Pit StopTaco Mama: high-protein, low-calorie picks
Here are the 145 Taco Mama 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 Mama publishes (see the source).
74 items are 400 calories or less. 36 have 30 g of protein or more. The most protein at 400 calories or less is Mama's Salad - Grilled Flounder (31 g).
Most protein, 400 calories or less
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mama's Salad - Grilled Flounder12 oz | 370 | 31 | 23 | 18 |
| Mama's Salad - Grilled Shrimp12 oz | 340 | 27 | 24 | 16 |
| Side - Queso4 oz | 280 | 23 | 4 | 20 |
| Kids - Chicken and Cheese Taco Soft Flour1 taco | 270 | 19 | 18 | 13 |
| Kids - Beef and Cheese Taco Soft Flour1 taco | 310 | 19 | 19 | 17 |
| Kids - Chicken and Cheese Taco Soft Corn1 taco | 230 | 17 | 14 | 12 |
| Kids - Chicken and Cheese Taco Hard Shell1 taco | 250 | 17 | 14 | 14 |
| Kids - Beef and Cheese Taco Soft Corn1 taco | 270 | 17 | 15 | 15 |
| Kids - Beef and Cheese Taco Hard Shell1 taco | 290 | 17 | 15 | 18 |
| House Salad9 oz | 280 | 16 | 21 | 15 |
Most protein, 400 to 600 calories
| Item | Cal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mama's Salad - Grilled Chicken14 oz | 450 | 42 | 23 | 21 |
| Kids - Cheese and Chicken Quesadilla1 each | 570 | 38 | 39 | 31 |
| Taco Basket - The Mayor - Soft Flour2 tacos | 560 | 35 | 38 | 28 |
| Kids - Cheese Nachos w/ Beef8 oz | 530 | 33 | 25 | 28 |
| Kids - Cheese Nachos w/ Chicken8 oz | 440 | 32 | 23 | 21 |
| Taco Basket - The Mayor - Soft Corn2 tacos | 480 | 31 | 30 | 25 |
| Taco Basket - The Mayor - Hard Shell2 tacos | 520 | 31 | 30 | 30 |
| Mama's Salad - Fried Flounder12 oz | 420 | 29 | 29 | 22 |
| Kids - Mexican Mac and Cheese8 oz | 600 | 28 | 56 | 29 |
| Taco Basket - Alabama Redneck - Soft Flour2 tacos | 510 | 27 | 58 | 19 |
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 |
|---|---|---|---|
| Mama's Salad - Grilled Chicken14 oz | 450 | 42 | 9.3 |
| Taco Basket - Cheezy Beef - Soft Corn2 tacos | 620 | 52 | 8.4 |
| Mama's Salad - Grilled Flounder12 oz | 370 | 31 | 8.4 |
| Side - Queso4 oz | 280 | 23 | 8.2 |
| Taco Basket - Cheezy Beef - Soft Flour2 tacos | 700 | 56 | 8.0 |
| Mama's Salad - Grilled Shrimp12 oz | 340 | 27 | 7.9 |
| Taco Basket - Cheezy Beef - Hard Shell2 tacos | 660 | 52 | 7.9 |
| Kids - Chicken and Cheese Taco Soft Corn1 taco | 230 | 17 | 7.4 |
| Kids - Cheese Nachos w/ Chicken8 oz | 440 | 32 | 7.3 |
| Kids - Chicken and Cheese Taco Soft Flour1 taco | 270 | 19 | 7.0 |
Want this for the stops near you?
Pit Stop shows meals that fit your calories and protein at the fast food places and gas stations around you, with the numbers and how far each place is. Search, barcodes, your food diary and Find food at about ten chains are free. Find food at every chain is $9.99 a year in the U.S. No ads.
Get Pit Stop free on Google PlayFor Android phones.
Questions
What item under 1,000 calories has the most protein at Taco Mama?
Nachos w/ Barbacoa Beef (12 oz): 60 g protein, 830 calories, going by the chain's published nutrition.
What is a high-protein, low-calorie option at Taco Mama?
At 400 calories or less, the most protein comes from Mama's Salad - Grilled Flounder (12 oz): 31 g protein, 370 calories; Mama's Salad - Grilled Shrimp (12 oz): 27 g protein, 340 calories; Side - Queso (4 oz): 23 g protein, 280 calories.
Where do these Taco Mama numbers come from?
From the nutrition information Taco Mama publishes, last checked November 5, 2026. Menus and recipes change, so check with the chain when it matters.