Love it, Like it, Hate it: Taco Shells

FUELED Wellness with Molly
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Cinco de Mayo is coming up, but let’s be honest – any day is a good day for Mexican food. And good news for Taco Tuesday fans:  tacos are among the lowest-calorie Mexican dishes. So to help you build an even better-for-you taco, we’re Getting the Skinny with Molly on her top picks and worst bets for taco shells!

At restaurants: Choose corn tortillas (hard or soft) over flour tortillas:

  • One-third the calories with 50% less carbs
  • A fraction of the sodium + more fiber
  • Usually naturally gluten-free




Hola Nola Yellow Corn Tortillas

  • Per tortilla: 80 calories – 10 mg sodium – 15 grams carb – 2 grams fiber – 2 grams protein
  • Ingredients include ground corn masa flour, cellulose gum, guar gum, lime

Ortega Whole Grain Taco Shells

  • Per shell: 55 calories – 80 mg sodium – 8 grams carb – 3 grams fiber – 1 gram protein
  • Ingredients include whole grain yellow corn, canola oil, corn bran, water, salt, hydrated lime

Whole Foods 365 Blue Corn Taco Shells

  • Per shell: 65 calories – 0 sodium – 7.5 grams carbs – 1 gram fiber – 1 gram protein
  • Ingredients include organic stone ground blue corn masa flour, expeller pressed oil, trace of lime

Veggie Taco “Shells”

  • Red, yellow, orange bell peppers, halved and de-seeded, or purple or green lettuce leaves for wrapping.
  • <20 calories per “shell” or “wrap” with minimal sodium, carb, or protein




Old El Paso Crunchy White Corn Taco Shells

  • Per shell: 45 calories – 45 mg sodium – 7 grams carb – <1 gram grams fiber – < 1gram protein
  • Ingredients include limed white corn flour, oil, salt




Old El Paso Soft Tortilla Bowl Mission Carb Balance Whole Wheat Tortillas – Fajita Style

  • Per tortilla: 80 calories – 160 mg sodium – 24 grams carb – < 1 gram fiber – 1.5 grams protein
  • Ingredients include white flour, glycerin, hydrogenated oil, dough conditioners and preservatives

Old El Paso Stand & Stuff Hint of Lime Taco Shells

  • Per shell: 70 calories – 90 mg sodium – 8.5 grams carb – <1 gram fiber – 1 gram protein
  • Ingredients include palm oil, corn syrup, MSG …

Check out more better-for-you taco tips, including meats, cheeses, salsa, and toppings + Ochsner Eat Fit Tacos at local restaurants, in Molly’s Build a Better Taco column in


Want more from Molly?  Click here to sign up for Nutrition Bites, her weekly e-newsletter with links to her Get the Skinny TV segments here on WGNO, and her weekly column in|The Times-Picayune!   And you can follow Molly on Facebook, Twitter, & Instagram:  @MollyKimballRD

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