Tamale

Dinner

Item Rating: 68/100

1 serving (140 grams) contains 250 calories, 8.0 grams of protein, 10.0 grams of fat, and 30.0 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		33.9 mg	11%
Sodium		847.5 mg	36%
Total Carbohydrates		50.8 g	18%
	Dietary Fiber	5.1 g	18%
	Sugars	3.4 g
protein		13.6 g	27%
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

🧈 High saturated fat

Source of Calories

Fat: 152 cal (37.1%)

Protein: 54 cal (13.3%)

Carbs: 203 cal (49.6%)

About Tamale

Tamales are a traditional Mesoamerican dish originating from Mexico, typically made from masa (corn dough) and filled with various ingredients such as seasoned meat, cheese, or vegetables. Wrapped in corn husks or banana leaves and steamed, tamales are a staple of Mexican cuisine and are often enjoyed during celebrations. Nutritionally, tamales provide a balanced composition of carbohydrates, proteins, and fats. A typical tamale contains around 178 calories, offering 5.7 grams of protein, 21.4 grams of carbs, and 7.1 grams of fat, along with beneficial micronutrients like calcium, iron, and fiber, making them a moderately energy-dense food suitable for active lifestyles or occasional indulgence.

Health Benefits

• Rich in fiber (2.1g per serving), tamales can aid digestive health and promote regularity.
• Provides iron (1.07mg per serving), which supports oxygen transport and overall cellular health.
• Contains calcium (35.7mg per serving), contributing to strong bones and teeth.

Dietary Considerations

Allergens: Contains corn, dairy (if cheese is included), meat (if specific meat types are used)

Suitable for: Vegetarian (when made without meat), gluten-free (when masa is used without additives)

Not suitable for: Vegan (if filled with animal products), low-carb diets

Selection and Storage

Store tamales refrigerated in an airtight container for up to 3 days. To reheat, steam or microwave with damp paper towels to retain moisture.

Common Questions About Tamale Nutrition

Is a tamale high in protein?

A tamale contains approximately 5.7 grams of protein per serving (around 1 tamale). While it provides a moderate amount of protein, it is not as protein-rich as animal-based options like meat or eggs.

Can I eat tamales on a keto diet?

Tamales are not ideal for a keto diet as they contain around 21.4 grams of carbohydrates per serving. The masa dough, made from corn, is relatively high in carbs, which can exceed daily limits for strict keto diets.

Are tamales healthy to eat?

Tamales can be considered a balanced meal depending on the filling, as they provide a mix of carbs (21.4 g), protein (5.7 g), and fat (7.1 g). However, they are relatively high in sodium (357 mg per tamale), so it’s best to monitor your portions and pair them with fresh vegetables or low-sodium sides.

How many tamales should I eat in a serving?

A serving size of 1 tamale provides 178 calories, which is reasonable for a light meal or snack. For a balanced meal, consider eating 1-2 tamales and complementing them with vegetables or a protein-rich sauce.

How do tamales compare to other similar foods like tacos?

Tamales contain more carbs than tacos due to the masa dough, with around 21.4 grams per tamale versus a taco’s lower-carb tortilla. However, tamales are steamed, which often makes them lower in fat compared to fried taco shells, depending on preparation.

Data Sources & Scientific References

1. Dietary Guidelines for Americans, 2020-2025

   U.S. Department of Health and Human Services & U.S. Department of Agriculture

   Discusses how tamales fit within dietary patterns emphasizing whole grains and balanced meals.

   View source →