Calories in Corn Tortillas: Full Nutrition Breakdown

Corn tortillas are a traditional staple in Mexican and Central American cuisine, made from masa harina (nixtamalized corn flour) and water. They are a good source of whole-grain carbohydrates, fiber, and small amounts of calcium and iron from the nixtamalization process. Here is a full breakdown of corn tortilla nutrition by serving size.

Calories by serving size:

Corn tortillas are naturally lower in calories and fat than flour tortillas. They also provide more fiber and are made with fewer ingredients, typically just corn flour, water, and a small amount of lime (calcium hydroxide used in the nixtamalization process).

Frequently Asked Questions (FAQ)

How do corn tortillas compare to flour tortillas in calories?

Corn tortillas are significantly lower in calories than flour tortillas. A standard corn tortilla has about 52 calories, while a comparable flour tortilla can have 90 to 140 calories or more depending on size. Corn tortillas also have less fat and more fiber, making them the lighter option for tacos and wraps.

Are corn tortillas gluten-free?

Yes, traditional corn tortillas made with only masa harina, water, and lime are naturally gluten-free. Corn does not contain the gluten proteins found in wheat, barley, and rye. However, some store-bought brands may include wheat flour or be produced on shared equipment, so checking the label is important for those with celiac disease.

How many calories are in a taco shell?

A crunchy fried taco shell made from a corn tortilla contains about 60 to 70 calories, higher than a soft corn tortilla because of the oil used in frying. Soft corn tortillas used for street-style tacos are a lighter choice at about 52 calories each. Baking tortillas into crispy shells at home with a light oil spray is a lower-calorie alternative to frying.

Are corn tortillas a healthy choice?

Corn tortillas are a nutritious option when consumed as part of a balanced diet. They are whole grain, low in fat, and provide meaningful amounts of fiber, calcium, and iron. The nixtamalization process used to make masa harina increases the bioavailability of niacin (vitamin B3) and adds calcium from the lime treatment.

Is there a difference between homemade and store-bought corn tortillas?

Homemade corn tortillas are typically made with just masa harina, water, and salt, resulting in a cleaner ingredient list. Store-bought versions often contain preservatives, added fats, and stabilizers to extend shelf life and improve texture. Nutritionally, the calorie and macronutrient content is very similar, but homemade tortillas tend to have a fresher taste and softer texture.