The leaner fresh-grilled picks and the ones to save for a treat, built from Del Taco's own published nutrition and Nishi's transparent GLP-1 scoring lens.
Not affiliated with, sponsored by, or endorsed by Del Taco. "Del Taco" is a trademark of its owner, used here only to refer to the restaurant. Values as published by Del Taco in their official US nutritional list, per published serving. Menus change; verify in the restaurant (updated July 2026 (Del Taco's current published nutritional list)).
The quick take
Del Taco works on a GLP-1 if you lean on the fresh-grilled chicken and the street tacos. Fresh-grilled chicken is marinated and flame-grilled, not breaded or fried, so a grilled chicken street taco is just 110 calories and a grilled chicken or carne asada steak street taco stays under 4 g of fat. The higher-protein sit-down pick is the taco salad with fresh guac (no shell) at 420 to 440 calories and 26 to 29 g protein. The traps are the Epic burritos, queso-loaded nachos, loaded and crinkle-cut fries, the crispy (fried) chicken items, and the shakes, most of which run 700 to 1,100 calories. Sodium is the recurring problem across the menu, so go easy on cheese, queso, and sauces and pair a couple of street tacos with water.
Breakfast Burrito (Bacon, Egg & Cheese)Good fit
30 g protein · 520 cal · 36 g carbs · 26 g fat · 2 g fiber
watch: 1540 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density5.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium1540 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bean & Cheese CupGood fit
17 g protein · 300 cal · 42 g carbs · 6 g fat · 14 g fiber
17 g protein · 14 g fiber · lower fat
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat18% of caloriesflag over 50% or friedok
Fiber14 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium770 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Spicy Grilled Chicken BurritoGood fit
30 g protein · 560 cal · 69 g carbs · 18 g fat · 6 g fiber
watch: 1700 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat28.9% of caloriesflag over 50% or friedok
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1700 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Del Beef BurritoGood fit
28 g protein · 520 cal · 40 g carbs · 26 g fat · 3 g fiber
watch: 1290 mg sodium
Show the math
Protein28 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat45% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium1290 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Chicken Cheddar QuesadillaGood fit
29 g protein · 540 cal · 36 g carbs · 30 g fat · 1 g fiber
watch: 1250 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density5.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat50% of caloriesflag over 50% or friedok
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreok
Sodium1250 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Epic Grilled Chicken Fresh Guacamole BurritoGood fit
39 g protein · 740 cal · 92 g carbs · 26 g fat · 11 g fiber
watch: 2130 mg sodium
Show the math
Protein39 gstrong at 30 g or morestrong
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.6% of caloriesflag over 50% or friedok
Fiber11 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density740 kcalflag if density under 4 and 300 kcal or moreok
Sodium2130 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Crispy Chicken Big Fat TacoGood fit
22 g protein · 440 cal · 39 g carbs · 23 g fat · 3 g fiber
22 g protein · lower fat
Show the math
Protein22 gstrong at 30 g or morebelow 30 g
Protein density5 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47% of caloriesflag over 50% or friedok
Fiber3 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium810 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Del Combo BurritoGood fit
25 g protein · 510 cal · 57 g carbs · 18 g fat · 8 g fiber
watch: 1280 mg sodium
Show the math
Protein25 gstrong at 30 g or morebelow 30 g
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat31.8% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density510 kcalflag if density under 4 and 300 kcal or moreok
Sodium1280 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Beer Battered Fish TacoGood fit
11 g protein · 230 cal · 28 g carbs · 9 g fat · 2 g fiber
11 g protein · lower fat
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density4.8 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat35.2% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density230 kcalflag if density under 4 and 300 kcal or moreok
Sodium930 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Grilled Chicken Big Fat TacoGood fit
16 g protein · 340 cal · 30 g carbs · 18 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat47.6% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreok
Sodium410 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Carne Asada Steak Big Fat TacoGood fit
18 g protein · 380 cal · 30 g carbs · 21 g fat · 2 g fiber
18 g protein · lower fat
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density4.7 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat49.7% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium510 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Bean & Cheese Burrito (Red)Good fit
24 g protein · 520 cal · 79 g carbs · 10 g fat · 15 g fiber
watch: 1330 mg sodium
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat17.3% of caloriesflag over 50% or friedok
Fiber15 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density520 kcalflag if density under 4 and 300 kcal or moreok
Sodium1330 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Queso Loaded Nachos (Grilled Chicken)Good fit
44 g protein · 1010 cal · 109 g carbs · 47 g fat · 19 g fiber
watch: 2720 mg sodium
Show the math
Protein44 gstrong at 30 g or morestrong
Protein density4.4 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat41.9% of caloriesflag over 50% or friedok
Fiber19 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1010 kcalflag if density under 4 and 300 kcal or moreok
Sodium2720 mginformational over 1200 mgshown; does not change the tier
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Breakfast Burrito (Egg & Cheese)Good fit
16 g protein · 380 cal · 35 g carbs · 16 g fat · 2 g fiber
16 g protein · lower fat
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density4.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat37.9% of caloriesflag over 50% or friedok
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density380 kcalflag if density under 4 and 300 kcal or moreok
Sodium950 mginformational over 1200 mgok
Good fit. Solid, but not the full combination of strong protein, strong density, and no flags, so it sits in the middle. These published rules are applied the same way to every item scored on this bar; see how we score.
Taco Salad with Fresh Guac (Carne Asada Steak)Lower fit
29 g protein · 440 cal · 23 g carbs · 26 g fat · 1 g fiber
watch: higher fat (53.2% of calories), 1510 mg sodium
Show the math
Protein29 gstrong at 30 g or morebelow 30 g
Protein density6.6 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat53.2% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density440 kcalflag if density under 4 and 300 kcal or moreok
Sodium1510 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Taco Salad with Fresh Guac (Grilled Chicken)Lower fit
26 g protein · 420 cal · 22 g carbs · 26 g fat · 1 g fiber
watch: higher fat (55.7% of calories), 1270 mg sodium
Show the math
Protein26 gstrong at 30 g or morebelow 30 g
Protein density6.2 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat55.7% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density420 kcalflag if density under 4 and 300 kcal or moreok
Sodium1270 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
The Del Taco (Soft)Lower fit
17 g protein · 290 cal · 16 g carbs · 17 g fat · 1 g fiber
watch: higher fat (52.8% of calories)
Show the math
Protein17 gstrong at 30 g or morebelow 30 g
Protein density5.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat52.8% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density290 kcalflag if density under 4 and 300 kcal or moreok
Sodium610 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
The Del Taco (Crunchy)Lower fit
16 g protein · 300 cal · 14 g carbs · 20 g fat · 2 g fiber
watch: higher fat (60% of calories)
Show the math
Protein16 gstrong at 30 g or morebelow 30 g
Protein density5.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat60% of caloriesflag over 50% or friedflagged
Fiber2 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density300 kcalflag if density under 4 and 300 kcal or moreok
Sodium520 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Epic Carne Asada Steak Cali Bacon BurritoLower fit
51 g protein · 1050 cal · 73 g carbs · 60 g fat · 4 g fiber
watch: higher fat (51.4% of calories), 2600 mg sodium
Show the math
Protein51 gstrong at 30 g or morestrong
Protein density4.9 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat51.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density1050 kcalflag if density under 4 and 300 kcal or moreok
Sodium2600 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Del Classic Chicken BurritoLower fit
24 g protein · 560 cal · 40 g carbs · 34 g fat · 0 g fiber
watch: higher fat (54.6% of calories)
Show the math
Protein24 gstrong at 30 g or morebelow 30 g
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat54.6% of caloriesflag over 50% or friedflagged
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density560 kcalflag if density under 4 and 300 kcal or moreok
Sodium1200 mginformational over 1200 mgok
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Double Del CheeseburgerLower fit
30 g protein · 690 cal · 35 g carbs · 47 g fat · 1 g fiber
watch: higher fat (61.3% of calories), 1230 mg sodium
Show the math
Protein30 gstrong at 30 g or morestrong
Protein density4.3 g per 100 kcalstrong at 7.5+, weak under 4moderate
Fat61.3% of caloriesflag over 50% or friedflagged
Fiber1 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density690 kcalflag if density under 4 and 300 kcal or moreok
Sodium1230 mginformational over 1200 mgshown; does not change the tier
Lower fit. Flagged on fat without both strong protein and strong density. These published rules are applied the same way to every item scored on this bar; see how we score.
Crunchtada TostadaLower fit
13 g protein · 350 cal · 44 g carbs · 14 g fat · 9 g fiber
watch: energy-dense, low protein
Show the math
Protein13 gstrong at 30 g or morebelow 30 g
Protein density3.7 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat36% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium440 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
8 Layer Veggie BurritoLower fit
18 g protein · 540 cal · 73 g carbs · 17 g fat · 9 g fiber
watch: energy-dense, low protein, 1360 mg sodium
Show the math
Protein18 gstrong at 30 g or morebelow 30 g
Protein density3.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat28.3% of caloriesflag over 50% or friedok
Fiber9 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density540 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1360 mginformational over 1200 mgshown; does not change the tier
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
3 Layer Queso NachosLower fit
11 g protein · 350 cal · 47 g carbs · 15 g fat · 8 g fiber
watch: energy-dense, low protein
Show the math
Protein11 gstrong at 30 g or morebelow 30 g
Protein density3.1 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat38.6% of caloriesflag over 50% or friedok
Fiber8 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density350 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium770 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Regular Shake (Vanilla)Lower fit
14 g protein · 480 cal · 85 g carbs · 9 g fat · 0 g fiber
watch: energy-dense, low protein
Show the math
Protein14 gstrong at 30 g or morebelow 30 g
Protein density2.9 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat16.9% of caloriesflag over 50% or friedok
Fiber0 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density480 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium270 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Carne Asada Steak FriesLower fit
21 g protein · 760 cal · 45 g carbs · 56 g fat · 6 g fiber
watch: higher fat (66.3% of calories), energy-dense, low protein
Show the math
Protein21 gstrong at 30 g or morebelow 30 g
Protein density2.8 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat66.3% of caloriesflag over 50% or friedflagged
Fiber6 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density760 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium1190 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Chips & Fresh House-made Guac (Regular)Lower fit
5 g protein · 340 cal · 36 g carbs · 22 g fat · 5 g fiber
watch: higher fat (58.2% of calories), energy-dense, low protein
Show the math
Protein5 gstrong at 30 g or morebelow 30 g
Protein density1.5 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat58.2% of caloriesflag over 50% or friedflagged
Fiber5 greward 5+, flag over 30rewarded
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density340 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium430 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Crinkle Cut Fries (Regular)Lower fit
4 g protein · 320 cal · 34 g carbs · 19 g fat · 4 g fiber
watch: higher fat (53.4% of calories), energy-dense, low protein
Show the math
Protein4 gstrong at 30 g or morebelow 30 g
Protein density1.3 g per 100 kcalstrong at 7.5+, weak under 4low density
Fat53.4% of caloriesflag over 50% or friedflagged
Fiber4 greward 5+, flag over 30ok
Added sugarnot published by the restaurantflag over 30 gnot scored
Portion density320 kcalflag if density under 4 and 300 kcal or moreflagged
Sodium370 mginformational over 1200 mgok
Lower fit. Protein density is under 4 g per 100 kcal, which is fundamentally low when appetite is limited. These published rules are applied the same way to every item scored on this bar; see how we score.
Numbers are for one published serving of each menu item, as Del Taco publishes it, with the published gram weight. Tap "Show the math" on any pick to see exactly how its rating was calculated.
What are the lightest things to order at Del Taco?
The street tacos are the leanest picks. A grilled chicken street taco is 110 calories with 9 g protein, and a carne asada steak street taco is 120 calories with 10 g protein, both under 4 g of fat. Two of them make a light, protein-forward meal.
What's the most protein-friendly order at Del Taco?
Lean on the fresh-grilled chicken. Two grilled chicken street tacos give 18 g of protein for 220 calories, and a single grilled chicken taco is 11 g. For a bigger protein hit, the grilled chicken taco salad with fresh guac (skip eating the shell) is the higher-protein sit-down option.
Is the fresh-grilled chicken better than the crispy chicken?
For lighter eating, yes. Fresh-grilled chicken is marinated and flame-grilled, not breaded or fried, so a grilled chicken taco is 210 calories and 12 g of fat. The crispy (fried) chicken tacos and the crispy chicken and fries boxes run much higher in fat for the same protein.
Is the chicken cheddar roller a good grab-and-go?
It's reasonable: the original chicken cheddar roller is 250 calories and 13 g of protein. The catch is 750 mg of sodium, so it's not a low-sodium pick, and the chipotle and ranch versions are similar.
What should I go easy on at Del Taco?
The traps are the Epic burritos, queso-loaded nachos, loaded and crinkle-cut fries, the fried crispy-chicken items, and the shakes, most of which run 700 to 1,100 calories. The Epic Carne Asada Cali Bacon Burrito alone is over 1,000 calories and 2,600 mg sodium. Sodium is high across the menu, so go easy on cheese, queso, and sauces and pair a couple of street tacos with water.
Cross-chain picks and head-to-heads, scored the same published way.
