Pit StopTaco Casa: high-protein, low-calorie picks
Here are the 44 Taco Casa items with nutrition. We sorted them by protein so you can find something filling that fits your calories. Every number comes from the nutrition Taco Casa publishes (see the source).
30 items are 400 calories or less. 4 have 30 g of protein or more. The most protein at 400 calories or less is Super Taco (24 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Super Taco1 item | 380 | 24 | 16 | 23 |
| Frijoles1 item | 390 | 19 | 38 | 19 |
| Soft Taco1 item | 260 | 17 | 15 | 14 |
| Chili Burger1 item | 250 | 15 | 30 | 8 |
| Taco1 item | 210 | 14 | 10 | 13 |
| Tostada1 item | 250 | 12 | 22 | 14 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Meat Burrito (Mild)1 item | 520 | 32 | 40 | 25 |
| Meat Burrito (Spicy)1 item | 520 | 32 | 39 | 25 |
| Chilada1 item | 480 | 27 | 30 | 28 |
| Taco Lite1 item | 470 | 26 | 23 | 30 |
| Super Burrito1 item | 550 | 26 | 50 | 26 |
| Combination Burrito (Mild)1 item | 480 | 25 | 47 | 21 |
| Combination Burrito (Spicy)1 item | 480 | 24 | 46 | 21 |
| Super Tostada1 item | 410 | 22 | 27 | 24 |
| Bean Burrito (Mild)1 item | 440 | 17 | 55 | 17 |
| Bean Burrito (Spicy)1 item | 440 | 17 | 54 | 17 |
Most protein for the calories
Items of 800 calories or less with at least 15 g of protein, ranked by grams of protein per 100 calories.
| Item | Cal | Protein | Per 100 cal |
|---|---|---|---|
| Soft Taco1 item | 260 | 17 | 6.5 |
| Super Taco1 item | 380 | 24 | 6.3 |
| Meat Burrito (Mild)1 item | 520 | 32 | 6.2 |
| Meat Burrito (Spicy)1 item | 520 | 32 | 6.2 |
| Chili Burger1 item | 250 | 15 | 6.0 |
| Chilada1 item | 480 | 27 | 5.6 |
| Taco Lite1 item | 470 | 26 | 5.5 |
| Super Tostada1 item | 410 | 22 | 5.4 |
| Combination Burrito (Mild)1 item | 480 | 25 | 5.2 |
| Combination Burrito (Spicy)1 item | 480 | 24 | 5.0 |
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Questions
What item under 1,000 calories has the most protein at Taco Casa?
Super Salad (1 item): 35 g protein, 890 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Taco Casa?
At 400 calories or less, the most protein comes from Super Taco (1 item): 24 g protein, 380 calories; Frijoles (1 item): 19 g protein, 390 calories; Soft Taco (1 item): 17 g protein, 260 calories.
Where do these Taco Casa numbers come from?
From the nutrition information Taco Casa publishes, last checked November 4, 2026. Menus and recipes change, so check with the chain when it matters.