Corn Tortilla
Nixtamalised maize flatbread, the everyday bread of Mexico.
Nutrition per 100 g
Standardised to 100 g of corn tortilla for fair comparison. Typical serving: 2 tortillas (52 g) — 110 kcal per 52 g serving.
| Nutrient | Per 100 g | Per serving (52 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 212 kcal | 110 kcal | 100 kcal |
| Protein | 5.4 g | 2.8 g | 2.5 g |
| Carbohydrate | 42.3 g | 22 g | 20 g |
| Fat | 2.7 g | 1.4 g | 1.3 g |
| Fibre | 5.8 g | 3 g | 2.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of corn tortilla, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (52 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin E | 0.2 mg | 0.1 mg | 1% |
| Vitamin K | 3.1 µg | 1.6 µg | 3% |
| Thiamin | 0.28 mg | 0.15 mg | 23% |
| Riboflavin | 0.14 mg | 0.073 mg | 11% |
| Niacin | 2.5 mg | 1.3 mg | 16% |
| Vitamin B6 | 0.21 mg | 0.11 mg | 12% |
| Folate | 70 µg | 36.4 µg | 18% |
| Vitamin B12 | 0.23 µg | 0.12 µg | 10% |
| Minerals | |||
| Calcium | 27 mg | 14 mg | 2% |
| Iron | 1.8 mg | 0.94 mg | 10% |
| Magnesium | 22 mg | 11.4 mg | 5% |
| Phosphorus | 82 mg | 42.6 mg | 7% |
| Potassium | 275 mg | 143 mg | 6% |
| Sodium | 511 mg | 266 mg | 22% |
| Zinc | 0.88 mg | 0.46 mg | 8% |
| Selenium | 11.3 µg | 5.9 µg | 21% |
| Copper | 0.066 mg | 0.034 mg | 7% |
| Manganese | 0.31 mg | 0.16 mg | 13% |
Source: USDA FoodData Central — Corned beef and potatoes in tortilla (Apache)
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat corn tortilla?
- Naturally gluten-free.
- Nixtamalisation raises calcium and frees up niacin.
How to include it
- Warm on a dry pan until pliable.
- Fill with beans, grilled fish or roasted vegetables.
Things to consider
- Smaller than wheat wraps, so portions differ.
- Dry out quickly; reheat before serving.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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- kcal
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- protein
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- fibre
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Ground dried maize used for breads, porridges and coatings worldwide.
- kcal
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