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Quick Facts
Corn tortilla (6-inch): ~52 calories, 11g carbs, 1.4g protein, 1.5g fiber. Flour tortilla (8-inch): ~146 calories, 24g carbs, 4g protein, 1.6g fiber. Corn tortillas are lower in calories and naturally gluten-free. Both can fit into a healthy, balanced diet.
Nutritional Comparison
| Nutrient | Corn (6") | Flour (8") |
|---|---|---|
| Calories | 52 | 146 |
| Total Carbs | 11g | 24g |
| Fiber | 1.5g | 1.6g |
| Protein | 1.4g | 4g |
| Fat | 0.7g | 3.5g |
| Sodium | 11mg | 238mg |
| Calcium | 46mg | 44mg |
| Iron | 0.4mg | 1.6mg |
*Values are approximate and vary by brand and preparation method
Health Benefits of Tortillas
Corn Tortillas
- ✓ Lower in calories and fat
- ✓ Naturally gluten-free
- ✓ Higher in fiber per calorie
- ✓ Contains beneficial minerals (magnesium, phosphorus)
- ✓ Made from whole grain corn
- ✓ Rich in antioxidants from nixtamalization
Flour Tortillas
- ✓ Higher in protein
- ✓ More iron (often enriched)
- ✓ Soft and pliable texture
- ✓ Satisfying and filling
- ✓ Good source of B vitamins
- ✓ Whole wheat versions add more fiber
Making Tortillas Healthier
1. Watch Portion Sizes
Use smaller tortillas for tacos (6-inch) and save larger ones for when you need them. Two small corn tortillas often satisfy as much as one large flour.
2. Choose Whole Grain Options
Whole wheat flour tortillas and 100% corn tortillas provide more fiber and nutrients than refined white flour versions.
3. Load Up on Vegetables
The tortilla is just the vessel! Fill with grilled vegetables, lettuce, tomatoes, and other nutrient-dense ingredients.
4. Balance Your Plate
Pair tortillas with lean proteins, healthy fats (avocado), and plenty of vegetables for a complete, balanced meal.
5. Mind Your Cooking Method
Toast or warm tortillas instead of frying to save calories. When you do fry for dishes like tostadas, use heart-healthy oils.
Special Dietary Considerations
For Weight Management
Choose corn tortillas for fewer calories. A taco with two small corn tortillas (100 calories total) vs one large flour tortilla (200+ calories) saves significant calories while still being satisfying.
For Gluten-Free Diets
Corn tortillas are naturally gluten-free and safe for celiac disease and gluten sensitivity. Always check labels to ensure no wheat flour is added. See our gluten-free guide for more.
For Diabetes Management
Both corn and flour tortillas contain carbohydrates. Choose smaller portions, pair with protein and fiber-rich foods, and monitor portion sizes. Whole grain options provide more fiber, which helps slow blood sugar spikes.
For Heart Health
Corn tortillas are lower in sodium and saturated fat. Look for flour tortillas made with healthier fats (vegetable oil vs lard). The fiber in both types supports heart health.
Common Questions
Are tortillas bad for you?
No! Tortillas can be part of a healthy diet. They provide carbohydrates for energy, some fiber and protein, and are relatively low in fat (especially corn tortillas). The key is portion control and what you fill them with.
Can I eat tortillas on a low-carb diet?
Standard tortillas are not low-carb. However, many brands now offer low-carb tortillas made with modified wheat starch or alternative flours, containing 3-6g net carbs. Corn tortillas are lower in total carbs than flour (11g vs 24g).
Do tortillas have nutritional value?
Yes! Both corn and flour tortillas provide carbohydrates, some protein, fiber, B vitamins, and minerals like iron and calcium. Corn tortillas made through nixtamalization also contain beneficial antioxidants and make calcium more bioavailable.
Choose Quality Tortillas
Start with authentic, quality tortillas for the best nutrition and taste. Our H-E-B® tortillas use simple, quality ingredients.
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