When it comes to summer gatherings—think match days, backyard hangouts, or happy hours—it’s not uncommon to find tacos and sliders making an appearance.
But if you’re aiming for a healthier meal, what should you choose?
Tacos and sliders are undeniably convenient and fun, but their nutritional value can greatly differ based on ingredients, portion sizes, cooking methods, and so on.
Trista K. Best, a registered dietitian from Georgia, notes that while both options are flavorful and versatile, they each present unique nutritional profiles.
To enjoy them in a healthier way, she suggests opting for lean proteins, whole grains, and plenty of fresh toppings.
Taco Nutrition Profile
A typical taco from a restaurant usually has about 150 calories, 3 grams of saturated fat, 250 milligrams of sodium, and 6 grams of protein. However, these values can vary widely based on where you’re eating—fast food, a nice sit-down, or even homemade versions.
For healthier tacos, Best recommends using soft corn tortillas, which have more fiber and less refined carbohydrates than flour tortillas. She also advises substituting fried meats with lean chicken, fish, or beans.
Fresh toppings like avocados, salsas, and vegetables can enhance the nutritional value of your tacos. If you opt for packaged tacos, it’s best to choose those lower in sodium and free from preservatives or artificial ingredients.
Routhenstein emphasizes that tacos can be balanced meals filled with lean protein and high-fiber ingredients, but cautions against high-fat items like fried meats, cheese, and refined flour tortillas.
Slider Nutrition Profile
On the flip side, a standard slider typically contains around 160 calories, 4 grams of saturated fat, 250 milligrams of sodium, and 9 grams of protein.
Sliders can be high in calories, fats, and sodium, especially when made with fatty meats or topped with sauces and cheese. Best recommends choosing grilled chicken and being mindful of portion sizes and seasonings.
Switching to whole grain bread or opting for lettuce wraps can make sliders a bit healthier, considering traditional sliders often include refined carbohydrate-rich white bread.
So, which one is healthier?
Overall, both tacos and sliders can contribute excess calories and saturated fat to your diet. However, with careful planning and portion control, both can fit into a healthy eating pattern.
Routhenstein points out that although restaurant varieties may have similar nutritional values, tacos have the potential to be healthier if made with the right ingredients. She leans towards tacos as the healthier option overall, mainly due to their versatility and ability to incorporate fresher, more nutritious components.
