Tortilla shells

Grain

Item Rating: 71/100

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 (237.0g)

Calories		710.9
% Daily Value*
Total Fat		14.2 g	18%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		947.9 mg	41%
Total Carbohydrates		118.5 g	43%
	Dietary Fiber	9.5 g	33%
	Sugars	4.7 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		189.6 mg	14%
Iron		7.1 mg	39%
Potassium		237.0 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: 127 cal (18.9%)

Protein: 76 cal (11.2%)

Carbs: 474 cal (69.9%)

About Tortilla shells

Tortilla shells are thin, round flatbreads traditionally made from corn or wheat flour, originating from Mexican cuisine. Corn tortillas date back to ancient Mesoamerican cultures, while wheat tortillas gained popularity during the colonial period. A standard tortilla shell provides carbohydrates for energy, with corn tortillas typically containing more dietary fiber than their wheat counterparts. On average, a 6-inch corn tortilla contains approximately 50 calories, 2 grams of fiber, and small amounts of calcium and magnesium, whereas a similar wheat tortilla has around 90 calories, 3 grams of protein, and higher sodium content. Whole-grain versions are often more nutrient-dense and higher in fiber.

Health Benefits

• Corn tortillas are a good source of dietary fiber, aiding in digestion and promoting gut health.
• Both corn and wheat tortillas provide magnesium, essential for muscle and nerve function.
• Whole-grain tortillas contain B vitamins like thiamin, supporting energy metabolism and brain function.

Dietary Considerations

Allergens: Contains gluten (for wheat tortillas), corn (for corn tortillas)

Suitable for: Vegetarian, vegan

Not suitable for: Gluten-free (if made with wheat), corn-free diets (corn tortillas)

Selection and Storage

Store tortillas in a sealed plastic bag or container at room temperature for up to 1 week, or in the refrigerator to extend shelf life. Reheat on a skillet for best taste and texture.

Common Questions About Tortilla shells Nutrition

How many calories and nutrients are in a tortilla shell?

A typical 8-inch flour tortilla contains approximately 150-180 calories, 4-6 grams of protein, 3-4 grams of fat, and about 25-30 grams of carbohydrates. It also provides small amounts of calcium, iron, and B vitamins. Whole wheat or corn tortillas may contain more fiber compared to flour-based options.

Are tortilla shells suitable for a keto diet?

Regular flour or corn tortilla shells are not ideal for a keto diet as they are typically high in carbohydrates, with around 25-30 grams of carbs per serving. However, there are low-carb or almond flour tortilla alternatives available that are designed specifically for keto diets.

What are the health benefits and concerns of tortilla shells?

Tortilla shells can be a good source of energy and provide essential nutrients like B vitamins and iron. However, traditional flour tortillas can be high in refined carbohydrates and low in fiber, which may contribute to spikes in blood sugar levels. Choosing whole-grain or sprouted tortillas can be better for long-term health due to their higher fiber content.

What is the recommended serving size for tortilla shells?

The recommended serving size is typically one tortilla shell, depending on its size and thickness. For smaller, soft taco-sized tortillas, one to two might be appropriate as part of a balanced meal. Portion size may also vary based on dietary goals, such as managing calorie or carb intake.

How do tortilla shells compare to bread or other wraps?

Tortilla shells generally contain fewer calories and carbohydrates compared to most slices of bread, making them a lighter option for sandwiches or wraps. However, they often lack the fiber and nutrients found in whole-grain breads. Whole wheat tortillas or spinach wraps can make a healthier alternative when compared to white bread or flour tortillas.

Data Sources & Scientific References