Calories in Flour Tortillas: Full Nutrition Breakdown

Flour tortillas are a soft, pliable flatbread made from wheat flour, water, fat (usually oil or lard), and salt. They are a staple in Tex-Mex cuisine and are commonly used for burritos, quesadillas, and wraps. Flour tortillas provide carbohydrates, some protein, and are often enriched with iron and B vitamins. Here is a full breakdown of flour tortilla nutrition by size.

Calories by serving size:

Flour tortillas are higher in calories and fat than corn tortillas due to the added oil or lard in the dough. However, they offer a softer, more flexible texture that holds up well for larger wraps and burritos. Choosing smaller sizes is an easy way to manage calorie intake.

Frequently Asked Questions (FAQ)

How do flour tortillas compare to corn tortillas?

Flour tortillas are higher in calories, fat, and refined carbohydrates than corn tortillas. A medium flour tortilla has about 140 calories compared to 52 calories in a corn tortilla. Flour tortillas also contain gluten, while corn tortillas are naturally gluten-free. However, flour tortillas provide a softer texture and are better suited for burritos and large wraps.

How many calories are in a large burrito tortilla?

A large 10-inch flour tortilla used for burritos contains approximately 218 calories. Extra-large 12-inch varieties found at some restaurants can have 300 calories or more before any fillings are added. Being aware of the tortilla size is important because it can account for a significant portion of the total meal calories.

Are flour tortillas unhealthy?

Flour tortillas are not inherently unhealthy, but they are a refined grain product that is higher in calories and lower in fiber compared to whole-grain options. The added fat in flour tortillas increases their calorie density compared to corn tortillas. Enjoying them in moderation and choosing smaller sizes is a practical approach to including them in a balanced diet.

Are whole wheat flour tortillas a better choice?

Whole wheat flour tortillas offer more fiber (about 3 to 4 grams per medium tortilla versus 1.4 grams for regular) and additional micronutrients like magnesium and zinc from the whole grain. The calorie count is usually similar to regular flour tortillas, so the main benefit is the added fiber and nutrients. They also have a slightly nuttier flavor and denser texture.

What are some low-carb alternatives to flour tortillas?

Low-carb tortillas made with almond flour, coconut flour, or added fiber can range from 50 to 80 calories with as few as 3 to 6 net carbs per tortilla. Lettuce wraps and collard green wraps are essentially zero-carb alternatives. Egg wraps and cheese-based wraps are also popular in keto and low-carb diets, providing protein while keeping carbohydrate intake minimal.