Torta

Lunch

Item Rating: 63/100

1 serving (150 grams) contains 350 calories, 8.0 grams of protein, 15.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		552.1
% Daily Value*
Total Fat		23.7 g	30%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		47.3 mg	15%
Sodium		630.9 mg	27%
Total Carbohydrates		71.0 g	25%
	Dietary Fiber	3.2 g	11%
	Sugars	15.8 g
protein		12.6 g	25%
Vitamin D		0 mcg	0%
Calcium		157.7 mg	12%
Iron		3.2 mg	17%
Potassium		236.6 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: 213 cal (38.9%)

Protein: 50 cal (9.2%)

Carbs: 284 cal (51.9%)

About Torta

Torta, originating from Spanish-speaking countries, is a versatile dish typically made with bread and varying fillings such as meat, beans, vegetables, and cheese. While the term can also refer to cakes in some regions, torta sandwiches are more commonly associated with Mexican cuisine. Nutritionally, a typical torta provides around 233 calories per serving, containing a mix of carbohydrates (30g), protein (5.3g), and fat (10g). It also offers small amounts of dietary fiber (1.3g), calcium (67mg), and iron (1.3mg). However, its nutritional profile can vary based on the chosen ingredients, with healthier options available by incorporating lean proteins, whole-grain bread, and fresh vegetables. Torta is often enjoyed as a hearty meal or snack due to its customizable nature and nutrient diversity.

Health Benefits

• Provides energy through carbohydrates, essential for bodily functions and physical activities.
• Contributes to muscle repair and growth due to its protein content, specifically 5.3 grams per typical serving.
• Contains calcium (66mg) which supports bone health and muscular function.
• Offers iron (1.3mg), crucial for forming hemoglobin and maintaining oxygen transport in the body.
• Small amounts of dietary fiber (1.3g) promote digestive health and satiety.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (if made with cheese), soy (potentially from fillings)

Suitable for: Omnivorous diets, vegetarian diets (if made with plant-based fillings)

Not suitable for: Gluten-free diets, vegan diets (if made with dairy or meat), low-carb diets

Selection and Storage

Torta is best consumed fresh, but can be stored tightly wrapped in the refrigerator for up to two days. Reheat in an oven or pan to restore texture.

Common Questions About Torta Nutrition

Is torta high in protein?

Torta contains about 5.3 grams of protein per serving, which is moderate compared to foods like meat or beans. While it provides some protein, it's not considered a high-protein food and is better paired with protein-rich toppings or fillings for a balanced meal.

Can I eat torta on a keto diet?

Torta is not keto-friendly as it contains 30 grams of carbohydrates per serving, which is well above what's typically allowed on a ketogenic diet. Alternative low-carb bread options or lettuce wraps can be used to make a keto version.

Is torta healthy to eat regularly?

Torta can be enjoyed occasionally as part of a balanced diet. It provides a mix of macronutrients, but it is also relatively high in carbohydrates (30g) and sodium (266.7mg), which should be considered if you're watching your intake. Choosing whole-grain options or adding nutrient-dense fillings can enhance its health profile.

What is a healthy serving size for torta?

A typical serving size of torta is one piece, averaging around 233 calories. To keep portions reasonable, consider pairing it with lean protein and vegetables, ensuring that it fits within your daily caloric and macronutrient goals.

How does torta compare to other sandwich breads?

Torta tends to be denser than typical sandwich bread, with higher calories (233 per serving) and carbohydrates (30g). Compared to whole-grain bread or low-carb alternatives, it has less fiber (1.3g) and is less nutrient-dense, making it better suited for occasional indulgence rather than an everyday staple.

Data Sources & Scientific References