These Taco John's nutrition facts list calories, fat, saturated fat, sodium, carbs, fiber, sugar and protein for 35 menu items. Taco John's items range from 5 to 1,250 calories; the Softshell Taco has 220 calories and 11 g of protein.
Values are for a standard serving, or the medium or regular size where an item comes in sizes, based on the nutrition information Taco John's publishes. Recipes change, so check www.tacojohns.com before you order.
Also see the Taco John's menu prices, the Taco John's restaurant guide, or browse all restaurant nutrition facts.
Overview
Taco John's nutrition facts by category
Categories · items · calories · protein
Taco John's nutrition facts cover 7 categories, from Tacos to TJ Baja Boneless Wings, with calories and protein ranges for each.
Taco John's calories and protein by category
| Category | Items | Calories | Protein |
|---|---|---|---|
| Tacos | 6 | 170 to 540 | 9 to 18 g |
| Burritos | 6 | 370 to 590 | 14 to 30 g |
| Breakfast | 6 | 420 to 1,190 | 19 to 31 g |
| Condiments | 7 | 5 to 130 | 0 to 5 g |
| Sides and Desserts | 5 | 280 to 670 | 4 to 18 g |
| Specialties | 4 | 80 to 530 | 3 to 34 g |
| TJ Baja Boneless Wings | 1 | 1,250 to 1,250 | 62 to 62 g |
Each section below lists the full Taco John's nutrition facts for that category.
Tacos
Taco John's Tacos Nutrition Facts
6 items
Taco John's tacos range from 170 calories for the Crispy Taco to 540 for the Stuffed Grilled Taco.
Taco John's nutrition facts: Tacos
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Softshell Taco | 220 | 10 | 5 | 580 | 23 | 2 | 2 | 11 |
| Crispy Taco | 170 | 10 | 4 | 290 | 11 | 2 | 1 | 9 |
| Taco Burger | 280 | 12 | 5 | 570 | 29 | 2 | 4 | 14 |
| Stuffed Grilled Taco | 540 | 27 | 10 | 1,320 | 58 | 3 | 1 | 18 |
| Taco Bravo | 330 | 13 | 5 | 750 | 38 | 6 | 2 | 14 |
| Taco Perfecto (Beef) | 230 | 12 | 6 | 450 | 17 | 3 | 1 | 13 |
Burritos
Taco John's Burritos Nutrition Facts
6 items
Taco John's burritos range from 370 calories for the Bean Burrito to 590 for the Beef Grilled Burrito.
Taco John's nutrition facts: Burritos
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Bean Burrito | 370 | 11 | 5 | 1,090 | 53 | 7 | 1 | 14 |
| Super Burrito | 450 | 20 | 9 | 1,190 | 50 | 6 | 2 | 19 |
| Beef Grilled Burrito | 590 | 32 | 14 | 1,680 | 53 | 4 | 1 | 24 |
| Beefy Burrito | 440 | 21 | 9 | 1,150 | 42 | 3 | 1 | 21 |
| Boss Burrito (Chicken Pico De Gallo) | 450 | 15 | 7 | 2,000 | 48 | 8 | 6 | 30 |
| Chicken Grilled Burrito | 590 | 30 | 12 | 1,960 | 50 | 3 | 1 | 29 |
Breakfast
Taco John's Breakfast Nutrition Facts
6 items
Taco John's breakfast range from 420 calories for the Breakfast Egg Burrito to 1,190 for the Potato Olés Scrambler Regular Sausage.
Taco John's nutrition facts: Breakfast
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Potato Olés Scrambler Regular Sausage | 1,190 | 79 | 24 | 3,360 | 87 | 9 | 5 | 31 |
| Breakfast Burrito Sausage | 640 | 36 | 11 | 1,720 | 57 | 4 | 2 | 21 |
| Breakfast Egg Burrito | 420 | 20 | 10 | 950 | 39 | 2 | 2 | 19 |
| Breakfast Egg Burrito Bacon | 480 | 24 | 11 | 1,340 | 40 | 2 | 2 | 24 |
| Breakfast Egg Burrito Sausage | 570 | 34 | 14 | 1,300 | 42 | 2 | 3 | 25 |
| Potato Olés Scrambler Regular Bacon | 1,080 | 68 | 20 | 3,510 | 86 | 9 | 4 | 31 |
Condiments
Taco John's Condiments Nutrition Facts
7 items
Taco John's condiments range from 5 calories for the Hot Sauce to 130 for the Creamy Italian Dressing 1.5 oz.
Taco John's nutrition facts: Condiments
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Bacon Ranch Dressing 1.5 oz | 120 | 9 | 2 | 350 | 10 | 0 | 6 | 1 |
| Creamy Italian Dressing 1.5 oz | 130 | 14 | 3 | 320 | 2 | 0 | 2 | 0 |
| Hot Sauce | 5 | 0 | 0 | 140 | 1 | 0 | 0 | 0 |
| Mild Sauce | 10 | 0 | 0 | 130 | 1 | 0 | 0 | 0 |
| Nacho Cheese 3 oz portion | 110 | 9 | 4 | 520 | 5 | 0 | 0 | 3 |
| Pico de Gallo 1 oz portion | 10 | 0 | 0 | 85 | 1 | 0 | 1 | 0 |
| Queso Blanco (Regular) | 100 | 10 | 6 | 760 | 5 | 0 | 2 | 5 |
Sides and Desserts
Taco John's Sides and Desserts Nutrition Facts
5 items
Taco John's sides and desserts range from 280 calories for the Apple Grande to 670 for the Potato Olés (Medium).
Taco John's nutrition facts: Sides and Desserts
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Refried Beans (W Cheese) | 320 | 7 | 4 | 1,060 | 46 | 15 | 1 | 18 |
| Potato Olés (Medium) | 670 | 38 | 8 | 1,930 | 73 | 8 | 1 | 7 |
| Apple Grande | 280 | 11 | 3 | 270 | 33 | 2 | 14 | 5 |
| Chips & Queso | 430 | 25 | 6 | 1,130 | 43 | 2 | 1 | 9 |
| Mexican Donut Bites | 290 | 12 | 3 | 220 | 47 | 4 | 21 | 4 |
Specialties
Taco John's Specialties Nutrition Facts
4 items
Taco John's specialties range from 80 calories for the Cold Brew Coffee (Mocha) to 530 for the Boss Bowl (Chicken Pico De Gallo).
Taco John's nutrition facts: Specialties
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Boss Bowl (Chicken Pico De Gallo) | 530 | 17 | 7 | 2,380 | 64 | 11 | 7 | 34 |
| Chicken Taco Salad w/o Dressing | 500 | 27 | 11 | 950 | 39 | 5 | 6 | 25 |
| Cold Brew Coffee (Mocha) | 80 | 1.5 | 1 | 60 | 14 | 0 | 14 | 3 |
| Crunchy Chicken w/o Sauce | 370 | 18 | 3 | 920 | 29 | 0 | 0 | 22 |
TJ Baja Boneless Wings
Taco John's TJ Baja Boneless Wings Nutrition Facts
1 items
Taco John's tj baja boneless wings range from 1,250 calories for the Honey Habanero (1 lb) to 1,250 for the Honey Habanero (1 lb).
Taco John's nutrition facts: TJ Baja Boneless Wings
| Item | Calories | Fat (g) | Sat fat (g) | Sodium (mg) | Carbs (g) | Fiber (g) | Sugar (g) | Protein (g) |
|---|---|---|---|---|---|---|---|---|
| Honey Habanero (1 lb) | 1,250 | 50 | 8 | 2,890 | 138 | 0 | 51 | 62 |
Best picks
Healthiest Taco John's items
Lowest calorie, most protein, lowest sodium
The healthiest Taco John's picks by the numbers are the Softshell Taco for the fewest calories, the Honey Habanero (1 lb) for the most protein and the Taco Perfecto (Beef) for the least sodium.
- 1
Lowest calorie
Softshell Taco (220), Taco Perfecto (Beef) (230), Taco Burger (280).
- 2
Taco John's protein picks
Honey Habanero (1 lb) (62 g), Boss Bowl (Chicken Pico De Gallo) (34 g), Potato Olés Scrambler Regular Sausage (31 g).
- 3
Lowest sodium
Taco Perfecto (Beef) (450 mg), Taco Burger (570 mg), Softshell Taco (580 mg).
- 4
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FAQ
Taco John's nutrition facts FAQs
Q1Where can I find Taco John's nutrition facts?
On this page, which lists Taco John's nutrition facts for 35 items.
Q2How many calories are in a Softshell Taco?
220 calories.
Q3What is the lowest calorie Taco John's item?
The Softshell Taco, at 220 calories, among main items.
Q4What is the highest calorie Taco John's item?
The Honey Habanero (1 lb), at 1,250 calories.
Q5Which Taco John's item has the most protein?
The Honey Habanero (1 lb), with 62 g.
Q6Which Taco John's item has the least sodium?
The Taco Perfecto (Beef), with 450 mg among main items.
Q7Are the values for a medium size?
Yes, where an item comes in sizes the medium or regular size is listed.
Q8How do I total a Taco John's meal?
Add the calories of each item from the tables on this page.
Q9How much sodium should I have in a day?
The FDA daily value is 2,300 mg.
Q10Do these numbers include sauces?
Only where a sauce is part of the standard recipe; sauces listed separately add more.
Q11How often is this page updated?
We recheck the values when the menu changes; last updated October 2026.
Q12Where can I see Taco John's prices?
On our Taco John's menu prices page.
