How Often Can You Eat at Taco Bell While Staying Healthy? Dietitians Explain

Beth Ann Mayer

"Don't eat fast food" is easy advice but not always a cinch to follow, especially if you have a drive-thru favorite like Taco Bell. Even registered dietitians get it.

"Besides the plethora of delicious menu offerings, Taco Bell is beloved by all for its speediness and affordability. Customers can get an entire combo meal and beverage for around five dollars," says Brookell White, MS, RD at MyFitnessPal.

The health and nutritional value of eating at Taco Bell isn't so black and white. And besides, food is more than fuel: it's fun too, and Mexican pizzas fit that bill for some people.

"Taco Bell has fun food, and you know what you’re going to get no matter what Taco Bell you go to," says Amanda Sauceda, MS, RD, creator of The Mindful Gut. "Taco Bell also has a nutrition calculator on their website, which is unique for a fast food spot. You can mix and match items, and the calculator will automatically adjust."

In short, moderation is key. What does moderation mean? Here's what you need to know.

Related: Here's Exactly What Registered Dietitians Order When They Go to McDonald's

Is It OK To Eat Taco Bell Every Day?

If you're trying to be healthy, no. While there's no one-size-fits-all answer to how often you can eat Taco Bell, Sauceda gets the most specific with it. "With any fast food like Taco Bell, I would recommend no more than a couple times a month," she says.

Others say various factors are in play, starting with your personal goals. "If weight loss is a goal, Taco Bell would be a once-in-a-while [meal]. If you have more flexibility, then monthly would be fine," says Vanessa Rissetto, RD, a registered dietitian and CEO of Culina Health.

Your order also matters. "If you're choosing healthier menu items and not overindulging, it’s fine to eat it more often," White says. "If you’re dining at Taco Bell to treat yourself to a steak grilled cheese burrito and soda or any number of delicious selections with less favorable nutrients, then it’s best to go sparingly—maybe a few times a month."

What you eat the rest of the week is another critical consideration. "I've worked with clients who work in their favorite fast food once per week," says Tracy Mann, RD, the owner of Everyday Nutrition. "We balance that with proper nutrition the rest of the week and on the day they eat out...I wouldn't suggest starting a Taco Bell habit if it's not already a part of your lifestyle, but it can be included in a balanced nutrition plan."

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While it's understandable to want a hard-and-fast answer to how often to go to Taco Bell, experts share that a looser, more personalized approach is best. "It's important to me when helping clients design a nutrition plan that fits their lifestyle and the foods they enjoy," Mann says. "Being mindful and planning ahead empowers clients to choose when and how often to eat out."

Still, dietitians say that eating at Taco Bell too frequently—a definition that can vary by the person—carries some drawbacks.

"While fast food is great and convenient, it is more calorie-dense than nutrient-dense," Sauceda says. "It’s really easy to go over and above your calories for the day with fast food because it’s generally higher in fat, sugar and simple carbs."

Is Taco Bell Healthy or Not?

You might be surprised to learn that dietitians say the answer can be yes.

"[Taco Bell] can...be a relatively well-balanced meal, given a few tweaks," White says. "Some items allow you to make it fresco-style. This alteration switches out the dairy products and adds tomatoes, making the meal more nutrient dense and lower in calories."

Many Taco Bell offerings are also packed with protein. "Protein...is a nutrient you want to focus on when you’re hungry," Sauceda says. "Protein is the most satiating nutrient."

What to Order at Taco Bell, According to RDs

1. Bean and cheese burrito

Sauceda says bean and cheese burritos have a good amount of fiber, which can aid in digestive health and feelings of fullness.

"One burrito has 10 grams of fiber, which is 36 percent of your daily value," Sauceda says. "It is high in sodium, so you want to be mindful of your portion and stick with just one burrito."

2. Chicken quesadilla

Rissetto says the amount of protein (nearly 26 grams) in the chicken quesadilla can fill a person up. "For added fiber, you could ask to add black beans, which will help with fullness and weight management," she suggests.

3. Power bowl

White says power bowls contain 26 grams of protein and 460 calories. She says a few tweaks can knock it down to 360 calories while maintaining about 26 grams of protein. White suggests asking for it without sour cream or cheese and less rice. Add black beans to replace protein lost, plus a fiber boost.

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How to Have a Healthier Taco Bell-like Experience at Home

Dietitians say having a Taco Bell-style night at home can save money and give you more control over what does (and doesn't) go in the dish. For example, you can go lighter on the salt.

"Tacos are simple to make at home," Rissetto says. "You can get hard taco shells and cook ground turkey with low-sodium taco seasoning, small red kidney beans and diced tomatoes. This is just as delicious as the Taco Bell version with half the fat, calories and sodium."

More of a soft taco type? No problem. "For the soft tacos, all you need to do is warm up some tortillas, add taco seasoning to some ground beef, and then line up your toppings," Sauceda says.

However, if cravings call for Taco Bell, don't feel pangs of guilt. "I firmly believe all foods can fit some of the time," Mann says. "So, when you're in a hurry or just hungry for your favorite Taco Bell item, go for it."

Next up: Taco Bell Adds Three Mouthwatering New Menu Items for the Holiday Season

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