Wondering about those Taco Bell late-night cravings and what they’re doing to your waistline? I’ve been there too! As someone who regularly finds myself in the Taco Bell drive-thru after a long day, I’ve often wondered exactly what I’m consuming when I bite into that delicious Chicken Soft Taco. Today, I’m breaking down everything you need to know about the calorie count and nutritional info of this popular menu item.
The Quick Answer: Calories in a Taco Bell Chicken Soft Taco
If you’re in a hurry and just need the basic calorie info, here it is:
A single Taco Bell Chicken Soft Taco contains 170 calories according to the most recent nutritional information from Taco Bell. However, some sources like FatSecret list it as 160 calories, which suggests there might have been a slight recipe adjustment over time.
Complete Nutritional Breakdown
Let’s take a deeper look at what makes up those calories in a Chicken Soft Taco
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 170 | – |
| Calories from Fat | 70 | – |
| Total Fat | 8g | 12% |
| Saturated Fat | 3g | 15% |
| Trans Fat | 0g | – |
| Cholesterol | 35mg | 12% |
| Sodium | 450mg | 19% |
| Total Carbohydrates | 16g | 5% |
| Dietary Fiber | 2g | 8% |
| Sugars | 1g | – |
| Protein | 10g | 20% |
*Percent Daily Values are based on a 2,000 calorie diet.
Where Do These Calories Come From?
Breaking down the 170 calories in a Chicken Soft Taco
- Fat: About 40% of calories (72 calories)
- Carbohydrates: About 37% of calories (64 calories)
- Protein: About 23% of calories (40 calories)
Is the Chicken Soft Taco Healthy?
According to customer ratings on FastFoodNutritionorg, approximately 77% of voters consider the Chicken Soft Taco to be a healthy option from Taco Bell. But what does the nutritional science say?
The Good Stuff:
- Reasonable calorie count: At 170 calories, it’s one of the lower-calorie options on the Taco Bell menu.
- Decent protein: With 10g of protein, it provides about 20% of your daily protein needs.
- Lower sugar: Only 1g of sugar makes it a better choice than many fast food items.
The Not-So-Good Stuff:
- Sodium content: At 450mg per taco, that’s 19% of your daily recommended sodium intake in just one small item.
- Saturated fat: The 3g of saturated fat is 15% of your daily recommended limit.
How Long Would It Take to Burn Off a Chicken Soft Taco?
To burn off the 170 calories in a Chicken Soft Taco, you would need to:
- Run for approximately 15 minutes
- Walk for approximately 24 minutes
Ingredients in a Taco Bell Chicken Soft Taco
Curious what’s actually in that taco? Here’s the breakdown:
Shredded Chicken
Chicken, water, seasoning (salt, modified corn starch, tomato powder, paprika, natural flavors including smoke flavor, citric acid, spices, safflower oil, sugar, disodium inosinate and guanylate, torula yeast, maltodextrin), modified food starch, rosemary extract.
Flour Tortilla
Enriched wheat flour, water, vegetable shortening (soybean, hydrogenated soybean and/or cottonseed oil), sugar, salt, leavening (baking soda, sodium acid pyrophosphate), molasses, dough conditioner (fumaric acid, distilled monoglycerides, enzymes, vital wheat gluten, cellulose gum, wheat starch, calcium carbonate), calcium propionate, sorbic acid, and/or potassium sorbate.
Other Ingredients
- Fresh iceberg lettuce
- Cheddar cheese (cultured pasteurized milk, salt, enzymes, annatto), anti-caking agent
Allergen Information
If you have food allergies, you should know that a Taco Bell Chicken Soft Taco contains:
- Gluten
- Milk
- Wheat
It does NOT contain:
- Egg
- Fish
- MSG
- Peanuts
- Shellfish
- Soy
- Tree nuts
However, Taco Bell, like most fast food restaurants, cannot guarantee that any product is completely free of allergens as they use shared equipment for food preparation.
How Does It Compare to Other Taco Bell Items?
If you’re watching your calories, you might be wondering how the Chicken Soft Taco stacks up against other Taco Bell favorites:
| Menu Item | Calories |
|---|---|
| Chicken Soft Taco | 170 |
| Crunchwrap Supreme | 540 |
| Beef Soft Taco | 180 |
| Bean Burrito | 350 |
| Cheesy Gordita Crunch | 500 |
As you can see, the Chicken Soft Taco is one of the more calorie-friendly options on the Taco Bell menu!
Weight Watchers Points
For those following Weight Watchers, here’s the point breakdown:
- Freestyle Points: 4
- SmartPoints: 5
- PointsPlus: 5
My Personal Experience with Taco Bell’s Chicken Soft Taco
I’ve been a Taco Bell fan for years, and the Chicken Soft Taco has always been one of my go-to orders. What I love about it is that it satisfies my craving for something tasty without leaving me feeling too guilty afterward. At under 200 calories, I can enjoy one (or sometimes two!) without completely blowing my daily calorie budget.
The protein content also makes it more filling than you might expect for the size. When I’m trying to eat better but still want fast food, this is definitely one of my top choices.
Tips for Making Your Chicken Soft Taco Healthier
If you’re looking to reduce the calories or improve the nutritional profile even further, here are some modifications you can request:
- Ask for “Fresco style” – This replaces the cheese with pico de gallo, reducing fat and calories
- Go easy on the cheese – Request light cheese to cut down on fat
- Add extra lettuce – More veggies = more fiber and volume with minimal calories
- Request no sauce – If they add any sauce, this can save you some calories
The Slight Discrepancy in Calorie Counts
You might notice that different sources report slightly different calorie counts for the Chicken Soft Taco:
- Taco Bell’s official website and FastFoodNutrition.org list it as 170 calories
- FatSecret lists it as 160 calories
This difference could be due to:
- Recipe changes over time
- Different measurement methodologies
- Rounding differences in nutritional calculations
When in doubt, I’d go with the official Taco Bell number of 170 calories to be safe.
Frequently Asked Questions
How many calories are in 2 Chicken Soft Tacos from Taco Bell?
Two Chicken Soft Tacos would contain approximately 340 calories (2 × 170 calories).
Is the Chicken Soft Taco good for weight loss?
At 170 calories with 10g of protein, it can be part of a weight loss plan if consumed in moderation and as part of an overall balanced diet. It’s one of the lower-calorie fast food options available.
How much protein is in a Taco Bell Chicken Soft Taco?
A Chicken Soft Taco contains 10g of protein, which is about 20% of the daily recommended intake based on a 2,000 calorie diet.
Are Taco Bell Chicken Soft Tacos gluten-free?
No, Chicken Soft Tacos contain gluten in the flour tortilla. If you have celiac disease or gluten sensitivity, this is not a suitable option.
How much sodium is in a Chicken Soft Taco?
There is 450mg of sodium in a Chicken Soft Taco, which is about 19% of the recommended daily limit.
Conclusion: Is It Worth the Calories?
At the end of the day, a Taco Bell Chicken Soft Taco offers a decent amount of protein and satisfaction for a relatively modest 170 calories. While it’s not exactly a health food (hello, sodium!), it’s one of the better choices you can make at a fast food restaurant if you’re watching your calorie intake.
As with all fast food, moderation is key. Enjoying a Chicken Soft Taco occasionally as part of an otherwise balanced diet isn’t gonna wreck your health goals. And sometimes, that late-night Taco Bell run is just what the soul needs!
Note: Nutritional information is based on data available as of September 2025 and may be subject to change. Always check Taco Bell’s official website for the most up-to-date nutritional information.
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