Grain tortilla

Grain

Item Rating: 73/100

1 serving (50 grams) contains 150 calories, 4.0 grams of protein, 3.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (237.0g)

Calories		710.9
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		947.9 mg	41%
Total Carbohydrates		118.5 g	43%
	Dietary Fiber	9.5 g	33%
	Sugars	4.7 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		189.6 mg	14%
Iron		7.1 mg	39%
Potassium		237.0 mg	5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 127 cal (18.9%)

Protein: 76 cal (11.2%)

Carbs: 474 cal (69.9%)

About Grain tortilla

Grain tortillas are a staple food originating from Mesoamerican cuisine, traditionally made from finely ground grains such as corn (maize) or wheat flour. Today, gluten-free variations include alternative grains like quinoa, sorghum, or rice. Grain tortillas are a versatile food, used in dishes like tacos, enchiladas, and wraps. Nutritionally, tortillas vary based on grain type but generally provide carbohydrates for energy, small amounts of protein, and essential nutrients like iron and B vitamins. Corn tortillas, in particular, are a good source of dietary fiber, while whole-grain variants offer better nutrient density than refined ones. One tortilla (about 50g) can range from 120 to 150 calories, depending on the ingredients and size.

Health Benefits

• Corn tortillas provide dietary fiber (2-3g per tortilla) that supports digestive health and aids in regulating blood sugar levels.
• Whole-grain tortillas are rich in B vitamins like niacin and thiamine, which are essential for energy metabolism.
• Calcium-fortified tortillas contribute to bone health by adding a non-dairy source of calcium.
• Iron in grain tortillas supports oxygen transport in the body and red blood cell production.
• Low-fat and cholesterol-free options like corn tortillas may benefit heart health when included in a balanced diet.

Dietary Considerations

Allergens: Contains wheat (in wheat tortillas), corn (in corn tortillas)

Suitable for: Vegetarian, vegan, diabetic-friendly (if whole-grain or high-fiber), low-fat diets

Not suitable for: Gluten-free (if made with traditional wheat), corn-allergic individuals (for corn tortillas)

Selection and Storage

Store tortillas in an airtight container or plastic bag at room temperature for up to a week or refrigerate to extend freshness. Freeze for longer storage and reheat when needed.

Common Questions About Grain tortilla Nutrition

Is a grain tortilla high in protein?

Grain tortillas typically contain around 2-4 grams of protein per medium-sized tortilla (approximately 30-40 grams). While they provide some protein, they are not considered a high-protein food and are better known for their carbohydrate content.

Can I eat a grain tortilla on a keto diet?

Grain tortillas are not keto-friendly as they are high in carbohydrates, containing approximately 20-25 grams per tortilla. For those following a ketogenic diet, alternatives like low-carb or almond-flour tortillas are better options.

Are grain tortillas healthy to eat?

Grain tortillas can be a healthy option when consumed in moderation, as they provide fiber, iron, and some B vitamins. However, they are also high in carbohydrates and may contain added sodium depending on the brand. Opting for whole-grain versions increases the nutritional benefits.

What is a recommended serving size for grain tortillas?

The recommended serving size is typically one medium tortilla (approximately 30-40 grams), which provides around 100-150 calories. Smaller or thinner tortillas can be a good option if you're looking to control portion sizes.

How do grain tortillas compare to corn tortillas?

Grain tortillas are generally softer and more pliable than corn tortillas, making them more versatile for wraps and burritos. However, corn tortillas are often lower in calories and carbs (10-12g per small tortilla) and higher in fiber and magnesium. For those seeking whole grains, whole-grain tortillas are a better choice over refined versions.

Data Sources & Scientific References