Tortilla, corn
Common food
Photo: Wikipedia
A corn tortilla is a thin, pliable flatbread made from masa harina (nixtamalized corn flour) and water. It has a distinctive earthy, slightly sweet corn flavor and a tender yet sturdy texture that becomes soft and warm when heated. Nutritionally, it's a solid source of complex carbohydrates and dietary fiber, providing sustained energy with minimal fat.
Calorie split: 10% protein · 79% carbs · 11% fat
↓ Full nutrition💚 Why it's loved
People love corn tortillas for their authentic, earthy corn flavor that serves as the perfect neutral canvas for bold salsas, savory fillings, and rich cheeses. Their incredible versatility makes them the foundation for countless dishes, from simple tacos to elaborate enchiladas, and they are a beloved staple of Mexican and Central American cuisine.
⚠️ Watch-outs & how to enjoy it better
Corn tortillas are a high-carbohydrate food, which can lead to blood sugar spikes if eaten alone in large portions, especially for individuals managing diabetes. They are also a common allergen for those with corn sensitivities. To counteract this, pair them with protein (like beans, meat, or cheese) and healthy fats (like avocado or guacamole) to slow digestion and stabilize blood sugar. Opt for smaller portions (2-3 tortillas per meal) and choose whole-corn varieties when possible.
Key benefits
- Excellent source of dietary fiber (6.3g per 100g)
- Low in fat and contains no added sugars
- Naturally gluten-free when made with 100% corn
- Provides complex carbohydrates for sustained energy
- Traditional nixtamalization process increases nutrient availability
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of nixtamalization, which involves soaking corn in an alkaline solution like lime water, was a revolutionary Mesoamerican invention. It not only makes the corn easier to grind but also unlocks niacin (vitamin B3), preventing the deficiency disease pellagra.
Full nutrition (USDA data · scales with serving)
| Water | 45.9 g |
| Energy | 218 kcal |
| Protein | 5.7 g |
| Total lipid (fat) | 2.9 g |
| Carbohydrate, by difference | 44.6 g |
| Fiber, total dietary | 6.3 g |
| Total Sugars | 0.88 g |
| Calcium, Ca | 81.0 mg |
| Iron, Fe | 1.2 mg |
| Magnesium, Mg | 72.0 mg |
| Phosphorus, P | 314 mg |
| Potassium, K | 186 mg |
| Sodium, Na | 45.0 mg |
| Zinc, Zn | 1.3 mg |
| Copper, Cu | 0.15 mg |
| Selenium, Se | 6.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.09 mg |
| Riboflavin | 0.07 mg |
| Niacin | 1.5 mg |
| Vitamin B-6 | 0.22 mg |
| Folate, total | 5.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 5.0 ug |
| Folate, DFE | 5.0 ug |
| Choline, total | 13.3 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.45 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.41 g |
| SFA 18:0 | 0.04 g |
| Fatty acids, total monounsaturated | 0.69 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.69 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.4 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.03 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 | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Tortillas, ready-to-bake or -fry, flour, shelf stable — USDA does not publish this profile for Tortilla.
| Tryptophan | 0.08 g |
| Threonine | 0.18 g |
| Isoleucine | 0.23 g |
| Leucine | 0.46 g |
| Lysine | 0.15 g |
| Methionine | 0.12 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.34 g |
| Tyrosine | 0.20 g |
| Valine | 0.27 g |
| Arginine | 0.27 g |
| Histidine | 0.15 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.28 g |
| Glutamic acid | 2.2 g |
| Glycine | 0.24 g |
| Proline | 0.77 g |
| Serine | 0.33 g |
FAQ
Are corn tortillas gluten-free?
Yes, traditional corn tortillas made from 100% corn masa are naturally gluten-free. However, always check labels for cross-contamination or added wheat flour in commercial products.
What's the difference between corn and flour tortillas?
Corn tortillas are made from ground corn (masa), have a distinct corn flavor, and are less pliable when cold. Flour tortillas are made from wheat flour, are softer and more elastic, and have a milder taste.
How should I store corn tortillas to keep them soft?
Store them in a sealed plastic bag or airtight container at room temperature for a few days. To reheat and soften, warm them briefly on a dry skillet, in a microwave wrapped in a damp paper towel, or in a tortilla warmer.
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 2.18 kcal/g · 10% calories from protein · 6.3 g fiber · 0.9 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: 0.24 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.