Tamales Nutrition Facts: Calories, Macros & Health Benefits
Summary: Tamales contains 200 calories, 7.5g protein, 20g carbs, and 10.5g fat per 2 pieces (260g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 pieces (260g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 200 kcal | 10% |
| Protein | 7.5g | 15% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 10.5g | 13% |
| Fiber | 2.5g | 9% |
| Sugar | 1.5g | -- |
| Saturated Fat | 3.5g | 18% |
| Cholesterol | 25.0mg | 8% |
| Sodium | 420.0mg | 18% |
| Potassium | 2.0mg | 0% |
| Calcium | 28.0mg | 2% |
| Iron | 180.0mg | 1000% |
| Magnesium | 1.4mg | 0% |
| Zinc | 100.0mg | 909% |
| Vitamin C | 0.10mg | 0% |
| Vitamin A | 0.10mcg | 0% |
| Vitamin B6 | 2.0mg | 118% |
| Vitamin B12 | 0.12mcg | 5% |
| Folate | 15.0mcg | 4% |
| Vitamin E | 0.60mg | 4% |
| Vitamin K | 0.50mcg | 0% |
| Phosphorus | 30.0mg | 2% |
Is Tamales Good for You?
Tamales provides 200 calories per 2 pieces (260g) with 7.5g protein, 20g carbohydrates, and 10.5g fat. It is a source of saturated fat (18% dv), sodium (18% dv), iron (1000% dv).
Traditional Mexican dish of masa (corn dough) filled with seasoned meat, wrapped in corn husks and steamed
Key Health Benefits of Tamales
- Saturated Fat (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (909% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (118% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 7.5g protein per serving to support satiety and muscle maintenance.
How to Track Tamales Nutrition with Gram
Use Gram to log tamales and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in tamales?
Tamales contains 200 calories per 2 pieces (260g).
How much protein is in tamales?
Tamales provides 7.5g of protein per 2 pieces (260g).
How many carbs are in tamales?
Tamales has 20g of carbohydrates per 2 pieces (260g).
Is tamales good for tracking nutrition?
Yes. Tamales can be logged by calories, macros, and micronutrients in the Gram app.
How should I use tamales in a meal plan?
Use Tamales as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track tamales and thousands of other foods with the Gram app.