegetables to tacos or burritos
- Select bean-based dishes
- Opt for side salads when available
By focusing on these nutritional aspects, diners can make more informed choices at Del Taco and other fast food establishments.
Del Taco’s Health-Conscious Menu Items
Del Taco offers a variety of health-conscious options for those looking to make nutritious choices while enjoying Mexican-inspired cuisine. The menu includes salads, vegetarian dishes, low-calorie tacos, and breakfast items that cater to different dietary preferences and nutritional goals.
Salads and Greens
Del Taco’s salad options provide a refreshing and nutritious alternative to traditional fast food fare. The Signature Taco Salad stands out as a popular choice. It features grilled chicken, cheddar cheese, fresh guacamole, pico de gallo, and homemade tortilla chips. This salad offers a balance of protein and vegetables, making it a satisfying meal option.
For those seeking a lighter option, Del Taco offers side salads that can complement main dishes or serve as a small meal. These salads typically include crisp lettuce, tomatoes, and other fresh vegetables.
Vegetarian and Vegan Options
Del Taco has expanded its menu to accommodate vegetarian and vegan diets. The Beyond Taco and Beyond Avocado Taco feature plant-based protein made from peas and beans. These options provide a meat-free alternative that doesn’t compromise on flavor or texture.
Other vegetarian-friendly items include bean and cheese burritos and quesadillas. Customers can customize many menu items to suit their dietary preferences by requesting no meat or dairy products.
Low-Calorie Tacos and Burritos
For calorie-conscious diners, Del Taco offers several lower-calorie options. The Chicken Soft Tacos are a popular choice, providing a good balance of protein and flavor without excessive calories. These tacos can be customized to further reduce calorie content by omitting cheese or sour cream.
The Chicken Taco Del Carbon is another option for those watching their calorie intake. It features grilled chicken in a corn tortilla, offering a lean protein source with fewer calories than some of the chain’s larger menu items.
Breakfast Choices
Del Taco’s breakfast menu includes several options for health-conscious early risers. The Egg & Cheese Breakfast Roller provides a portable, protein-rich start to the day. For a heartier option, the Breakfast Burrito can be customized with egg whites and turkey sausage to reduce calorie and fat content.
Oatmeal is also available at some locations, offering a fiber-rich breakfast choice. Customers can pair their breakfast with fresh-brewed coffee or unsweetened iced tea for a low-calorie beverage option.
Smart Side Options
Del Taco offers several healthier side options to complement your meal. These choices can help balance your nutrition while still enjoying flavorful Mexican-inspired cuisine.
Beans and Rice
Black beans and pinto beans provide fiber-rich alternatives to higher-calorie sides. A small side of black beans contains only 70 calories and 3 grams of protein. Pinto beans offer similar nutritional benefits with 80 calories per small serving.
Rice can be a smart choice when portion-controlled. Del Taco’s cilantro lime rice adds a zesty flavor without excessive calories. A small side contains approximately 80 calories.
Combining beans and rice creates a complete protein source. This pairing offers sustained energy and helps increase satiety.
Fresh Salsas and Guacamole
Del Taco’s fresh salsas add flavor without many calories. Pico de gallo, made with diced tomatoes, onions, and cilantro, contains just 10 calories per serving.
The restaurant’s signature Del Scorcho and Del Inferno hot sauces pack a punch with minimal calories. These spicy options can enhance taste without adding significant fat or sodium.
Guacamole, made from fresh avocados, provides heart-healthy monounsaturated fats. A small serving contains about 80 calories and beneficial nutrients like potassium and vitamins K and C.
Healthy Alternatives to Fries
While Del Taco’s famous crinkle-cut fries are popular, healthier alternatives exist. Sliced avocado offers a creamy texture and nutritional benefits, with approximately 80 calories per serving.
For a crunchy option, try substituting fries with a side salad. A small side salad with lettuce, tomatoes, and a light dressing can satisfy cravings for freshness and texture.
Chipotle-flavored items, like Del Taco’s Queso Loaded Nachos, can be modified for a healthier twist. Request a smaller portion of chips and load up on protein-rich beans and fresh vegetables instead.
Customizing Your Del Taco Experience
Del Taco offers various ways to tailor your meal to your preferences and dietary needs. By selecting specific ingredients and making special requests, you can create a personalized and healthier dining experience.
Choosing the Right Ingredients
Del Taco’s menu flexibility allows you to mix and match ingredients for a customized meal. Start with a base like a taco, burrito, or salad. For a healthier option, choose grilled chicken as your protein. It’s lean and flavorful.
Add fresh vegetables like lettuce, tomatoes, and onions for extra nutrients and crunch. Opt for black beans instead of refried beans to boost fiber content. Consider swapping flour tortillas for corn tortillas to reduce calories.
For toppings, choose pico de gallo over cheese or sour cream to cut down on fat. If you enjoy a sauce, try the Savory Secret Sauce in moderation for added flavor without excessive calories.
Special Requests for Dietary Needs
Del Taco accommodates various dietary restrictions. For gluten-sensitive individuals, request corn tortillas or opt for a salad bowl. Vegetarians can substitute beans for meat in most menu items.
To reduce sodium, ask for no added salt on your food. For lower-calorie options, request grilled items instead of fried and choose water or unsweetened iced tea as your beverage.
If you’re watching your fat intake, ask for reduced cheese or no cheese on your order. Request dressings and sauces on the side to control portions.
Always check the nutrition information available on Del Taco’s website or in-store to make informed choices based on your specific dietary needs.
Comparison With Other Fast Food Options
Del Taco offers unique menu items and nutritional profiles compared to similar fast food chains. Its options can be tailored to fit various dietary needs and preferences.
Del Taco vs. Taco Bell
Del Taco and Taco Bell both serve Mexican-inspired fast food, but their menus differ in key ways. Del Taco emphasizes fresher ingredients and made-to-order items.
Taco Bell tends to have more heavily processed options, while Del Taco offers grilled chicken and fish tacos. Del Taco’s menu includes burgers, fries, and shakes, providing more variety than Taco Bell.
Nutritionally, Del Taco often has lower sodium content in comparable items. However, calorie counts can be similar between the two chains for many menu options.
Both restaurants offer customization, allowing customers to modify orders for healthier choices. Del Taco’s “Fresco” style replaces cheese and sauces with pico de gallo, reducing calories and fat.
Understanding Nutritional Value Across Fast Food
Fast food chains vary widely in nutritional offerings. Del Taco provides more transparency with detailed nutritional information available online and in-store.
Some Del Taco options, like street tacos and bowls, can be lower in calories than traditional fast food burgers and fries. The chain’s use of grilled proteins offers leaner choices compared to deep-fried options at many competitors.
Sodium content remains a concern across fast food, including at Del Taco. However, the ability to customize orders allows customers to reduce salt intake.
Del Taco’s vegetarian and vegan options, featuring Beyond Meat, provide plant-based alternatives not available at all fast food chains. This can be beneficial for those seeking to reduce animal product consumption.
Beyond the Main Menu
Del Taco offers more than just tacos and burritos. The menu extends to sweet treats and shareable appetizers that can be part of a balanced meal when chosen wisely.
Shakes and Desserts
Del Taco’s shakes come in vanilla, chocolate, and strawberry flavors. While delicious, they are high in calories and sugar. A small vanilla shake contains 530 calories and 74g of sugar.
For a lighter option, try the Mini Cinnamon Churros. At 200 calories per serving, they provide a sweet taste without excessive calories. The Caramel Cheesecake Bites are another dessert choice, with 250 calories per serving.
Del Taco also offers seasonal desserts like pumpkin shakes in fall. These limited-time items tend to be indulgent, so enjoy sparingly as an occasional treat.
Quesadillas and Nachos
Quesadillas at Del Taco range from 510 to 650 calories. The Chicken Quesadilla has less fat than the Cheddar or Spicy Jack versions.
Nachos can be customized for a healthier option:
- Choose black beans instead of refried
- Add extra vegetables like tomatoes and onions
- Request light cheese or guacamole
The Chicken Crunch Nachos have 530 calories and 23g protein. For a lower-calorie choice, the Small Queso Loaded Nachos contain 380 calories.
Remember to control portion sizes with these shareable items. Split an order with friends or save half for later to keep calories in check.
Maintaining a Balanced Diet with Fast Food
Fast food can be incorporated into a healthy eating plan with mindful choices. Selecting nutrient-dense options and controlling portion sizes allows for occasional indulgences while maintaining overall dietary balance.
The Importance of Variety
A balanced diet includes a mix of proteins, carbohydrates, healthy fats, vitamins, and minerals. Fast food menus often offer options that can contribute to these nutritional needs.
At Del Taco, the Fresh Avocado Bowl provides a variety of nutrients. It contains fiber-rich black beans, vitamin C from pico de gallo, and healthy fats from avocado.
Choosing different menu items across visits helps ensure a range of nutrients. Alternating between chicken, fish, and vegetarian options provides diverse protein sources. Adding side salads or vegetable-based dishes increases vitamin and mineral intake.
Incorporating Del Taco into a Healthy Lifestyle
Del Taco offers several lighter options that can fit into a balanced diet. The Grilled Chicken Taco provides lean protein with fewer calories than beef alternatives.
Fish tacos are another nutritious choice, offering omega-3 fatty acids. These heart-healthy fats are an important part of a balanced diet.
Customizing orders allows for healthier modifications:
- Request extra vegetables
- Choose corn tortillas over flour
- Opt for salsa instead of high-calorie sauces
Portion control is key. Selecting smaller items or sharing larger meals helps manage calorie intake. Pairing fast food with homemade, nutrient-dense meals throughout the week maintains overall dietary balance.