Food

Nutritional Value of Corn Tortillas

Tortillas are frequently used in Mexican dishes. Mexican foods are characterized by their high range in tortillas. However, the nutritional value of corn tortillas is high than other types. Usually, corn tortillas are made with three ingredients: salt, masa harina, and water. People prefer to make their own as it gives them better control over the ingredients. You can always grab a pack from the grocery store as well. The upside of store-bought corn tortillas is that they are consistently uniform in size, which gives better control over the portion of your meal. Tortillas are a staple in Tex-Mex cooking, but they can be used in more than one type of cuisine. 

Nutritional Facts 


A single serving of tortilla contains two tortillas wrap, which is 47 grams. This serving contains:

  • Calories: 100
  • Total fat: 1.5 g
  • Cholesterol: 0 mg
  • Sodium: 9.9 mg
  • Total carbohydrates: 20 g
  • Dietary fiber: 3 g
  • Sugar: 2 g
  • Added sugar: 0 g
  • Protein: 2 g
  • Phosphorus: 9% of your Daily Value
  • Magnesium: 6% Daily Value
  • Iron: 4% Daily Value
  • Copper: 3% Daily Value
  • Calcium: 2% Daily Value
  • Potassium: 2% Daily Value

As seen by the nutritional value of corn tortillas, they are healthier than flour tortillas. They are fewer in calories and high in fiber. You also get a healthy percentage of carbohydrates from them as per your daily value. 

Health Benefits of Corn Tortillas


Corn tortillas are naturally gluten-free. However, due to the processing of cor to masa harina, some nutrients can be drained. It is not an alarming fact as many other nutrients can fill the gap. Following are the health benefits of corn tortillas:

1-Low in Calories


Corn tortillas have fewer calories than all other available grains in the market. It is best for people who have calorie-restricted diets and look for lower-calorie food options. You can easily substitute corn tortillas in place of flour tortillas or bread. The upside of consuming corn tortillas is that when corn is fresh, it is stated as a vegetable, but once it gets dried, it comes under the category of grain. Thus, taking corn tortillas is counted as your grain servings per day. 

2-It is Gluten-free 


Corn tortillas are gluten-free, which is an excellent option for people with celiac disease. Celiac disease (CD) is an autoimmune condition that causes gluten to trigger inflammation in the small intestine. Thus, if you suffer from CD, or if your body is intolerant to many grains, then corn tortillas are a good choice for you. When processed in a gluten-free facility, corn, and products made from corn are safe for people with CD.

3-Provides Iron, Calcium, and Fiber


Overall, corn tortillas are not an excellent source of all the nutrients, but they contain some amounts of calcium and iron. Adults will get 2% to 4% of the daily value of iron and calcium, but children of the age of 1 to 3 can get 10% of the RDA by consuming two corn tortillas. Likewise, the RDA for calcium is 700 milligrams for toddlers, so two corn tortillas provide your little ones with about 3% of the RDA. Two tortillas might seem like too much for the toddlers, but kids prefer them baked into chips as a snack and dipped in yogurt ranch or other dips as per their likings.

Moreover, 1 serving of corn tortillas provides 3 grams of fiber, which is a good amount for women, as their recommendation for daily fiber intake. Women need 25 grams per day, whereas 38 grams is recommended amount for men. This is equal to four corn tortillas. 

4-Good Source of Whole Grain


Corn flour is categorized under cereal grain. It means that each corn tortilla is made from 100% and serves as 100% whole grains. The upside of using whole grain is that it provides more fiber, which is beneficial for your heart and digestive systems. You should also know that whole-wheat tortillas provide some percentage of whole grains, but the exact quantity relies on the mixture used in the final product.

These are the nutritional value of corn tortillas that can help you fulfill your daily value of essential nutrients.

It is to be noted that diets have the most impact on your health, and you should not add or take anything out of your regular diet without consulting professionals. If you already do not have a doctor, you can book an appointment with the best nutritionist in Karachi through Marham. 

Leave a Reply

Back to top button