Tamale, chicken
Common food
Photo: Wikipedia
A chicken tamale is a savory Mesoamerican dish where tender, shredded chicken is enveloped in a soft, moist corn masa dough and steamed, often within a corn husk. The texture is uniquely satisfying, with the fluffy, slightly grainy masa giving way to the savory, juicy chicken filling. Nutritionally, it provides a solid protein boost (7.38g per 100g) and energy from complex carbohydrates.
Calorie split: 17% protein · 36% carbs · 47% fat
↓ Full nutrition💚 Why it's loved
People adore tamales for their comforting, rich corn flavor and the delightful contrast between the soft masa and savory chicken filling. They are also a cherished centerpiece for family gatherings and holidays, symbolizing community and tradition.
⚠️ Watch-outs & how to enjoy it better
The masa dough can be dense and high in carbohydrates, which may cause blood sugar spikes for some individuals. To counteract this, pair a tamale with a side of non-starchy vegetables (like a cabbage slaw or sautéed greens) to add fiber and slow digestion. Be mindful of portion size, as the calorie density is moderate (174 kcal per 100g).
Key benefits
- Good source of lean protein from chicken
- Provides sustained energy from corn masa complex carbs
- Contains dietary fiber (2.4g per 100g) from corn
- Steamed cooking method retains moisture without added frying fat
- Culturally significant, traditional comfort food
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of making tamales is traditionally a communal event called a 'tamalada,' where family and friends gather to assemble dozens, often hundreds, of tamales at once.
Full nutrition (USDA data · scales with serving)
| Water | 66.0 g |
| Energy | 174 kcal |
| Protein | 7.4 g |
| Total lipid (fat) | 9.0 g |
| Carbohydrate, by difference | 15.8 g |
| Fiber, total dietary | 2.4 g |
| Total Sugars | 0.46 g |
| Calcium, Ca | 75.0 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 120 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.05 mg |
| Selenium, Se | 9.8 ug |
| Vitamin C, total ascorbic acid | 16.4 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 39.0 ug |
| Folic acid | 30.0 ug |
| Folate, food | 9.0 ug |
| Folate, DFE | 60.0 ug |
| Choline, total | 8.8 mg |
| Vitamin B-12 | 0.12 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 12.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 113 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 58.0 ug |
| Lycopene | 85.0 ug |
| Lutein + zeaxanthin | 110 ug |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin K (phylloquinone) | 5.1 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.7 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.10 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.82 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 16:1 | 0.15 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 20.0 mg |
Amino acid profile (per 100g)
Estimated from Tamales (Navajo) — USDA does not publish this profile for Tamale.
| Tryptophan | 0.05 g |
| Threonine | 0.24 g |
| Isoleucine | 0.27 g |
| Leucine | 0.57 g |
| Lysine | 0.43 g |
| Methionine | 0.15 g |
| Cystine | 0.08 g |
| Phenylalanine | 0.28 g |
| Tyrosine | 0.20 g |
| Valine | 0.32 g |
| Arginine | 0.39 g |
| Histidine | 0.20 g |
| Alanine | 0.42 g |
| Aspartic acid | 0.56 g |
| Glutamic acid | 1.0 g |
| Glycine | 0.38 g |
| Proline | 0.38 g |
| Serine | 0.27 g |
FAQ
What is the difference between a chicken tamale and a pork tamale?
The primary difference is the protein filling. Chicken tamales typically feature shredded, seasoned chicken breast or thigh, often in a green salsa (salsa verde), resulting in a lighter flavor. Pork tamales usually use a richer, slower-cooked pork shoulder in a red chili sauce.
Are tamales gluten-free?
Traditional tamales are naturally gluten-free as they are made from corn masa (n masa) and filled with meat, cheese, or vegetables. However, always check for cross-contamination or added thickeners in pre-made versions.
How do you reheat a frozen tamale?
The best method is to steam it from frozen for 20-30 minutes until heated through. Alternatively, wrap it in a damp paper towel and microwave for 2-3 minutes, or bake it wrapped in foil at 325°F (165°C) for about 20 minutes.
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 1.74 kcal/g · 17% calories from protein · 2.4 g fiber · 0.5 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: 3.11 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.