How many calories are in a pork taco?
A regular pork taco on a flour tortilla, 105 g with the cheese and filling, is 273 calories. Per 100 g the same taco is 260 calories. That is a real meal in one hand: 16.9 g of protein, 13.5 g of fat and 460 mg of sodium, before you reach for the second one.
You'd need to walk about 55 minutes to burn the 273 calories in one taco (105 g).
How long does it take to burn off a pork taco?
One taco (105 g) is 273 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 273 kcal |
|---|---|
| Walking, brisk | 55 min |
| Cycling, moderate | 34 min |
| Swimming, moderate | 39 min |
| Jogging | 32 min |
| Weight training, moderate | 1 hr 1 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (105 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Pork taco quick facts
- US servings, from one ounce to a large taco
- Corn tortillas, beans and the rest of the taco lineup
- Sodium and saturated fat are the rows to watch
- How does a pork taco compare?
- Most popular pork taco brands
- FAQ
Pork taco quick facts
The record behind the numbers here is FNDDS 2708524, "Taco, flour tortilla, pork, cheese", the 2021-2023 survey release. It matches the taco most people are actually holding when they look this up: a soft flour tortilla, shredded or chunked pork, cheese on top. The whole taco is weighed, tortilla included, which is why a mixed-dish figure like this beats trying to add up the pork and the tortilla separately.
USDA lists a regular taco at 105 g. That is the serving in the column below.
| Nutrient | Per 100 g | Per 1 taco (105 g) | % Daily Value |
|---|---|---|---|
| Calories | 260 | 273 | — |
| Total fat | 12.83 g | 13.5 g | 17% |
| Saturated fat | 5.05 g | 5.3 g | 26% |
| Carbohydrate | 18.87 g | 19.8 g | 7% |
| Dietary fiber | 1.3 g | 1.4 g | 5% |
| Total sugars | 1.45 g | 1.5 g | — |
| Protein | 16.06 g | 16.9 g | 34% |
| Sodium | 438 mg | 460 mg | 20% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Two rows you would see on a packaged label are missing on purpose. Added sugars and trans fat are not published in this FNDDS release for mixed dishes like tacos, so putting a number there would be an invention rather than a measurement. Cholesterol and potassium are published: 51 mg and 197 mg per 100 g, which works out to 54 mg of cholesterol (18% DV) and 207 mg of potassium (4% DV) in one taco.
Total sugars sit at 1.5 g per taco, and they come from the tortilla and the dairy rather than anything added. There is no Daily Value for total sugars, which is why that cell stays empty.
US servings, from one ounce to a large taco
Taco sizes swing wildly, and USDA measures four of them. A street-cart miniature and a big kitchen-sink taco are more than three times apart.
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 73 kcal |
| 1 miniature taco | 50 g | 130 kcal |
| Per 100 g | 100 g | 260 kcal |
| One taco, regular | 105 g | 273 kcal |
| 1 cup | 120 g | 312 kcal |
| One large taco | 160 g | 416 kcal |
The miniature, regular, large and cup measures are USDA household portions for this record. The 1 oz row is our own arithmetic from the USDA 100 g figure, not a USDA serving, and it is there mainly for people weighing leftovers.
Watch the cup. A cup of taco, 120 g, is 312 calories - more than a whole regular taco at 273. If you build tacos at home and scoop filling by the cup before it goes in the shell, you are already past one restaurant taco with nothing in your hand yet. Three street-size miniatures, 150 g, land at 390 calories, still under one large taco at 416. Size, not filling, is doing most of the work.
Corn tortillas, beans and the rest of the taco lineup
The crispy-shell version above is a corn taco, and USDA covers it separately. Held at the same 105 g, the differences are small on calories and much bigger on everything else.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Pork, flour tortilla, cheese | 260 kcal | 1 taco, 105 g | 273 kcal |
| Pork, corn tortilla, cheese | 251 kcal | 1 taco, 105 g | 264 kcal |
| Pork and beans, flour tortilla | 222 kcal | 1 taco, 105 g | 233 kcal |
| Pork and beans, corn tortilla | 214 kcal | 1 taco, 105 g | 225 kcal |
Corn versus flour. Nine calories per 100 g is not a decision worth making. Sodium is. The corn taco carries 369 mg per 100 g against 438 mg for flour, about 16 percent less salt for the same taco, or 387 mg versus 460 mg once you weigh a real 105 g one. Corn also brings 2.1 g of fiber per 100 g against 1.3 g. It gives back a little fat, 14.5 g against 12.83 g per 100 g, because the shell is fried. If sodium is what you track, corn wins; if fat is, flour does.
Beans in the taco. This is the biggest lever on the page. A flour tortilla pork and bean taco is 222 calories per 100 g and 233 per taco, 40 calories under the plain pork version, and fiber climbs from 1.3 g to 2.4 g per 100 g. On a corn tortilla it drops further, to 214 per 100 g and 225 a taco, with 3.2 g of fiber per 100 g - 3.4 g in one taco, 12 percent of the 28 g Daily Value. Scaled up to a large 160 g taco, the flour tortilla bean version takes you from 416 calories down to 355 - our own arithmetic from the USDA 100 g figure, not a USDA serving.
One caution before you call beans the clean option: the flour bean taco is the saltiest record in this group at 463 mg of sodium per 100 g, 486 mg in a 105 g taco. Beans cut the calories, not the seasoning.
Sodium and saturated fat are the rows to watch
A single 105 g pork taco is 20 percent of the FDA Daily Value for sodium, which is 2,300 mg. That is roughly a fifth of a teaspoon of table salt. Two tacos, the normal order, put you at 920 mg and 40 percent of the day before rice, chips or salsa join in.
Saturated fat behaves the same way. One taco is 5.3 g, 26 percent of the 20 g Daily Value. A large 160 g taco alone is 8.1 g, 40 percent of the day, and 701 mg of sodium with it. That is the number most calorie counters miss, because 416 calories reads like a modest lunch and the saturated fat says otherwise.
The protein column is the good news. One taco carries 16.9 g, 34 percent of the 50 g Daily Value, and two reach 33.7 g - two thirds of the day's protein from one plate. Pork is a lean-enough protein food by MyPlate standards; it is the cheese and the fried shell that move the fat rows, not the meat. Skipping the cheese takes a taco from 273 to 255 calories, and the Dietary Guidelines put most of America's saturated fat and sodium in exactly this kind of mixed dish.
If you are watching sodium, corn shell and no cheese is the better pick. If you are watching calories per gram, beans are.
How does a pork taco compare?
All four rows are weighed at the same 105 g taco so the shells and fillings compete fairly.
| Taco | Per 100 g | Protein per 100 g | US serving | Calories |
|---|---|---|---|---|
| Pork, flour tortilla, cheese | 260 kcal | 16.06 g | one taco, 105 g | 273 kcal |
| Beef, flour tortilla, cheese | 257 kcal | 16.71 g | one taco, 105 g | 270 kcal |
| Beef, corn tortilla, cheese | 249 kcal | 15.47 g | one taco, 105 g | 261 kcal |
| Meat taco, no cheese | 243 kcal | 15.15 g | one taco, 105 g | 255 kcal |
Our take: swapping pork for beef is not a calorie decision. Three calories separate the two flour tacos, and the beef one actually carries slightly more protein. What moves the number is what wraps and tops the meat. Across the seven USDA taco records on this page, the spread runs from 214 to 260 calories per 100 g, and the lightest of the seven is the corn tortilla pork and bean taco. If you want a lighter taco, take the beans and drop the cheese; arguing about pork versus beef is worth three calories a taco at most.
Most popular pork taco brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| H-E-B Pork Carnitas Tacos with Pico de Gallo | 156 cal |
| 505 Southwestern Pulled Pork Street Tacos | 180 cal |
| Happi Foodi Carnitas Street Tacos | 182 cal |
| Del Real Foods Adobo Marinated Pork Al Pastor Taco Kit | 225 cal |
| Hormel Taco Meats Shredded & Seasoned Pork Carnitas | 163 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Pork taco FAQs
How many calories are in one pork taco?
One regular pork taco on a flour tortilla with cheese, about 105 g, is 273 calories. Per 100 g the same taco runs 260 calories. A miniature 50 g taco is 130, and a large 160 g one climbs to 416. Weight decides it more than the filling does.
Are corn or flour tortilla pork tacos lower in calories?
Corn is lower, but barely: 251 calories per 100 g against 260 for flour, or 264 against 273 for a 105 g taco. Sodium is the real gap. The corn version carries 369 mg per 100 g and the flour one 438 mg, about 19 percent more salt for the same taco.
How much protein is in a pork taco?
A 105 g pork taco has 16.9 g of protein, 34 percent of the FDA Daily Value of 50 g. Per 100 g that is 16.06 g. Two tacos reach 33.7 g, two thirds of the day's protein value from one plate, which is why tacos sit well as a lunch.
How many calories are in two pork tacos?
Two regular pork tacos, 210 g together, come to 546 calories. They also carry 920 mg of sodium, 40 percent of the 2,300 mg Daily Value, and 33.7 g of protein. Two large ones, 320 g, would be 832 calories, so size matters more than the second taco.
Are pork tacos healthy?
One 105 g taco brings 16.9 g of protein and 460 mg of sodium, 20 percent of the Daily Value. That protein per calorie is good; the salt is the catch. If you are watching sodium, a corn tortilla and skipping the cheese pull the numbers down.
How many calories are in a carnitas taco?
Count it as 273 calories for a 105 g taco. USDA does not publish a separate carnitas record, so the closest match is Taco, flour tortilla, pork, cheese at 260 calories per 100 g. Carnitas is braised then crisped pork, which is what that record already describes.
Do pork tacos with beans have fewer calories?
Yes - adding beans drops a flour tortilla pork taco to 222 calories per 100 g, or 233 for a 105 g taco, down from 273. On a corn tortilla it falls to 214 per 100 g, 225 a taco. Fiber more than doubles, from 1.3 g to 3.2 g per 100 g.
How much sodium is in a pork taco?
A 105 g pork taco on a flour tortilla has 460 mg of sodium, 20 percent of the 2,300 mg Daily Value and roughly a fifth of a teaspoon of table salt. Two tacos take you to 920 mg. A large 160 g taco alone is 701 mg.
Similar foods
- Beef — 223 cal for 3 oz cooked
- New York Strip — 449 cal per 6 oz steak
- Pizza — 317 cal per slice
- Ribs — 267 cal for 3 ribs
- Caesar Chicken Wrap — 643 cal per wrap
- Pork Shoulder — 229 cal per 3 oz
Count it without the math
Point the camera at the plate and BodyPal counts the taco for you, shell, pork and cheese together.
