Tortilla, corn
Smaller, gluten-free and lower in calories per tortilla than flour versions.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tortilla, corn for gym-goers
Per 100 g, tortilla, corn provides 218 kcal, 5.7 g protein, 44.6 g carbohydrate (6.3 g fiber, 0.9 g sugars) and 2.9 g fat (0.4 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 tortilla (6 inch), about 26 g) comes to roughly 57 kcal and 1.5 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tortilla, corn
Corn tortillas are made from nixtamalized corn masa, ground from maize that has been cooked with lime. They're lower in calories, fat and especially sodium than flour tortillas, with nearly twice the fiber and more magnesium per 100 g. They're also naturally gluten-free and much smaller per piece.
In a gym diet
At roughly 57 kcal for a 6-inch tortilla, corn lets you eat tacos on a cut with very manageable carbs. The fiber adds a little fullness, and they suit lifters who avoid gluten. On a bulk, eat more of them or add rice and beans. Fill them with chicken, fish, lean beef, eggs or beans, since the tortilla itself has little protein.
Preparation and cooking
Heat them on a hot dry pan for 20 to 30 seconds per side, or wrap a stack in a damp towel and microwave it, so they don't crack. Frying them into tostadas or chips adds a lot of oil and calories. Doubling up two tortillas per taco is traditional, and it doubles the numbers.
Buying and storage
The ingredient list should read corn masa, water and lime. Some products blend in wheat flour, so check gluten-free status if it matters to you. Refrigerate after opening and use within a week or two, or freeze.
Things to watch
People with celiac disease should check for wheat blends and possible cross-contamination. Otherwise the fillings are what to watch: cheese, sour cream and fried meats add more calories than the tortillas.
Meal ideas
- Fish tacos with grilled white fish, cabbage slaw, lime and chili yogurt sauce.
- Breakfast tacos with scrambled eggs, black beans, pico de gallo and avocado.
- Chicken tinga tacos on corn tortillas with pickled onions and cilantro.
Nutrient highlights
Good source (10–19% DV per 100 g): Magnesium (17%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.6 g | #14 of 23 |
| Protein per 100 g | 5.7 g | #9 of 23 |
| Fiber per 100 g | 6.3 g | #2 of 23 |
| Lowest calories per 100 g | 218 kcal | #17 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Tortilla, wheat flour
306 kcal · P 8.2 · C 50 · F 8
→Potato, baked, flesh and skin
93 kcal · P 2.5 · C 21.2 · F 0.1
→White bread, enriched
266 kcal · P 7.6 · C 50.6 · F 3.3
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Basmati rice, white (cooked)
121 kcal · P 3.5 · C 25.2 · F 0.4
→Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tortilla, corn?
Tortilla, corn has about 218 kcal per 100 g, or roughly 57 kcal per 1 tortilla (6 inch) (26 g).
How much protein is in tortilla, corn?
About 5.7 g of protein per 100 g and 1.5 g per 1 tortilla (6 inch). That works out to 2.6 g per 100 kcal, so it's not primarily a protein source.
Is tortilla, corn good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are corn tortillas gluten-free?
Pure corn tortillas are, since maize has no gluten. Some brands mix in wheat flour or are made alongside wheat products, so look for a gluten-free label if you have to avoid gluten strictly.
What is nixtamalization?
A traditional process where corn is cooked and soaked in an alkaline solution, usually lime. It improves flavor and dough texture, makes niacin more available and often adds calcium to the finished tortilla.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.