Whole-wheat tortilla

Grain

Item Rating: 75/100

1 serving (50 grams) contains 120 calories, 4.0 grams of protein, 3.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		571.4
% Daily Value*
Total Fat		14.3 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		952.4 mg	41%
Total Carbohydrates		104.8 g	38%
	Dietary Fiber	14.3 g	51%
	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		476.2 mg	10%

* 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 (20.6%)

Protein: 76 cal (12.2%)

Carbs: 419 cal (67.2%)

About Whole-wheat tortilla

Whole-wheat tortillas are a staple in Mexican cuisine, often used for making tacos, burritos, or wraps. They are made primarily from whole-wheat flour, which retains the bran, germ, and endosperm of the wheat grain, making them a more nutritious alternative to traditional white flour tortillas. They provide a good source of complex carbohydrates, dietary fiber, and essential micronutrients like iron and magnesium. Whole-wheat tortillas are versatile, flavorful, and can serve as a healthier base for a variety of meals, contributing to sustained energy and digestive health.

Health Benefits

• Rich in dietary fiber, whole-wheat tortillas promote healthy digestion and can help lower cholesterol levels.
• Contains iron, which supports red blood cell production and prevents anemia.
• Provides magnesium, which is vital for bone health, muscle function, and over 300 enzymatic processes in the body.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian diets, low-fat diets

Not suitable for: Gluten-free diets, wheat-free diets

Selection and Storage

Store whole-wheat tortillas in an airtight container or sealed bag in the refrigerator for up to a week, or freeze for prolonged freshness. Warm them in a pan or oven before serving to restore flexibility.

Common Questions About Whole-wheat tortilla Nutrition

Is a whole-wheat tortilla high in protein?

Whole-wheat tortillas typically contain around 4-6 grams of protein per medium-sized tortilla (about 50 grams), making them a moderate source of protein. While they are not as protein-rich as some other foods, they can contribute to your daily protein intake, especially when paired with high-protein fillings like chicken or beans.

Can I eat whole-wheat tortillas on a keto diet?

Whole-wheat tortillas are not ideal for a keto diet because they are relatively high in carbohydrates. A medium tortilla (50 grams) contains about 20-25 grams of carbs, which is too high for the strict carbohydrate limits required in a ketogenic diet. Low-carb or almond flour tortillas may be a better option.

What are the health benefits of whole-wheat tortillas?

Whole-wheat tortillas are a good source of dietary fiber, containing around 3-5 grams per serving, which promotes healthy digestion and helps manage blood sugar levels. They also provide essential vitamins and minerals like iron, magnesium, and B vitamins. However, some store-bought versions may contain added sodium, so it's wise to check the label.

What is a healthy serving size for whole-wheat tortillas?

A healthy serving size is typically one medium tortilla (about 50 grams). This portion provides around 120-150 calories, depending on the brand. Be mindful of portion sizes if using multiple tortillas, as calories and carbohydrates can add up quickly when combined with fillings.

How do whole-wheat tortillas compare to regular flour tortillas?

Whole-wheat tortillas are generally more nutritious than regular flour tortillas, as they contain more fiber (3-5 grams versus 1 gram) and retain more vitamins and minerals due to being made from whole grains. However, they can have a slightly denser texture and nuttier flavor, which some prefer, while others may find them less soft than flour tortillas.

Data Sources & Scientific References