1 serving (50 grams) contains 155 calories, 4.9 grams of protein, 4.9 grams of fat, and 22.9 grams of carbohydrates.
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Nutrition Information
Calories |
310 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 9.8 g | 12% | |
| Saturated Fat | 4.9 g | 24% | |
| Polyunsaturated Fat | 1.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 617 mg | 26% | |
| Total Carbohydrates | 45.9 g | 16% | |
| Dietary Fiber | 9.8 g | 35% | |
| Sugars | 2.4 g | ||
| protein | 9.8 g | 19% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 244 mg | 18% | |
| Iron | 2.6 mg | 14% | |
| Potassium | 262 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
Source of Calories
About Whole wheat tortilla
Whole wheat tortillas are a variant of traditional tortillas, originating from Mesoamerican cuisine and widely integrated into modern dishes like wraps, tacos, and burritos. Made with whole wheat flour, they are a more nutrient-dense alternative to white flour tortillas. Whole wheat tortillas are rich in complex carbohydrates, dietary fiber, and essential nutrients such as B vitamins and iron. Typically lower in fat and sugar, this food serves as a versatile, healthy option suitable for various dishes. A 50-gram serving of whole wheat tortilla typically provides 120 calories, 3 grams of protein, and 3 grams of dietary fiber, which can improve satiety and digestive health. They are popular in Mexican-inspired cuisine and are increasingly used for health-conscious and plant-based meals.
Health Benefits
- Rich in dietary fiber (3 grams per serving) to support digestion and promote satiety.
- Provides B vitamins like niacin and thiamin, which help with energy metabolism.
- Contains iron, a mineral vital for red blood cell production and oxygen transport in the body.
Dietary Considerations
Selection and Storage
Store in a sealed bag or container at room temperature for up to one week; refrigerate to extend shelf life by a few days, or freeze for longer storage. Ensure they remain dry to prevent spoilage.
Common Questions About Whole wheat tortilla Nutrition
Is a whole wheat tortilla high in protein?
A whole wheat tortilla typically contains around 3-5 grams of protein per serving (about 40-50 grams), depending on the brand. While it is not considered a high-protein food, it does contribute to your daily protein intake alongside its fiber and complex carbohydrate content.
Can I eat whole wheat tortillas on a keto diet?
Whole wheat tortillas are not ideal for a keto diet as they are relatively high in carbohydrates, with approximately 15-20 grams of net carbs per serving. Keto diets typically focus on very low-carb options, so almond flour or coconut-based tortillas may be a better alternative.
What are the health benefits of eating whole wheat tortillas?
Whole wheat tortillas are a good source of dietary fiber, which supports digestion and helps maintain steady blood sugar levels. They also contain essential nutrients like B vitamins, iron, and magnesium, making them a healthier choice compared to refined flour tortillas.
How many whole wheat tortillas should I eat in one serving?
Typically, one whole wheat tortilla (around 40-50 grams) is considered a single serving. Depending on your dietary needs and calorie goals, you can adjust the portion size—one tortilla contains approximately 120-150 calories and pairs well with lean protein and vegetables for a balanced meal.
How do whole wheat tortillas compare to regular flour tortillas?
Whole wheat tortillas are generally healthier than regular flour tortillas because they contain more fiber (2-4 grams compared to less than 1 gram in refined flour versions) and slightly fewer calories. They also retain more nutrients like magnesium and B vitamins, due to minimal processing.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- USDA FoodData - Whole wheat tortilla DataU.S. Department of AgricultureOfficial nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.
- Understanding Dietary Patterns and Whole Grains2020-2025 Dietary Guidelines for AmericansProvides guidance on including whole grains, such as whole wheat tortillas, in balanced diets to improve health outcomes.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
