How healthy is flour tortilla?
Is flour tortilla healthy? Yes, in moderate portions. Flour tortilla scores 15/100 on the HowHealthyIs Score: 100 g provides 306 kcal, 3.6 mg iron and 8.2 g protein. Flour tortillas are refined wheat with added fat and salt, and they get calorie-heavy at burrito size. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Flour tortilla ranks higher than 15% of them.
Counts in favor (% daily value per 100 kcal)
- Iron7%
- Protein5%
- Fiber4%
- Calcium4%
- Magnesium2%
- Potassium1%
- Vitamin A0%
- Vitamin C0%
- Vitamin E0%
Counts against
- Saturated fat5%
- Added sugars1%
- Sodium10%
Raw NRF9.3: 22 minus 16 = 6. 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 flour tortilla?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 306 kcal | 150 kcal | |
| Protein | 8.2 g | 4 g | 8% |
| Carbohydrates | 49 g | 24 g | 9% |
| Fiber | 3.5 g | 1.7 g | 6% |
| Sugars | 3.7 g | 1.8 g | |
| Added sugars | 1.5 g | 0.7 g | 1% |
| Fat | 8 g | 3.9 g | 5% |
| Saturated fat | 2.9 g | 1.4 g | 7% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Minerals | |||
| Calcium | 146 mg | 72 mg | 6% |
| Iron | 3.6 mg | 1.8 mg | 10% |
| Potassium | 125 mg | 61 mg | 1% |
| Magnesium | 22 mg | 11 mg | 3% |
| Sodium | 736 mg | 361 mg | 16% |
Source: USDA FoodData Central, "Tortillas, ready-to-bake or -fry, flour, refrigerated" (FDC 175037). Values rounded.
Why is flour 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
- Wraps with plenty of filling
- Quesadillas in moderate portions
What should you watch out for?
- Large burrito tortillas can reach 300 kcal on their own.
What can you eat instead of flour tortilla?
Foods you can use the same way with a higher HowHealthyIs Score.