How healthy is corn tortilla?
Is corn tortilla healthy? Yes, in sensible portions. Corn tortilla scores 38/100 on the HowHealthyIs Score: 100 g provides 218 kcal, 6.3 g fiber and 72 mg magnesium. Corn tortillas are whole grain, gluten-free and smaller in calories than most flour tortillas. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Corn tortilla ranks higher than 38% of them.
Counts in favor (% daily value per 100 kcal)
- Fiber10%
- Magnesium8%
- Protein5%
- Iron3%
- Calcium3%
- Potassium2%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium1%
Raw NRF9.3: 32 minus 2 = 30. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in corn tortilla?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 218 kcal | 57 kcal | |
| Protein | 5.7 g | 1.5 g | 3% |
| Carbohydrates | 45 g | 12 g | 4% |
| Fiber | 6.3 g | 1.6 g | 6% |
| Sugars | 0.9 g | 0.2 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 2.9 g | 0.7 g | 1% |
| Saturated fat | 0.5 g | 0.1 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0.3 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 81 mg | 21 mg | 2% |
| Iron | 1.2 mg | 0.3 mg | 2% |
| Potassium | 186 mg | 48 mg | 1% |
| Magnesium | 72 mg | 19 mg | 4% |
| Sodium | 45 mg | 12 mg | 1% |
Source: USDA FoodData Central, "Tortillas, ready-to-bake or -fry, corn" (FDC 175036). Values rounded.
Why is corn tortilla good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- Tacos and enchiladas
- Gluten-free wraps
What should you watch out for?
- Fried corn tortillas (tostadas, chips) absorb a lot of oil.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.