How do I find a high-protein meal at Torchy's Tacos?

Check the highest-protein picks in the Torchy's Tacos nutrition highlights on this page, or open the Simple Macros app and set a high protein target to instantly generate Torchy's Tacos orders that hit it.

What should I order at Torchy's Tacos if I'm trying to lose weight?

Look for the lighter, high-protein orders on this page, or use the Simple Macros app to build a Torchy's Tacos meal that keeps your protein high while staying inside a lower calorie budget.

How accurate are the Torchy's Tacos nutrition numbers?

Numbers come from publicly available Torchy's Tacos menu nutrition data. They can vary by location and preparation, so confirm with the restaurant if you need exact values.

Can I build a Torchy's Tacos meal for my own calorie and protein targets?

Yes. The Simple Macros app generates Torchy's Tacos orders around your personal calorie and protein targets and lets you include or exclude specific menu items, then log whatever you order.

Is Simple Macros free to use at Torchy's Tacos?

Yes, completely. The Simple Macros app is free on iPhone and Android with no subscription, paywall or trial, and this Torchy's Tacos page needs no account.

Can I ask ChatGPT or Claude what to order at Torchy's Tacos?

Yes. Connect Simple Macros to ChatGPT, Claude, Grok or another AI app (free, setup at simplemacros.com/connect) and ask something like "What should I get at Torchy's Tacos to hit my macros?" It builds the order from Torchy's Tacos's full official menu against the calories and protein you have left today, and can log it for you.

Torchy's Tacos Nutrition Facts & Menu

Explore the Torchy's Tacos menu, build your order, and see how the calories and macros add up. Use the meal generator to find macro-friendly orders that fit your calorie target.

Menu data updated October 15, 2026Sources & update dates · Menu nutrition table

Macro-friendly Torchy's Tacos meal ideas

Every order below is built from real Torchy's Tacos menu items to land near a common calorie and protein target. Select any meal to add it to your order, or try the meal generator above for your own numbers.

Lower-calorie, high-protein

Lean Torchy's Tacos orders that stay light on calories without skimping on protein.

High Protein

1xMr. Orange Salmon Taco207Calories14gProtein23gCarbs10gFat
1xBrushfire Jerk Chicken Taco300Calories18gProtein25gCarbs14gFat

Meal total

507Calories32gProtein48gCarbs24gFat

High Protein

1xMr. Orange Salmon Taco207Calories14gProtein23gCarbs10gFat
1xTrailer Park Fried Chicken Taco298Calories17gProtein22gCarbs15gFat

Meal total

505Calories31gProtein45gCarbs25gFat

Balanced meals

Everyday Torchy's Tacos orders around a moderate calorie and protein target.

High Protein

2xMr. Orange Salmon Taco414Calories28gProtein46gCarbs20gFat
1xProtein Cups with Marinated & Grilled Chicken (17g Protein), Marinated & Grilled Chicken (17g Protein)299Calories34gProtein2gCarbs18gFat

Meal total

713Calories62gProtein48gCarbs38gFat

High Protein

1xDemocrat Beef Barbacoa Taco168Calories10gProtein20gCarbs5gFat
1xMr. Orange Salmon Taco207Calories14gProtein23gCarbs10gFat
1xProtein Cups with Marinated & Grilled Chicken (17g Protein), Marinated & Grilled Chicken (17g Protein)299Calories34gProtein2gCarbs18gFat

Meal total

674Calories58gProtein45gCarbs33gFat

Bigger, high-protein meals

Heartier Torchy's Tacos orders for a big appetite or a training day.

High Protein

1xDemocrat Beef Barbacoa Taco168Calories10gProtein20gCarbs5gFat
1xProtein Cups with Marinated & Grilled Chicken (17g Protein), Marinated & Grilled Chicken (17g Protein)299Calories34gProtein2gCarbs18gFat
1xTrailer Park Hillbilly Chicken and Chorizo Taco560Calories31gProtein24gCarbs36gFat

Meal total

1027Calories75gProtein46gCarbs59gFat

High Protein

1xBlack Beans162Calories9gProtein31gCarbs1gFat
1xCrossroads Beef Brisket Taco346Calories20gProtein18gCarbs22gFat
1xTrailer Park Hillbilly Chicken and Chorizo Taco with No Poblano Ranch490Calories31gProtein23gCarbs29gFat

Meal total

998Calories60gProtein72gCarbs52gFat

Torchy's Tacos nutrition highlights

Compare all four macros and select any option to add it to your order. Browse the full menu and build your order above.

Highest-protein picks

Lightest options

Open a category to compare calories, protein, carbs and fat. Ranges cover available options; the low or high end of each nutrient may come from different choices. Use the order builder for one specific combination. N/A means the snapshot does not provide a usable value.

Values are based on the restaurant nutrition recorded in our menu data. Snapshot refreshed October 15, 2026. The live builder may be newer. Sources and dates.

Entrées (52)

Torchy's Tacos: Entrées. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Airstream Salad with Chipotle Sauce and Champagne Vinaigrette	214–1298	5–45	1–54	22–112
Avocado Taco	103–428	3–13	2–37	7–30
Bacon, Egg and Cheese Taco	33–851	0–34	0–39	4–63
Baja Shrimp Taco	59–446	1–17	0–37	7–30
Bean and Cheese Taco	0–684	0–23	0–47	0–46
Big Tipsy Chicken Bowl	208–1069	17–44	10–118	5–50
Bonfire Chicken or Salmon Bowl	255–841	19–39	8–100	10–31
Breakfast Burrito	659–1607	23–62	75–122	31–100
Brushfire Jerk Chicken Taco	0–768	0–31	0–47	0–52
BYO Breakfast Taco	3–708	0–27	0–44	0–51
Cheese Quesadilla with Guacamole and Sour Cream	365–614	15–31	32–38	20–39
Chicken Fajita Taco	32–821	0–33	0–42	5–59
Chicken or Steak Fajita Dinner Plate	858–2166	54–136	90–206	31–96
Chorizo, Egg and Cheese Taco	0–856	0–32	0–41	1–64
Crispy Potato, Egg and Cheese Taco	0–852	0–31	0–47	0–60
Crossroads Beef Brisket Taco	0–838	0–33	0–40	1–62
Damn Good Chicken or Steak Fajita Plate	621–1447	48–73	64–140	20–68
Democrat Beef Barbacoa Taco	0–660	0–23	0–42	0–45
Family Pack Chicken Fajita	4078–4878	216–232	412–532	172–196
Family Pack Crossroads	4214–5014	216–232	396–516	196–220
Family Pack Green Chile Pork	3182–3982	144–160	460–580	100–124
Family Pack Steak Fajita	4846–5646	216–232	412–532	212–236
Family Pack Trailer Park	3638–4438	192–208	428–548	124–148
FoSho Avocado Taco	74–846	0–18	0–61	12–60
Grande Burrito	151–1429	6–50	9–120	9–85
Green Chile Pork Missionary Taco	0–871	1–29	0–57	0–62
Green Chile Pork Taco	0–709	0–24	5–48	0–50
Grilled Bean and Cheese Burrito	613–788	21–27	90–101	18–30
Hogfather Pork Taco	62–896	3–33	0–54	5–63
Kids Chicken Quesadilla with Sour Cream	276–330	18	14	17–22
Kids Chicken Taco	53–208	8–13	0–12	4–11
Kids Chicken Tenders or Avocado Bites	79–148	2–21	6–10	2–6
Kids Chicken Tenders or Avocado Bites Combo	153–512	3–47	16–48	5–22
Kids Quesadilla Combo	350–552	15–19	24–44	16–34
Kids Taco Combo	135–551	6–17	13–76	4–19
Mad Cow Steak Taco	0–885	0–35	0–48	0–63
Matador Beef Brisket Taco	0–974	0–36	0–60	0–67
Migas Egg Taco	0–847	0–30	0–49	0–61
Mr. Orange Salmon Taco	0–699	0–27	0–45	0–50
Nachos	585–1056	11–44	59–68	35–71
Naughty Santa Shrimp and Chorizo Taco	0–832	0–31	0–43	0–61
Outlaw Chicken Bowl	20–864	7–35	4–115	0–33
Ranch Hand Steak and Egg Taco	0–919	0–36	0–41	1–69
Republican Beef Brisket Taco	58–942	0–29	3–57	6–67
Scarecrow Pumpkin Seed Chicken Taco	0–413	0–18	0–27	0–25
Steak Fajita Taco	96–917	0–33	0–42	6–64
Taco Two Step Meal	574–1111	10–38	88–152	21–38
Tipsy Chick Chicken Taco	0–921	0–35	6–62	0–60
Trailer Park Chicken Taco Combo	434–1139	11–36	25–128	32–65
Trailer Park Fried Chicken Taco	53–453	2–22	0–35	6–29
Trailer Park Hillbilly Chicken and Chorizo Taco	0–1028	1–44	0–46	0–74
Wrangler Brisket and Egg Taco	0–924	0–36	0–46	0–67

Sides (16)

Torchy's Tacos: Sides. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Black Beans	162	9	31	1
Cilantro Lime Rice	326	6	62	6
Damn Good Tots	227–680	4–19	20–44	13–42
Green Chile Queso (No Chips)	383–494	15–19	7–12	31–40
Green Chile Queso and Chips	588–643	18–21	30–32	42–46
Guacamole (No Chips)	219–274	1–4	3	23–27
Guacamole and Chips	368–423	3–6	23	29–33
Hillbilly Queso and Chips	821–876	24–27	51–53	55–59
Mexican Rice and Pinto Beans	175–231	6–9	41–42	0–3
Protein Cups	98–218	14–21	1–15	4–13
Refried Pinto Beans	143–198	9–12	35	0–1
Salsa and Chips	214–274	5	32–36	8–15
Street Corn	66–383	1–8	23–48	0–22
Threesome Queso, Guacamole, Salsa and Chips	532–703	10–15	32–40	30–46
Torchy's Mexican Rice	240–241	5	48	3
Tortilla Chips	149	2	20	6

Drinks (36)

Torchy's Tacos: Drinks. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Bud Light	110	1	7	0
Coca-Cola Bottle	240	0	65	0
Coke de Mexico	150	0	39	0
Coors Light	102	1	5	0
Dasani Water	0	0	0	0
Diet Coke Bottle	0	0	0	0
Diet Dr Pepper Bottle	0	0	0	0
Dr Pepper Bottle	250	0	67	0
Fountain Drink	0–364	0–1	0–96	0–9
House-Brewed Iced Tea	2–337	0	0–87	0
Jarritos Grapefruit	150	0	39	0
Jarritos Mandarin	150	0	39	0
Kids Drink	120–780	0–1	30–191	0–3
Liquid Death Mountain Water Still Can	0	0	0	0
Liquid Death Severed Lime Can	20	0	5	0
Liquid Death Sparkling Water Can	0	0	0	0
Mexican Candy Margarita	224	0	37	0
Miller Lite	96	1	3	0
Mineragua	0	0	0	0
Modelo Especial	143	1	14	0
Pacifico	143	1	14	0
Quart House Rocks Margarita	1272	0	144	0
Red Bull	110	0	28	0
Red Bull Sugarfree	10	0	3	0
Red Bull White Peach	110	0	28	0
Simply Lemonade	160	0	42	0
Simply Orange Juice	160	2	37	0
Simply Raspberry Lemonade	170	0	44	0
Sprite Bottle	230	0	62	0
To-Go Frozen Lime Margarita	456–496	0	98–108	0
To-Go Frozen Sangria Swirl Regular	552	1	78	0
To-Go House Rocks Margarita	318–358	0	36–46	0
To-Go Rocks Sangria Swirl Regular	282	0	31	0
To-Go Sangria	175	0	16	0
To-Go Torchy's Cherry Limeade	250	0	33	0
Topo Chico	0	0	0	0

Desserts (3)

Torchy's Tacos: Desserts. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Churros with Dulce de Leche	459–619	8–10	46–77	27–30
Nookies Cookie Dough Bites	280–320	4	32–42	16
Tres Leches Cake with Mango Sauce	378–400	7	49–54	18

Sauces & Condiments (4)

Torchy's Tacos: Sauces & Condiments. Recorded menu nutrition.
Menu item	Calories	Protein (g)	Carbs (g)	Fat (g)
Corn Tortilla	76	2	15	1
Flour Tortilla	100	2	15	3
Pico de Gallo	64	2	12	1
Salsa (No Chips)	65–125	3	12–16	2–9

New to tracking? Start with one meal. For a photo of your food, see how to check a photo estimate.

Sources & data updates

Menu data updated: October 15, 2026
Nutrition snapshot refreshed: October 15, 2026
Meal ideas refreshed: October 15, 2026

The interactive menu can be newer than the saved nutrition table, highlights and meal ideas. Dates show when our menu data was updated or a snapshot was refreshed; they do not indicate an independent nutrition review.

References recorded for the Torchy's Tacos menu

Publishers are identified in the links. References may include restaurant publications and third-party sources.

Nutrition can vary by location, portion, and preparation. Check directly with Torchy's Tacos for current ingredients and allergen information.

How Simple Macros sources nutrition data

Ordering Torchy's Tacos with macros in mind

Torchy's Tacos nutrition info, made useful. Instead of scrolling a long calorie chart, focus on the two numbers that actually matter for your day, a calorie target and a protein target, and see real Torchy's Tacos orders built to hit them.

Every meal idea uses real menu items with real calorie and protein numbers, so you know exactly what to order before you walk in. Want combos for your own targets, plus the ability to include or exclude items and log what you eat? The Simple Macros app does it for Torchy's Tacos and every other supported chain.

Simple Macros does this for your whole day, across every supported chain, so you can stay on track anywhere.

Frequently asked questions

Take your Torchy's Tacos order further in the app

Simple Macros builds your daily calorie and protein targets around your body and goals, then generates Torchy's Tacos meals that fit them and lets you log them in seconds, at home or on the go. It's completely free.

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