Tamale, no meat
Common food
Photo: Wikipedia
A tamale without meat is a savory, steamed corn masa pocket, traditionally wrapped in a corn husk or banana leaf. The masa has a tender, slightly dense, and moist texture, often enriched with lard or oil, and can be filled with ingredients like cheese, chiles, or beans. Nutritionally, it's a moderate-calorie food primarily from carbohydrates, with a modest amount of protein and fat.
Calorie split: 8% protein · 58% carbs · 35% fat
↓ Full nutrition💚 Why it's loved
People love vegetarian tamales for their comforting, savory corn flavor and the satisfying, soft texture of the steamed masa. They are a beloved staple of communal gatherings and holidays, offering a versatile base that can be customized with a variety of fillings from spicy to cheesy.
⚠️ Watch-outs & how to enjoy it better
The masa is often made with lard, which can be high in saturated fat, and the dish can be calorie-dense. For those monitoring blood sugar, the refined corn masa has a high glycemic load. To counteract this, pair a tamale with a side of black beans or a salad to add protein and fiber, which helps slow digestion and stabilize blood sugar. Always check for common allergens like corn or added dairy in the filling.
Key benefits
- Good source of dietary fiber from corn masa.
- Provides complex carbohydrates for sustained energy.
- Naturally gluten-free when made with traditional corn masa.
- Can be a vehicle for nutrient-rich fillings like vegetables or beans.
- Portion-controlled by its individual wrapping.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The corn husk wrapper is not just packaging; it imparts a subtle, earthy flavor to the masa during steaming and is traditionally used as a plate or to eat the tamale with.
Full nutrition (USDA data · scales with serving)
| Water | 61.3 g |
| Energy | 186 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 7.2 g |
| Carbohydrate, by difference | 26.7 g |
| Fiber, total dietary | 3.2 g |
| Total Sugars | 7.4 g |
| Calcium, Ca | 24.0 mg |
| Iron, Fe | 0.53 mg |
| Magnesium, Mg | 29.0 mg |
| Phosphorus, P | 93.0 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 277 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.03 mg |
| Selenium, Se | 2.5 ug |
| Vitamin C, total ascorbic acid | 0.20 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.3 mg |
| Vitamin B-6 | 0.18 mg |
| Folate, total | 1.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 1.0 ug |
| Folate, DFE | 1.0 ug |
| Choline, total | 24.2 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 2.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 23.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 145 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.40 ug |
| Vitamin K (phylloquinone) | 5.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.6 g |
| SFA 4:0 | 0.03 g |
| SFA 6:0 | 0.02 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.03 g |
| SFA 12:0 | 0.04 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 0.56 g |
| Fatty acids, total monounsaturated | 2.4 g |
| MUFA 16:1 | 0.06 g |
| MUFA 18:1 | 2.3 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.5 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.10 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 17.0 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 main ingredient in a meatless tamale?
The main ingredient is masa, a dough made from nixtamalized corn (corn treated with lime), which is mixed with a fat like lard or oil and broth before being steamed.
Are meatless tamales a good source of protein?
They are a modest source of protein, primarily from the corn masa itself. The protein content can be significantly increased by fillings like beans, cheese, or seeds.
How are tamales traditionally cooked?
Tamales are steamed in a large pot called a tamalera. They are arranged upright in the pot with the open end up, and steam cooks the masa through the wrapper.
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 1.86 kcal/g · 7% calories from protein · 3.2 g fiber · 7.4 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: 1.49 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.