Restaurant, Mexican, cheese tamales
Whole food · Restaurant Foods
Photo: Wikipedia
A Mexican cheese tamale is a savory masa dumpling, steamed in a corn husk, filled with melted cheese that creates a gooey, rich center against the soft, slightly dense corn dough. Nutritionally, it offers a balanced mix of carbs and fats for energy, with a modest protein boost from the cheese and masa. The 11.99g of fat per 100g contributes significantly to its satisfying mouthfeel.
Calorie split: 17% protein · 33% carbs · 50% fat
↓ Full nutrition💚 Why it's loved
People adore cheese tamales for the delightful contrast between the tender, aromatic corn masa and the warm, stretchy cheese filling, which delivers a comforting, savory flavor. They are a beloved staple at celebrations and family meals, representing tradition and communal cooking.
⚠️ Watch-outs & how to enjoy it better
The combination of refined corn masa and cheese can make them calorie-dense and may cause blood-sugar spikes due to the high glycemic load of the corn dough. To counteract this, pair a tamale with a side of black beans or a fresh salad to add fiber and protein, which helps slow digestion and stabilize blood sugar. Be mindful of portion size, as the fat content is notable.
Key benefits
- Provides a good source of energy from complex carbohydrates and fats.
- Contains calcium and protein from the cheese filling.
- Offers dietary fiber from the corn masa dough.
- A culturally significant comfort food in Mexican cuisine.
- Can be a convenient, portable meal or snack.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making tamales, called a 'tamalada,' is often a social event where families and friends gather for hours to assemble dozens or even hundreds of tamales together.
Full nutrition (USDA data · scales with serving)
| Water | 59.1 g |
| Energy | 216 kcal |
| Energy | 903 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 12.0 g |
| Ash | 2.0 g |
| Carbohydrate, by difference | 18.0 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 1.2 g |
| Sucrose | 0.00 g |
| Glucose | 0.46 g |
| Fructose | 0.35 g |
| Lactose | 0.41 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 13.9 g |
| Calcium, Ca | 111 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 30.0 mg |
| Phosphorus, P | 161 mg |
| Potassium, K | 176 mg |
| Sodium, Na | 503 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.16 mg |
| Selenium, Se | 12.1 ug |
| Thiamin | 0.07 mg |
| Riboflavin | 0.13 mg |
| Niacin | 1.9 mg |
| Pantothenic acid | 0.44 mg |
| Vitamin B-6 | 0.14 mg |
| Folate, total | 12.0 ug |
| Vitamin B-12 | 0.29 ug |
| Vitamin A, RAE | 124 ug |
| Retinol | 105 ug |
| Carotene, beta | 189 ug |
| Carotene, alpha | 13.0 ug |
| Cryptoxanthin, beta | 68.0 ug |
| Vitamin A, IU | 731 iu |
| Lycopene | 268 ug |
| Lutein + zeaxanthin | 102 ug |
| Vitamin E (alpha-tocopherol) | 1.7 mg |
| Tocopherol, beta | 0.07 mg |
| Tocopherol, gamma | 3.2 mg |
| Tocopherol, delta | 0.55 mg |
| Tocotrienol, alpha | 0.14 mg |
| Tocotrienol, beta | 0.01 mg |
| Tocotrienol, gamma | 0.09 mg |
| Tocotrienol, delta | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.05 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.09 g |
| SFA 14:0 | 0.34 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 2.3 g |
| SFA 17:0 | 0.03 g |
| SFA 18:0 | 0.94 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 3.8 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.17 g |
| MUFA 16:1 c | 0.16 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.6 g |
| MUFA 18:1 c | 3.3 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.0 g |
| PUFA 18:2 | 2.7 g |
| PUFA 18:2 n-6 c,c | 2.6 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.21 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.20 g |
| PUFA 18:3 n-6 c,c,c | 0.01 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.02 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.27 g |
| Fatty acids, total trans-monoenoic | 0.22 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.21 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.05 g |
| Fatty acids, total trans-polyenoic | 0.05 g |
| Cholesterol | 30.0 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.11 g |
| Threonine | 0.37 g |
| Isoleucine | 0.40 g |
| Leucine | 0.88 g |
| Lysine | 0.71 g |
| Methionine | 0.23 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.55 g |
| Tyrosine | 0.30 g |
| Valine | 0.47 g |
| Arginine | 0.49 g |
| Histidine | 0.26 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.73 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.33 g |
| Proline | 0.84 g |
| Serine | 0.43 g |
| Hydroxyproline | 0.00 g |
FAQ
What is the difference between a cheese tamale and a meat tamale?
The primary difference is the filling. A cheese tamale is filled with cheese (like Oaxaca, Chihuahua, or Monterey Jack), while a meat tamale is filled with seasoned shredded pork, chicken, or beef. The masa dough and cooking method are typically the same.
Are tamales gluten-free?
Traditionally, yes. The masa dough is made from corn (masa harina), which is naturally gluten-free. However, it's always important to check for cross-contamination or added ingredients if you have celiac disease or severe gluten sensitivity.
How do you reheat a frozen cheese tamale?
For the best texture, steam a frozen tamale (still in its husk) for 15-20 minutes until heated through. You can also microwave it for 1-2 minutes with a damp paper towel wrapped around it to prevent drying out.
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 2.16 kcal/g · 17% calories from protein · 2.2 g fiber · 1.2 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: 2.86 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.