Tamale pie

Dinner

Item Rating: 68/100

1 serving (250 grams) contains 350 calories, 12.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		330.2
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	5.7 g	28%
	Polyunsaturated Fat	0 g
Cholesterol		28.3 mg	9%
Sodium		566.0 mg	24%
Total Carbohydrates		37.7 g	13%
	Dietary Fiber	3.8 g	13%
	Sugars	4.7 g
protein		11.3 g	22%
Vitamin D		0 mcg	0%
Calcium		94.3 mg	7%
Iron		1.9 mg	10%
Potassium		283.0 mg	6%

* 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

⚠️ Contains trans fat

Source of Calories

Fat: 127 cal (39.5%)

Protein: 45 cal (14.0%)

Carbs: 150 cal (46.6%)

About Tamale pie

Tamale pie is a comfort food dish influenced by Mexican and Tex-Mex cuisine. This hearty casserole typically consists of a spicy ground meat filling, often seasoned with chili powder and cumin, layered with a cornbread topping. It’s known for its bold flavors and satisfying texture. Nutritionally, tamale pie provides a balance of macronutrients with protein from the meat, carbohydrates from the cornbread, and essential vitamins and minerals such as iron, B vitamins, and vitamin C (if vegetables like tomatoes and peppers are incorporated). Traditionally baked in a casserole dish, tamale pie is a practical option for family meals or gatherings.

Health Benefits

• Rich in protein from the meat, which supports muscle repair and immune function.
• Contains dietary fiber from the cornmeal and added vegetables, aiding digestion and promoting heart health.
• Provides iron from the beef or chicken, which is essential for oxygen transport in the blood.

Dietary Considerations

Allergens: Contains wheat (if non-gluten-free flour is used), corn, dairy

Suitable for: High-protein diets, omnivore diets

Not suitable for: Vegetarian diets (unless made with meat substitutes), vegan diets (unless made without dairy or eggs), gluten-free diets (if regular flour is used)

Selection and Storage

Store tamale pie in an airtight container in the refrigerator for up to 3 days. Reheat in the oven to maintain texture or microwave for convenience. Freeze portions for up to 3 months.

Common Questions About Tamale pie Nutrition

How many calories and how much protein are in tamale pie?

A typical serving of tamale pie (about 1 cup) contains approximately 300-400 calories, depending on the recipe. It also provides around 15-20 grams of protein if made with ground beef or turkey. Variations with beans or additional vegetables may alter these values.

Can tamale pie fit into a low-carb or keto diet?

Traditional tamale pie is not keto-friendly because it typically includes cornmeal or masa, which are high in carbs. However, you can make a low-carb version by swapping the cornmeal base with almond flour or cauliflower, significantly reducing the carbohydrate content.

What are the health benefits or concerns of eating tamale pie?

Tamale pie can be a good source of protein and fiber when made with lean meat and beans. However, traditional versions can be high in saturated fat and sodium due to heavy use of cheese and processed ingredients. Opt for lower-sodium sauces and leaner proteins to make it healthier.

What is the recommended serving size for tamale pie?

A recommended serving size for tamale pie is about 1 cup, which is generally sufficient as a main course. To balance the meal, consider pairing it with a side of fresh greens or a light salad.

How does tamale pie compare to traditional tamales in terms of preparation and nutrition?

Tamale pie is typically quicker and easier to prepare than traditional tamales, as it doesn’t require time-consuming wrapping and steaming. Nutritionally, tamale pie may be higher in calories and carbs due to the casserole nature and additional ingredients, whereas traditional tamales often have smaller, individually portioned servings.

Data Sources & Scientific References