Flour Tortilla: Calories, Nutrition Facts, and Health Benefits (2026)

Flour tortillas contain 149 calories per medium tortilla (49 g), with 4 g of protein and 25 g of carbohydrates. Each tortilla provides 1.5 g of fiber and 3.4 g of fat, making them notable for their soft refined-flour carbohydrates.

This page explores the nutritional profile of flour tortillas, focusing on their calorie content, macronutrients, and health implications. It also discusses their glycemic index and how they compare to other breads and baked goods.

Flour Tortilla Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table provides a detailed breakdown of the components found in a flour tortilla. It includes essential nutrients and their respective values per serving.

Values are for 1 medium tortilla (49 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	149	304	7%
Protein	4.0 g	8.2 g	8%
Carbohydrates	25.0 g	51.0 g	9%
Fiber	1.5 g	3.0 g	5%
Sugar	1.3 g	2.7 g	-
Fat	3.4 g	7.0 g	4%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	61 mg	125 mg	1%
Saturated Fat	0.9 g	1.8 g	4%
Sodium	284 mg	580 mg	12%
Iron	1.76 mg	3.60 mg	10%

About 68% of flour tortilla calories come from carbohydrates, 11% from protein and 21% from fat.

Flour Tortilla by Health Goal

The by-goal ratings section evaluates how flour tortillas align with common dietary objectives. This analysis helps individuals make informed choices based on their nutritional goals.

Goal	Rating	Why
Weight loss	Fair	149 calories per serving, with 1.5 g fiber for fullness
Blood sugar / diabetes	Moderate	Glycemic load of about 12 per serving
Immunity	Fair	Not a notable source of immune nutrients; enriched and whole-grain breads add some B vitamins and iron (64 mcg folate per serving)
Digestion	Fair	1.5 g fiber per serving supports regularity
Heart health	Fair	Refined and a meaningful source of sodium (284 mg per serving); whole-grain versions are better
Muscle gain	Fair	Modest protein (4 g) on its own; pair bread with eggs, beans or meat

Flour Tortilla and Blood Sugar

Glycemic index: 52. Glycemic load: 12 per serving.

Flour Tortilla has a glycemic index of about 52 and a glycemic load of around 12 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Flour Tortilla Compares to Other Breads and Baked Goods

In the comparison table, flour tortillas are assessed alongside other breads and baked goods. This allows for a clearer understanding of their nutritional standing in relation to similar products.

Bread (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Flour Tortilla	304	8.2	3.0	51.0
Corn Tortilla	218	5.7	6.3	44.6
Pita Bread	275	9.1	2.2	55.7
White Bread	266	9.0	2.7	49.0

Flour Tortilla Myths, Checked

Flour tortillas are lower in calories than bread , Misleading. A medium flour tortilla has about 150 calories, similar to two slices of bread.

A wrap is automatically a healthy choice , Misleading. A large flour tortilla can have more refined carbohydrate and sodium than two slices of bread.

How to Track Flour Tortilla

Bread portions are easy to underestimate, a thin slice, a thick-cut slice, a roll or a bagel can differ two or threefold in calories, so log the actual piece rather than a generic "slice." Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log flour tortilla accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every type of bread per slice and roll, best carb sources ranked, and calories in every rice and grain per cup cooked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in a flour tortilla?

A medium flour tortilla (49 g) contains 149 calories. For a larger tortilla, the calorie count will increase proportionally based on the weight.

Is flour tortilla good for weight loss?

Flour tortillas can fit into a weight loss plan if consumed in moderation. Their calorie content is relatively low, but portion control is essential to avoid excess calorie intake.

Can people with diabetes eat flour tortilla?

People with diabetes can eat flour tortillas, but they should monitor portion sizes due to their carbohydrate content. The glycemic index of about 52 indicates a moderate blood sugar impact.

How much fiber is in flour tortilla?

Each flour tortilla contains 1.5 g of fiber, which contributes to digestive health. However, this is relatively low compared to whole grain options.

Is flour tortilla high in sugar?

Flour tortillas have 1.3 g of sugar per medium tortilla, which is not considered high. This moderate sugar content should be balanced with other dietary components.

Are flour tortillas healthier than bread?

Flour tortillas can be healthier than some types of bread, depending on the ingredients used. Whole grain options may offer more fiber and nutrients compared to refined flour tortillas.

Key Takeaways

• Flour tortillas contain 149 calories per medium tortilla.
• Each tortilla has 4 g of protein and 25 g of carbohydrates.
• They provide 1.5 g of fiber and 3.4 g of fat.
• Flour tortillas have a glycemic index of about 52.
• Each tortilla contains 284 mg of sodium.
• They are low in sugar, with only 1.3 g per serving.