Tortilla, flour
Common food
Photo: Wikipedia
A soft, pliable flatbread made from refined wheat flour, water, and fat, with a mild, slightly toasty flavor and a tender, chewy texture. It's a caloric staple, providing quick energy primarily from its high carbohydrate content. Its neutral taste makes it the perfect blank canvas for both savory and sweet fillings.
Calorie split: 11% protein · 65% carbs · 24% fat
↓ Full nutrition💚 Why it's loved
People love flour tortillas for their incredible versatility and comforting, mild flavor that complements rather than competes with fillings. They are the essential, pliable wrapper for beloved dishes from tacos to burritos, deeply woven into Mexican and Tex-Mex culinary culture.
⚠️ Watch-outs & how to enjoy it better
Made from refined white flour, they can cause rapid blood-sugar spikes and offer less fiber than whole-grain versions. To counteract this, pair them with protein (beans, meat) and healthy fats (avocado, cheese) to slow digestion, or opt for whole-wheat tortillas. They can also be high in sodium; check labels and balance with low-sodium fillings.
Key benefits
- Excellent source of quick energy from complex carbohydrates.
- Provides a moderate amount of plant-based protein.
- Versatile base for countless nutrient-dense fillings.
- Lightweight and portable for convenient meals.
- Low in sugar and contains some dietary fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern flour tortilla is a relatively recent adaptation, emerging in northern Mexico and the Southwestern U.S. after wheat was introduced by Spanish colonists, evolving from the ancient corn-based tortilla.
Full nutrition (USDA data · scales with serving)
| Water | 32.0 g |
| Energy | 306 kcal |
| Protein | 8.2 g |
| Total lipid (fat) | 8.0 g |
| Carbohydrate, by difference | 49.4 g |
| Fiber, total dietary | 3.5 g |
| Total Sugars | 3.7 g |
| Calcium, Ca | 146 mg |
| Iron, Fe | 3.6 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 206 mg |
| Potassium, K | 125 mg |
| Sodium, Na | 700 mg |
| Zinc, Zn | 0.53 mg |
| Copper, Cu | 0.10 mg |
| Selenium, Se | 22.3 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.28 mg |
| Niacin | 4.4 mg |
| Vitamin B-6 | 0.06 mg |
| Folate, total | 94.0 ug |
| Folic acid | 79.0 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 149 ug |
| Choline, total | 7.9 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 | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 9.0 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 7.2 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.01 g |
| SFA 14:0 | 0.03 g |
| SFA 16:0 | 1.7 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 1.8 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 1.7 g |
| MUFA 20:1 | 0.02 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.3 g |
| PUFA 18:2 | 2.1 g |
| PUFA 18:3 | 0.23 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
What's the difference between a flour and corn tortilla?
Flour tortillas are made from wheat flour, are softer and more pliable, and have a milder flavor. Corn tortillas are made from nixtamalized corn masa, have a distinct corn taste, and are traditionally smaller and less flexible when cold.
Are flour tortillas gluten-free?
No, traditional flour tortillas are made from wheat flour and contain gluten. Gluten-free versions are made from alternative flours like rice, almond, or cassava.
How do I keep flour tortillas soft and pliable?
Keep them in their original packaging or an airtight bag at room temperature. To reheat, wrap a stack in a damp paper towel and microwave for 20-30 seconds, or warm them briefly in a dry skillet.
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 3.06 kcal/g · 11% calories from protein · 3.5 g fiber · 3.7 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: 5.60 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.