Tortilla, includes plain and from mutton sandwich (Navajo)
Whole food · American Indian/Alaska Native Foods
Photo: Wikipedia
A staple flatbread of the American Southwest, the Navajo tortilla is a soft, slightly chewy round of unleavened dough, traditionally cooked on a hot griddle. Its flavor is subtly sweet and corn-forward, with a tender crumb that makes it perfect for wrapping or tearing. Nutritionally, it's a high-carb, low-fat energy source, providing substantial fiber and a modest protein boost.
Calorie split: 12% protein · 84% carbs · 4% fat
↓ Full nutrition💚 Why it's loved
People cherish it for its comforting, earthy corn flavor and its incredible versatility as a vessel for everything from stews to grilled meats. It's deeply tied to Navajo culture and history, representing resilience and tradition on the plate.
⚠️ Watch-outs & how to enjoy it better
As a refined carbohydrate, it can cause rapid blood sugar spikes, especially when eaten alone. Those monitoring blood glucose or managing diabetes should be cautious. To counteract this, always pair it with a protein (like beans, meat, or cheese) and a healthy fat (like avocado) to slow digestion and stabilize energy levels.
Key benefits
- Excellent source of complex carbohydrates for sustained energy.
- Good dietary fiber content supports digestive health.
- Naturally low in fat, making it a light yet filling base.
- Contains essential minerals like iron and B vitamins from the corn.
- Gluten-free when made traditionally with masa harina.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern Navajo frybread, a close relative, was created from government commodity flour, lard, and sugar during the Long Walk of the 1860s, making it a complex symbol of both survival and hardship.
Full nutrition (USDA data · scales with serving)
| Water | 40.0 g |
| Energy | 237 kcal |
| Energy | 993 kj |
| Protein | 7.3 g |
| Total lipid (fat) | 0.95 g |
| Ash | 1.9 g |
| Carbohydrate, by difference | 49.9 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 2.8 g |
| Sucrose | 0.22 g |
| Glucose | 0.15 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 2.4 g |
| Galactose | 0.00 g |
| Starch | 43.0 g |
| Calcium, Ca | 70.0 mg |
| Iron, Fe | 3.8 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 146 mg |
| Potassium, K | 105 mg |
| Sodium, Na | 482 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.10 mg |
| Manganese, Mn | 0.27 mg |
| Selenium, Se | 16.6 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.37 mg |
| Riboflavin | 0.11 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.17 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 98.0 ug |
| Folic acid | 87.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 159 ug |
| Vitamin E (alpha-tocopherol) | 0.19 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.00 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 0.40 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.30 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.21 g |
| SFA 17:0 | 0.01 g |
| SFA 18:0 | 0.07 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.18 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.17 g |
| MUFA 20:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.39 g |
| PUFA 18:2 | 0.37 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.02 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
Amino acid profile (per 100g)
| Tryptophan | 0.06 g |
| Threonine | 0.18 g |
| Isoleucine | 0.29 g |
| Leucine | 0.53 g |
| Lysine | 0.16 g |
| Methionine | 0.12 g |
| Cystine | 0.17 g |
| Phenylalanine | 0.38 g |
| Tyrosine | 0.20 g |
| Valine | 0.33 g |
| Arginine | 0.28 g |
| Histidine | 0.17 g |
| Alanine | 0.23 g |
| Aspartic acid | 0.30 g |
| Glutamic acid | 2.6 g |
| Glycine | 0.27 g |
| Proline | 0.88 g |
| Serine | 0.35 g |
FAQ
Is this the same as a Mexican corn tortilla?
Not exactly. While similar, Navajo tortillas are often slightly thicker, may use a different corn variety, and are central to distinct Southwestern dishes like Navajo tacos, differing from the thinner, pliable tortillas used for street tacos in Mexico.
How should I store leftover tortillas to keep them soft?
Let them cool completely, then stack them in an airtight container or zip-top bag at room temperature for up to 2 days. For longer storage, freeze them with parchment paper between each tortilla to prevent sticking.
Can I make this gluten-free?
Yes, traditional Navajo tortillas are made from masa harina (corn flour), which is naturally gluten-free. However, always check labels for pre-made versions, as some commercial blends may contain wheat flour.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.37 kcal/g · 12% calories from protein · 2.4 g fiber · 2.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 4.59 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.