Taquitos — Nutrients, Health Benefits, And Shopping Tips

Taquitos photo

Listonic Team

March 10, 2025

Taquitos, a beloved Mexican snack, offer a satisfying crunch and a variety of flavorful fillings, making them a perfect choice for any occasion. Packed with protein and fiber, they can be a nutritious option when made with wholesome ingredients, so explore how to choose the best fillings and store them for optimal freshness.

Nutrients

Check the detailed nutritional values of taquitos, including information such as calories, fats, carbohydrates, and proteins per 100 grams of the product.

Nutrition facts

Amount per 100 g

Calories

🔥 150 kcal

Nutrients per: 100 g% Daily Value*
Carbs30 g10.91%
Fiber2 g7.14%
Sugars1 g2%
Glycemic Index65 -
Protein8 g16%
Sodium550 mg23.91%
Total Fat10 12.82%

*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Key takeaways

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When shopping for taquitos, look for brands that use high-quality ingredients and check the cooking instructions to ensure they fit your preferred preparation method, whether baked or fried.
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Taquitos, which are rolled tortillas filled with various ingredients like meat and cheese, originated in Mexico and are often deep-fried for a crispy texture, making them a popular snack or appetizer in Mexican cuisine.
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To keep taquitos fresh, store them in an airtight container in the refrigerator for up to three days. For longer storage, freeze them in a single layer on a baking sheet, then transfer to a freezer-safe bag for up to three months.
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Taquitos, also known as "flautas" in some regions, are believed to have originated in Mexico in the early 20th century, and their name translates to "little tacos," reflecting their rolled shape and delicious filling!

Health benefits

Explore the health benefits of taquitos, which can be made with nutritious ingredients such as whole grains, lean proteins, and fresh vegetables, offering a delicious way to enjoy a satisfying snack while nourishing your body.
  • Rich in protein, which is essential for muscle repair and growth, making it a great option for those looking to increase their protein intake.
  • Provides dietary fiber, which aids in digestion and helps maintain a healthy gut, potentially reducing the risk of digestive issues.
  • Contains healthy fats, particularly when made with avocado or olive oil, which can support brain health and improve cholesterol levels.
  • Offers a source of complex carbohydrates, providing sustained energy levels throughout the day, making it a good choice for active individuals.

Health risks

Explore the various health risks associated with consuming taquitos and their effects on overall health and wellness.
  • High sodium content that can contribute to elevated blood pressure and increase the risk of heart disease and stroke.
  • Trans fats present in some fried taquitos, which may raise bad cholesterol levels and lower good cholesterol, leading to cardiovascular issues.
  • Low nutritional value resulting from the lack of essential vitamins and minerals, which can lead to deficiencies if consumed frequently.
  • Risk of foodborne illness if taquitos are not cooked or stored properly, potentially leading to gastrointestinal infections.
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How to choose taquitos

When choosing taquitos, pay attention to the ingredients and quality of the tortillas. Look for options made with whole ingredients and minimal preservatives, as high-quality ingredients contribute to a more authentic and flavorful experience. Check the filling options available, whether it's beef, chicken, cheese, or vegetarian varieties, as each filling brings its own distinct taste and texture. Additionally, consider the cooking method; frozen taquitos can be baked or fried, and the method you choose can significantly affect the crispiness and overall enjoyment of the taquitos. Lastly, don’t forget to explore any accompanying sauces or dips, as the right condiment can elevate your taquito experience to a whole new level.

How to store taquitos

To properly store taquitos and maintain their freshness and flavor, keep them in an airtight container in the refrigerator if you plan to consume them within a few days. A sealed plastic or glass container is ideal for preserving their quality, as it helps prevent moisture and odors from affecting the taquitos. If you want to store them for a longer period, consider freezing them. Wrap each taquito tightly in plastic wrap or aluminum foil, and then place them in a freezer-safe bag or container. This will help protect them from freezer burn and maintain their taste and texture for up to three months.

When you're ready to enjoy your taquitos, simply reheat them in the oven or air fryer for the best results. Avoid microwaving if possible, as it can make the tortillas soggy. Always check for any signs of spoilage before consuming, especially if they have been stored for an extended period.

✅ Extra Tip

For an extra burst of flavor, try adding a sprinkle of fresh cilantro and a squeeze of lime juice on top of your taquitos just before serving.

How long does it last?

Taquitos, when properly stored, can maintain their quality for a considerable amount of time. Unopened frozen taquitos can last for about 6-8 months in the freezer, retaining their flavor and texture if kept at a consistent temperature. Once opened, it’s best to consume them within 1-2 days if refrigerated, as they can lose their crispiness and taste over time. If cooked and left at room temperature, taquitos should be eaten within 2 hours to ensure food safety. To enjoy the best flavor and texture, it's recommended to reheat taquitos in the oven or air fryer rather than the microwave.

What to do with leftovers?

Leftover taquitos can be transformed into delicious new meals with a little creativity. Reheat them in the oven or air fryer for a crispy texture, and serve them alongside a fresh salsa or guacamole for a quick snack. You can also chop them up and incorporate them into a breakfast scramble with eggs and cheese for a hearty morning dish. If you're in the mood for something different, try using the taquitos as a filling for a quesadilla or a taco salad, layering them with lettuce, tomatoes, and your favorite toppings. For a fun twist, blend them into a taquito casserole by layering with cheese and sauce, then baking until bubbly. If you have a significant amount left, consider freezing them for a quick meal option later; just be sure to wrap them tightly to maintain their flavor and texture.

👨‍⚕️️ Medical disclaimer

The content on this website is for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment.

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