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Whole Wheat Taco Shells

Whole Wheat Taco Shells

EverydayCooked

Whole wheat taco shells are a nutrient-dense alternative to traditional corn or flour tortillas, made from stone-ground whole wheat flour that retains the bran and germ for added fiber. These baked or fried shells offer a heartier texture and nuttier flavor than refined flour versions, while providing 2-3 times more dietary fiber per serving to support digestive health. Their sturdy structure holds fillings well, making them a practical choice for health-conscious meals without sacrificing the crispness expected of taco shells.

Macro Impact

A 2 shells serving contains 155 calories, 5g protein, 23g carbs, and 5g fat.

Calorie Burn

How long would it take to burn off 155 calories?
Walking3.5 mph, moderate pace
36 min
YogaModerate effort, gentle pace
26 min
SwimmingModerate effort, freestyle
20 min
Biking12-14 mph, moderate effort
16 min
StairsStair climbing, moderate pace
18 min
Running5 mph (12 min/mile)
13 min

Nutrition Facts

Serving size2 shells (50 g)
Amount per serving
Calories155
% Daily Value*
Total Fat5g
6%
Saturated Fat2g
12%
Trans Fat0.1g
Polyunsaturated Fat0.8g
Monounsaturated Fat2g
Cholesterol0mg
0%
Sodium309mg
13%
Total Carbohydrate23g
8%
Dietary Fiber5g
18%
Total Sugars1g
Includes Added Sugars0g
0%
Protein5g
Vitamin D0mcg
0%
Calcium122mg
9%
Iron1mg
7%
Potassium131mg
3%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
23 / 275 g
8%
Fiber
5 / 28 g
18%
Sugars
1 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
2 g
Insoluble Fiber
3 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
5 / 78 g
6%
Monounsaturated
2 / 31 g
5%
Polyunsaturated
1 / 23 g
3%
Saturated
2 / 23 g
10%
Trans
0 g
Cholesterol
0 / 300 g
0%
Omega 3
0 / 5 g
4%
Omega 6
1 / 19 g
3%
Omega 9
2 g
Protein
Protein
5 / 80 g
6%
Amino Acids
Histidine
0 / 3 g
4%
Isoleucine
0 / 2 g
12%
Leucine
0 / 3 g
11%
Lysine
0 / 2 g
5%
Methionine
0 / 1 g
4%
Phenylalanine
0 / 2 g
14%
Threonine
0 / 1 g
14%
Tryptophan
0 / 0 g
16%
Valine
0 / 2 g
12%
Arginine
0 g
Cysteine
0 g
Cystine
0 g
Tyrosine
0 g
Alanine
0 g
Aspartic Acid
1 g
Glutamic Acid
1 g
Glycine
0 g
Proline
0 g
Serine
0 g
Vitamins
Thiamine, B1
0 / 1 mg
9%
Riboflavin, B2
0 / 1 mg
4%
Niacin, B3
1 / 15 mg
7%
Pantothenic Acid, B5
0 / 5 mg
4%
Pyridoxine, B6
0 / 1 mg
8%
Biotin, B7
2 / 30 mcg
7%
Cobalamin, B12
0 / 2 mcg
0%
Folate
25 / 400 mcg
6%
Vitamin A
0 / 800 mcg
0%
Vitamin C
0 / 83 mg
0%
Vitamin D
0 / 15 mcg
0%
Vitamin E
0 / 15 mg
3%
Vitamin K
0 / 105 mcg
0%
Minerals
Calcium
122 / 1k mg
12%
Copper
0 / 1 mg
11%
Iron
1 / 13 mg
10%
Magnesium
32 / 370 mg
9%
Manganese
1 / 2 mg
37%
Phosphorous
90 / 700 mg
13%
Potassium
131 / 3k mg
4%
Selenium
13 / 55 mcg
23%
Sodium
309 / 2.3k mg
13%
Zinc
1 / 10 mg
5%
Chromium
0 / 30 mcg
0%
Molybdenum
3 / 45 mcg
6%
Iodine
0 / 150 mcg
0%
Chlorine
0 / 2.3k mg
0%
Other
Ethyl Alcohol
0 g
Water
16 g
Caffeine
0 mg
Choline
10 mg
Taurine
0 mg

References

Data on this page was sourced from a publicly available first-party datasource.

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