Tortilla shell

Grain

Item Rating: 69/100

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 (238.1g)

Calories		714.3
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1428.6 mg	62%
Total Carbohydrates		119.0 g	43%
	Dietary Fiber	9.5 g	33%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		190.5 mg	14%
Iron		7.1 mg	39%
Potassium		238.1 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: 128 cal (18.9%)

Protein: 76 cal (11.2%)

Carbs: 476 cal (69.9%)

About Tortilla shell

Tortilla shells are versatile flatbreads originating from Mesoamerican cuisine, traditionally made from corn or wheat. Corn tortillas, a staple in Mexican diets, are made from masa harina (nixtamalized corn flour), providing a distinct texture and flavor. Wheat tortillas, which are softer and more pliable, are common in Tex-Mex cuisine. Nutritionally, a single medium tortilla typically contains around 50-120 calories, depending on size and ingredients, with minimal fat and moderate carbohydrates. Corn tortillas are often higher in fiber and magnesium, while wheat tortillas may offer more protein and iron. Both variations are low in sugar and serve as an excellent base for balanced meals.

Health Benefits

• Rich in carbohydrates, providing energy for physical activity and brain function.
• Corn tortillas are a good source of dietary fiber, aiding in digestion and promoting gut health.
• Contains essential minerals like magnesium (in corn tortillas) and iron (in wheat tortillas), supporting bone health and oxygen transport in the blood.

Dietary Considerations

Allergens: Contains gluten (in wheat tortillas)

Suitable for: Vegetarian, vegan (if made without animal derivatives)

Not suitable for: Gluten-free diets (if wheat-based)

Selection and Storage

Store tortillas in an airtight container or sealed bag in the refrigerator to maintain freshness. They can also be frozen for up to 3 months.

Common Questions About Tortilla shell Nutrition

Are tortilla shells high in protein?

Tortilla shells typically contain a low amount of protein. For example, a standard 6-inch flour tortilla has about 2-3 grams of protein, while a corn tortilla of similar size contains around 1-2 grams of protein. They are not considered a significant source of protein.

Can I eat tortilla shells on a keto diet?

Traditional tortilla shells made from flour or corn are not keto-friendly due to their high carbohydrate content. A 6-inch flour tortilla contains about 15-20 grams of carbs, while a similar-sized corn tortilla has around 10-15 grams of carbs. However, low-carb alternatives made from almond flour or coconut flour are available for keto diets.

Are tortilla shells healthy to eat regularly?

Tortilla shells can be part of a healthy diet when chosen wisely. Whole grain or corn tortillas are generally better options, as they provide fiber and essential nutrients like magnesium and phosphorus. However, traditional flour tortillas may contain refined flour and added fats, which are less ideal for regular consumption.

How many tortilla shells should I eat per serving?

The recommended serving size is typically one tortilla shell (6-inch diameter) when used as part of a balanced meal. If using larger tortillas (10-inch or more), one shell might be sufficient for wrapping. Portion size depends on your nutritional needs, as larger tortillas can contain around 200 calories.

What’s the difference between flour and corn tortillas?

Flour tortillas are made from wheat flour and tend to be softer, larger, and higher in calories and carbs, while corn tortillas are made from masa (corn dough) and are smaller, firmer, and lower in calories. Corn tortillas are also naturally gluten-free, making them a better option for those with gluten intolerance.

Data Sources & Scientific References