Corn tortillas are a beloved staple in Mexican and Central American cuisine — and now a healthier alternative to bread for many health-conscious eaters. Whether you’re curious about calories, carbs, protein, or health benefits, this complete guide breaks down everything you need to know about corn tortilla nutrition.
What Is a Corn Tortilla?
Corn tortillas are thin, round flatbreads traditionally made from masa harina (corn flour treated with lime), water, and salt. Unlike flour tortillas, they are naturally gluten-free and lower in calories, making them a staple for tacos, enchiladas, and more.
Why Corn Tortilla Nutrition Matters
As people shift toward healthier eating, understanding what’s in your food helps you make smarter choices. Corn tortillas:
- Provide complex carbohydrates for steady energy.
- Offer fiber for digestive health.
- Are lower in fat and calories than many bread alternatives.
- Fit into gluten-free and weight-management diets.
Corn Tortilla Nutrition Facts (Per Standard Serving)
Let’s look at a 47-gram serving (about 2 small corn tortillas):
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 100 | — |
| Total Fat | 1.5 g | 2% |
| Cholesterol | 0 mg | 0% |
| Sodium | 10 mg | <1% |
| Total Carbohydrates | 20 g | 7% |
| Dietary Fiber | 3 g | 12% |
| Total Sugars | 2 g | — |
| Added Sugars | 0 g | — |
| Protein | 2 g | 4% |
| Phosphorus | 9% DV | — |
| Magnesium | 6% DV | — |
| Iron | 4% DV | — |
| Copper | 3% DV | — |
| Calcium | 2% DV | — |
*Based on a 2,000-calorie diet.
Nutritional Value of One Corn Tortilla
Per one small tortilla (about 25g):
- Calories: 50
- Fat: 0.5 g
- Carbohydrates: 10 g
- Dietary Fiber: 1.5 g
- Protein: 1 g
Health Benefits of Corn Tortillas
1. Low in Calories
Corn tortillas typically contain 30–40% fewer calories than flour tortillas of the same size. This makes them an excellent choice for weight management.
2. Naturally Gluten-Free
Because they’re made with corn masa, corn tortillas are ideal for people with celiac disease or gluten sensitivity.
3. A Source of Fiber
Fiber supports digestive health, promotes satiety, and stabilizes blood sugar levels.
4. Essential Micronutrients
Corn tortillas provide small but meaningful amounts of magnesium, phosphorus, iron, and calcium.
5. Great for Portion Control
Unlike bread, tortillas are smaller and easier to portion — especially store-bought brands with consistent sizing.
Different Types of Corn Tortillas & Their Nutrition
Mission Street Tacos Corn Tortillas
- Serving Size: 44 g (about 2 tortillas)
- Calories: 90
- Fat: 1 g
- Carbs: 19 g
- Fiber: 2 g
- Protein: 2 g
El Pollo Loco Corn Tortillas
- Serving Size: 2 tortillas
- Calories: 110
- Fat: 1.5 g
- Carbs: 22 g
- Fiber: 2 g
- Protein: 2 g
Yellow Corn Tortilla Chips
- Serving Size: 28 g
- Calories: 140
- Fat: 6 g
- Carbs: 19 g
- Fiber: 4 g
- Protein: 2 g
Blue Corn Tortilla Chips
- Serving Size: 28 g
- Calories: 140
- Fat: 6 g
- Carbs: 19 g
- Fiber: 1 g
- Protein: 2 g
Organic Corn Tortillas
- Serving Size: 33 g
- Calories: 70
- Fat: 1 g
- Carbs: 14 g
- Fiber: 1 g
- Protein: 2 g
Corn Tortilla Shells
- Serving Size: 28 g (2 shells)
- Calories: 140
- Fat: 7 g
- Carbs: 16 g
- Fiber: 2 g
- Protein: 2 g
Corn Tortilla vs. Flour Tortilla
| Nutrient (per 1 small tortilla) | Corn Tortilla | Flour Tortilla |
|---|---|---|
| Calories | ~50 | ~90 |
| Carbs | 10 g | 15 g |
| Fat | 0.5 g | 2.5 g |
| Fiber | 1.5 g | 1 g |
| Gluten-Free | Yes | No |
Bottom line: Corn tortillas are lighter, gluten-free, and higher in fiber than most flour tortillas.
Potential Risks and Considerations
- Allergies: Corn is among the top 8 food allergens. If you’re allergic, avoid corn tortillas.
- Nutrient Loss: Some nutrients are reduced during masa production, but fortification or varied diet can offset losses.
- Sodium & Additives: Check labels for added salt or preservatives in store-bought versions.
How to Incorporate Corn Tortillas into a Healthy Diet
- Use corn tortillas instead of bread for wraps or sandwiches.
- Pair them with lean protein like grilled chicken, beans, or fish.
- Add fresh veggies for fiber and micronutrients.
- Keep portions in check: 2–3 small tortillas per meal is plenty.
Corn Tortilla Nutrition for Special Diets
- Weight Loss Diets: Low calorie + portion control.
- Gluten-Free Diets: 100% corn tortillas are safe.
- Vegetarian/Vegan Diets: Made from plant ingredients only.
Quick Tips to Maximize Nutrition
- Choose Whole Grain or Organic corn tortillas when possible.
- Warm without oil to keep fat content low.
- Store properly to prevent mold and nutrient loss.
What Are The Complete Nutrition Facts For Corn Tortillas?
Final Takeaway
FAQ about Corn Tortilla Nutrition
Yes. Corn tortillas are lower in calories and fat than white bread, though whole-grain bread may be comparable in fiber.
Yes. They provide complex carbohydrates with fiber, which helps manage blood sugar.
About 24 grams of carbs per medium (8-inch) corn tortilla.
Yes, authentic corn tortillas are naturally gluten-free.
Typically around 1–2 grams per tortilla.
Yes, about 1–3 grams per serving depending on size and brand.
Yes, their lower calorie content and small size support portion control.
They’re higher in fat due to frying. Baked versions are healthier.
By mixing masa harina, water, and salt, then pressing and cooking on a griddle.
Moderately — they’re lower in carbs than bread but still contain carbohydrates.
They provide small amounts of iron, magnesium, phosphorus, and calcium.
Keep sealed in the fridge and use within a week of opening.
Blue corn contains more antioxidants, but differences are modest.
References:
- American Culinary Federation – Corn Tortilla Nutrition
- Celiac Disease Foundation – Gluten Free Grains
- Harvard T.H. Chan School of Public Health – Carbohydrates
