Food
Taco or tostada salad nutrition facts
A typical portion of taco or tostada salad (1 cup; 122 g, taco or tostada salad with meat) has 220 calories and 9g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 163 calories (meatless) to 181 (taco or tostada salad with meat and sour cream).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Taco or tostada salad with meat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 7.5g
- more than 46% of 8,218 USDA reference foods
- Calories per 100 g
- 179
- more than 50% of reference foods
- Sodium per 100 g
- 319mg
- more than 74% of reference foods
1 cup weighs 122 g in USDA's record for Taco or tostada salad with meat (FDC 2708508).
Where the calories come from: 37% carbohydrate, 47% fat and 17% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Selenium11 µg in 1 cup (122 g), 20% of the Daily Value
- Vitamin B120.5 µg in 1 cup (122 g), 19% of the Daily Value
- Folate60 µg DFE in 1 cup (122 g), 15% of the Daily Value
- Copper0.1 mg in 1 cup (122 g), 15% of the Daily Value
- Thiamin0.2 mg in 1 cup (122 g), 14% of the Daily Value
- Niacin2.3 mg in 1 cup (122 g), 14% of the Daily Value
- Zinc1.5 mg in 1 cup (122 g), 14% of the Daily Value
- Vitamin K15 µg in 1 cup (122 g), 12% of the Daily Value
- Riboflavin0.2 mg in 1 cup (122 g), 12% of the Daily Value
- Phosphorus146 mg in 1 cup (122 g), 12% of the Daily Value
Source: USDA FoodData Central (FDC 2708508), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of taco or tostada salad USDA describes
Taco or tostada salad with meat… has the most calories per 100 g (181); the fewest: Meatless (163)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Taco or tostada salad with meat | 179 | 7.5 g | 9.3 g | 319 mg |
| Taco or tostada salad with chicken | 167 | 7.8 g | 8 g | 315 mg |
| Taco or tostada salad with chicken and sour cream | 171 | 7.2 g | 9.3 g | 282 mg |
| Taco or tostada salad with meat and sour cream | 181 | 6.9 g | 10.4 g | 286 mg |
| Taco or tostada salad, meatless | 163 | 5.3 g | 7.4 g | 268 mg |
| Taco or tostada salad, meatless with sour cream | 167 | 5 g | 8.7 g | 241 mg |
Every nutrient in this record (65)
The portion is 1 cup (122 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 9.09 g | 7.45 g | 18% |
| Total lipid (fat) | 11.4 g | 9.32 g | 15% |
| Carbohydrate, by difference | 20.1 g | 16.5 g | 7% |
| Energy | 218 kcal | 179 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 79.6 g | 65.2 g | |
| Total Sugars | 2.20 g | 1.80 g | |
| Fiber, total dietary | 3.54 g | 2.90 g | 13% |
| Cholesterol | 18.3 mg | 15.0 mg | 6% |
| Fatty acids, total saturated | 3.52 g | 2.89 g | 18% |
| Fatty acids, total monounsaturated | 4.48 g | 3.67 g | |
| Fatty acids, total polyunsaturated | 2.11 g | 1.73 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 102 mg | 84.0 mg | 8% |
| Iron, Fe | 2.22 mg | 1.82 mg | 12% |
| Magnesium, Mg | 24.4 mg | 20.0 mg | 6% |
| Phosphorus, P | 146 mg | 120 mg | 12% |
| Potassium, K | 271 mg | 222 mg | 6% |
| Sodium, Na | 389 mg | 319 mg | 17% |
| Zinc, Zn | 1.54 mg | 1.26 mg | 14% |
| Copper, Cu | 0.13 mg | 0.11 mg | 15% |
| Selenium, Se | 11.2 µg | 9.20 µg | 20% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 18.3 µg | 15.0 µg | |
| Vitamin A, RAE | 36.6 µg | 30.0 µg | 4% |
| Carotene, beta | 211 µg | 173 µg | |
| Carotene, alpha | 24.4 µg | 20.0 µg | |
| Vitamin E (alpha-tocopherol) | 1.23 mg | 1.01 mg | 8% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 17.1 µg | 14.0 µg | |
| Lycopene | 337 µg | 276 µg | |
| Lutein + zeaxanthin | 143 µg | 117 µg | |
| Vitamin C, total ascorbic acid | 3.78 mg | 3.10 mg | 4% |
| Thiamin | 0.17 mg | 0.14 mg | 14% |
| Riboflavin | 0.15 mg | 0.13 mg | 12% |
| Niacin | 2.28 mg | 1.87 mg | 14% |
| Vitamin B-6 | 0.14 mg | 0.12 mg | 8% |
| Folate, total | 50.0 µg | 41.0 µg | |
| Vitamin B-12 | 0.46 µg | 0.38 µg | 19% |
| Choline, total | 24.4 mg | 20.0 mg | 4% |
| Vitamin K (phylloquinone) | 14.5 µg | 11.9 µg | 12% |
| Folic acid | 14.6 µg | 12.0 µg | |
| Folate, food | 35.4 µg | 29.0 µg | |
| Folate, DFE | 59.8 µg | 49.0 µg | 15% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0.035 g | 0.029 g | |
| SFA 6:0 | 0.029 g | 0.024 g | |
| SFA 8:0 | 0.020 g | 0.016 g | |
| SFA 10:0 | 0.046 g | 0.038 g | |
| SFA 12:0 | 0.056 g | 0.046 g | |
| SFA 14:0 | 0.25 g | 0.21 g | |
| SFA 16:0 | 2.04 g | 1.68 g | |
| SFA 18:0 | 0.90 g | 0.74 g | |
| MUFA 18:1 | 4.20 g | 3.44 g | |
| PUFA 18:2 | 1.87 g | 1.53 g | |
| PUFA 18:3 | 0.24 g | 0.19 g | |
| PUFA 20:4 | 0.0098 g | 0.0080 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.21 g | 0.17 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0.040 g | 0.033 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0.0012 g | 0.0010 g |
Source: USDA FoodData Central, FDC 2708508: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in taco or tostada salad?
220 in 1 cup (122 g) of taco or tostada salad with meat; 163 to 181 per 100 g across USDA's descriptions.
How much protein is in taco or tostada salad?
9g in 1 cup; 7.5 g per 100 g.
How much sodium is in taco or tostada salad?
390mg in 1 cup; 319 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov