What Can You Eat at Taco Bell in Pregnancy? (Best Options)

taco bell pregnancy
taco bell pregnancy

We know you’re probably craving some Taco Bell, but want to make sure it’s safe for your growing babe. Well, the good news is you can definitely eat there while preggo! You just have to be a little choosy. Here are some tips:


  • Chicken soft tacos or bowls are great for lean protein without too much grease. 
  • Bean burritos pack fiber, protein, and nutrients. 
  • Customize with pico, lettuce, or salsa instead of fatty sauces.


  • Beef and steaky items are high in saturated fat. 
  • Cheesy dishes like quesadillas overload you with calories. 
  • Loaded nachos and anything super salty can cause bloating.😩

Taco Bell Nutrition Info

To make informed choices at Taco Bell, it helps to know what’s in their food. Here are some key nutrients pregnant women need to pay attention to:

1- Ingredients

Taco Bell uses real ingredients like chicken, beef, beans, rice, veggies, cheese, and tortillas. While not the pinnacle of health food, these ingredients aren’t super questionable either.

One positive change they made was removing artificial trans fats from their tacos in 2017. This made the food slightly healthier.👍

2- Calories and Fat

Tacos, burritos, and quesadillas range from 150 to 500 calories each. Higher-calorie items include the bigger specialties like the Double Decker Taco.

Taco Bell has reduced the fat content in popular items over the years. Most have between 10-25 grams of fat. The fresco style (replacing cheese with pico) further reduces fat and calories.

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3- Sodium

Sodium is the biggest diet concern with fast food tacos. Most Taco Bell items have between 30-60% of your daily value. The soft tacos and bean burritos are on the lower end around 600-900 mg. Bigger meals like Nachos BellGrande are saltier with 1400-1700 mg sodium.

Aim to balance higher sodium choices with lower sodium options. Also drink lots of water to avoid bloating! 

Foods to Enjoy During Pregnancy

The right Taco Bell choices can fit into a healthy pregnancy diet. Here are some of the top foods mamas can feel good about eating:

1- Bean Burritos and Soft Tacos

The simple bean burrito is one of the best options at Taco Bell for pregnant ladies. It has 12 grams protein and 13 grams fat to keep you full. The pinto beans pack fiber, iron, and zinc. 🙌

Soft tacos (chicken or beef) are another good choice. Ask for them fresco style to cut the fat and calories without sacrificing flavor.

2- Fresco Style Items

Ordering fresco style is a smart move while pregnant. It replaces cheese and sour cream with fresh pico de gallo. This removes up to 7 grams of fat per item!

Try fresco chicken soft tacos, fresco bean burritos, or fresco chicken cantina bowls for lower-fat options. 

3- Chicken Options

Grilled chicken is a leaner protein than beef. Choose chicken in items like the Chicken Quesadilla, Chicken Soft Taco, or Chicken Burrito. Or try the protein-packed Chicken Cantina Power Bowl.

Just go easy on high-fat add-ons like cheese, sour cream, and guacamole.

4- Breakfast Items

Taco Bell breakfast can be pregnancy-friendly if you choose right!

Go for the Egg and Cheese Wrap, Hash Brown, Cinnabon Delights, and their fresh-squeezed orange juice. Those provide protein, carbs, and vitamins.

Avoid greasy options like the Waffle Taco, Bacon AM Crunchwrap, and Breakfast Quesadilla.

5- Desserts

For a sweet treat, the Cinnabon Delights or Caramel Apple Empanadas are better choices than heavy churros or sopapillas. They satisfy a sweet tooth with fewer calories and less fat.

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Or try mixing it up with the Fruity Freeze Freeze slushy in moderation. It’s hydrating and has antioxidant-rich fruit flavors!

Are Taco Bell sauces safe to eat during pregnancy?

The FDA keeps a close eye on the food supply in the US to make sure it’s safe. They warn against eating raw or undercooked foods to avoid food poisoning from bacteria.

But when it comes to Taco Bell’s sauces, you’re in the clear! They use pasteurized eggs and dairy to make their creamy sauces. And the other sauces are veggie-based, so no worries.

Here’s a quick list of Taco Bell’s sauces:

  • Sour cream
  • Avocado ranch
  • Creamy chipotle
  • Creamy jalapeño
  • Spicy ranch
  • Border sauces (Diablo, Fire, Hot, Mild)
  • Red chili sauce

All of those are A-OK for pregnant ladies!

Is Taco Bell cheese pasteurized?

The FDA oversees all cheese sold across the country, including the cheese Taco Bell uses. They require any hard or semi-soft cheeses to be made from pasteurized milk.

What does this mean? Pasteurization heats the milk to kill off any harmful bacteria like E. coli or Listeria that could make us sick. This makes the cheese perfectly safe to enjoy during pregnancy.

Best Foods you Can eat in taco bell during pregnancy

  • Bean burritos – These are a great option because they are packed with protein from the beans and don’t have any sketchy mystery meat. Get it fresco style to skip the cheese and sour cream for an even lighter option.
  • Soft tacos – Go for the seasoned beef or shredded chicken and load it up with lettuce, pico, and guac for more nutrients. Say no to sour cream and cheese to cut calories and fat.
  • Chicken Power Bowl – This has oh-so-tender grilled chicken, zesty rice, romaine lettuce, pico de gallo, and avocado ranch dressing. It’s a lighter option that still packs great flavor.
  • Cinnamon twists – When the sweet cravings hit, these crispy cinnamon-sugar twists really hit the spot. Go easy on the creamy dipping sauce.
  • Breakfast Crunchwrap – If you’re craving breakfast, this cheesy large flatbread is filled with scrambled eggs, a hash brown, bacon, and jalapenos. It has protein and carbs to keep you full and happy.
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Tips for Eating Taco Bell While Pregnant

Here are my top tips to eat healthier from America’s favorite Mexican fast food chain while pregnant:

1- Watch Portion Sizes

Taco Bell serves up hearty portions. Women need about 300 extra calories per day while pregnant. But it’s easy to go way overboard on portions here.

Stick to reasonable servings to avoid excessive weight gain. Get just 1-2 items plus a side, not 4-5 things in one meal! Split bigger items or take home part of it.

2- Stay Hydrated

Pair your Taco Bell runs with a big drink to provide fluids and offset sodium. Go for water, milk, or fresh-made lemonade.

And sip some extra water after eating fast food to avoid bloating. Aim for 80+ ounces per day while pregnant.

3- Balance Your Meals

Don’t eat Taco Bell for every meal! Use it as a treat in balance with healthier homemade options.

Make sure your other meals include plenty of fresh fruits, veggies, whole grains, proteins, and dairy. This ensures you and baby get all the nutrients you need.

FAQs about Eating Taco Bell While Pregnant

Can Pregnant Women Eat Doritos Locos Tacos?

Occasionally, but don’t overdo it. The DLT shells are high in sodium and processed carbs. Opt for soft corn tortilla tacos when you can.

Is Taco Bell Breakfast Safe During Pregnancy?

Yes, items like egg wraps, hash browns, Cinnabon Delights and fresh OJ make good breakfast choices. Avoid greasy sandwiches and burritos with bacon or sausage.

Can I Eat Taco Bell Bean Burritos While Pregnant?

Definitely! Bean burritos are a top pregnancy pick. They pack protein, fiber and nutrients without too much fat or sodium. Enjoy them with hot sauce instead of sour cream for a healthier option.

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