Corn Tortilla Nutrition Facts: Calories, Macros & Health Benefits
Summary: 100g of corn tortilla contains 218 calories, 5.7g protein, 44.6g carbs, and 2.9g fat. Corn Tortilla is a good source of essential vitamins and minerals.
Nutrition Facts — per 100g
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 218 kcal | 11% |
| Protein | 5.7g | 11% |
| Carbohydrates | 44.6g | 16% |
| Total Fat | 2.9g | 4% |
| Fiber | 6.3g | 22% |
| Sodium | 45.0mg | 2% |
Is Corn Tortilla Good for You?
Yes, corn tortilla is a nutritious staple that provides solid whole-grain benefits. Per 100g, it delivers 6.3g of fiber (23% Daily Value) for digestive health, 5.7g of protein (11% Daily Value) for muscle support, and only 45mg sodium (2% Daily Value)—making it a heart-friendly carbohydrate choice.
Key Health Benefits of Corn Tortilla
High in Fiber for Digestive Health — At 6.3g of fiber per 100g (23% Daily Value), corn tortilla supports healthy digestion and helps maintain steady blood sugar levels throughout the day.
Good Source of Plant-Based Protein — With 5.7g of protein per 100g (11% Daily Value), it is an excellent plant protein option for vegetarians and vegans looking to build and maintain muscle tissue.
Low Sodium Content — Containing just 45mg of sodium per 100g (2% Daily Value), corn tortilla is a blood pressure-friendly choice compared to many processed bread products.
Moderate Calorie Density — At 218 calories per 100g (11% Daily Value), it is a reasonably light carbohydrate option that won’t derail calorie-controlled diets when portioned appropriately.
Rich in Complex Carbohydrates — The 44.6g of carbohydrates (16% Daily Value) come primarily from whole corn, providing sustained energy without significant blood sugar spikes.
How Does Corn Tortilla Compare?
Compared to flour tortillas, corn tortilla stands out with significantly higher fiber content (6.3g vs. typically 2-3g per 100g) and lower sodium levels. It is also naturally gluten-free, making it a superior choice for those with celiac disease or gluten sensitivity, while delivering nearly identical protein content.
Frequently Asked Questions
How many calories is in corn tortilla?
A 100g serving of corn tortilla contains 218 calories, which represents about 11% of a standard 2,000-calorie daily diet. A single medium corn tortilla (roughly 50g) typically contains around 110 calories.
Is corn tortilla good for weight loss?
Yes, corn tortilla can support weight loss because it is low in fat (2.9g per 100g) and high in fiber (6.3g per 100g), which promotes satiety and reduces overall hunger. The key is portion control—enjoy it as part of a balanced meal rather than consuming multiple tortillas at once.
Does corn tortilla contain gluten?
No, corn tortilla is naturally gluten-free since it is made from corn rather than wheat. It is an excellent choice for people with celiac disease or non-celiac gluten sensitivity.
Is corn tortilla keto-friendly?
Corn tortilla is not ideal for strict ketogenic diets because it contains 44.6g of carbohydrates per 100g, which can quickly exceed daily carb limits (typically 20-50g on keto). However, it is acceptable for lower-carb or moderate-carb approaches when eaten in small portions.
How should I store corn tortilla to keep it fresh?
Store corn tortilla in an airtight container or sealed plastic bag at room temperature for up to a week, or refrigerate it for extended freshness. For long-term storage, freeze corn tortilla in freezer bags for up to three months, then reheat on a skillet or in the microwave as needed.
How to Track Corn Tortilla Nutrition with Gram
The Gram app makes logging corn tortilla effortless—simply search for it or use the AI food scanner to photograph your tortilla, and the app instantly displays the complete nutrient breakdown including calories, protein, fiber, and sodium. Track multiple servings throughout the day to see exactly how corn tortilla fits into your daily nutritional goals and dietary patterns.
Frequently Asked Questions
How many calories is in corn tortilla?
A 100g serving of corn tortilla contains 218 calories, which represents about 11% of a standard 2,000-calorie daily diet. A single medium corn tortilla (roughly 50g) typically contains around 110 calories.
Is corn tortilla good for weight loss?
Yes, corn tortilla can support weight loss because it is low in fat (2.9g per 100g) and high in fiber (6.3g per 100g), which promotes satiety and reduces overall hunger. The key is portion control—enjoy it as part of a balanced meal rather than consuming multiple tortillas at once.
Does corn tortilla contain gluten?
No, corn tortilla is naturally gluten-free since it is made from corn rather than wheat. It is an excellent choice for people with celiac disease or non-celiac gluten sensitivity.
Is corn tortilla keto-friendly?
Corn tortilla is not ideal for strict ketogenic diets because it contains 44.6g of carbohydrates per 100g, which can quickly exceed daily carb limits (typically 20-50g on keto). However, it is acceptable for lower-carb or moderate-carb approaches when eaten in small portions.
How should I store corn tortilla to keep it fresh?
Store corn tortilla in an airtight container or sealed plastic bag at room temperature for up to a week, or refrigerate it for extended freshness. For long-term storage, freeze corn tortilla in freezer bags for up to three months, then reheat on a skillet or in the microwave as needed.
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Nutrition data sourced from USDA FoodData Central. Track corn tortilla and thousands of other foods with the Gram app.