Tamal

Lunch

Item Rating: 68/100

1 serving (140 grams) contains 250 calories, 6.0 grams of protein, 10.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		423.7
% Daily Value*
Total Fat		16.9 g	21%
	Saturated Fat	5.1 g	25%
	Polyunsaturated Fat	0 g
Cholesterol		25.4 mg	8%
Sodium		678.0 mg	29%
Total Carbohydrates		59.3 g	21%
	Dietary Fiber	5.1 g	18%
	Sugars	3.4 g
protein		10.2 g	20%
Vitamin D		0 mcg	0%
Calcium		84.7 mg	6%
Iron		2.5 mg	13%
Potassium		339.0 mg	7%

* 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: 152 cal (35.4%)

Protein: 40 cal (9.5%)

Carbs: 237 cal (55.1%)

About Tamal

Tamales are a traditional Mesoamerican dish, originating in Mexico and enjoyed across Latin America. Made with masa (corn dough) and often stuffed with meats, cheeses, or vegetables, tamales are wrapped in corn husks or plantain leaves and steamed. A single tamal typically contains 178 calories, 4.3g of protein, 25g of carbohydrates, and 7.1g of fat. It provides essential nutrients such as fiber (2.1g) for digestion and minerals like calcium (35.7mg) and iron (1.1mg), which support bone health and red blood cell production. Depending on the filling, its nutritional profile may vary. Tamales are cherished for their rich, comforting flavors and cultural significance, often served during holidays and special occasions.

Health Benefits

• Promotes digestive health due to dietary fiber in the masa dough (2.1g per serving).
• Supports bone health with calcium content (35.7mg per serving), contributing to strong bones and teeth.
• Provides iron (1.1mg per serving), aiding in proper oxygen transport throughout the body.

Dietary Considerations

Allergens: Contains corn, meat (if included), dairy (if included)

Suitable for: Vegetarian (when filled with beans or vegetables), gluten-free (if masa is made with pure corn flour)

Not suitable for: Vegan (if filled with meat or dairy), low-fat diets (due to high fat content from masa or fillings)

Selection and Storage

Store cooked tamales in an airtight container in the fridge for up to 5 days or freeze for up to 3 months. Reheat by steaming or microwaving.

Common Questions About Tamal Nutrition

Is tamal high in protein?

Tamal contains a moderate amount of protein, with 4.3 grams per serving (approximately 100 grams). While it is not considered a high-protein food, the protein content can be increased by adding fillings such as meat or beans.

Can I eat tamal on a keto diet?

Tamal is not suitable for a keto diet due to its high carbohydrate content, with 25 grams of carbs per serving. It traditionally includes masa (corn dough), which is high in carbohydrates and not keto-friendly.

What are the health benefits or concerns of eating tamales?

Tamales provide a balanced mix of nutrients, including fiber (2.1g), protein (4.3g), and some essential vitamins from corn. However, they can be high in sodium (285.7mg) and fat (7.1g), especially if prepared with lard or salted fillings. Eating tamales in moderation is recommended.

How many tamales should I eat in one serving?

One tamal typically contains 178 calories, making it an acceptable serving size for most meals. For balanced nutrition, pair a tamal with vegetables or a light side dish, and try not to consume more than two tamales per sitting to manage calorie and sodium intake.

How does tamal compare to similar foods like tortillas or empanadas?

Tamales contain more fat (7.1g) and sodium (285.7mg) compared to plain tortillas, which are lower in both. Compared to empanadas, tamales are typically less caloric and lighter depending on the filling. The masa in tamales offers a distinct texture and flavor unique to steamed preparation.

Data Sources & Scientific References