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Arepas vs corn tortillas

By our estimate, corn tortillas are more filling per calorie than arepas: 2 versus 1 out of 5. Corn tortillas have more fiber: 5.2 g per 100 g, versus 2.6 g for arepas.

Two corn staples.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 168070 and 173241

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Key differences

  • They provide similar protein per calorie: 2.5 g per 100 kcal for arepas and 2.6 g for corn tortillas.
  • Their energy density is similar: 219 kcal per 100 g for arepas and 222 for corn tortillas.
  • Corn tortillas have more fiber: 5.2 g per 100 g, versus 2.6 g for arepas.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Arepa (unleavened cornmeal bread), restaurant; Corn tortilla.
NutrientArepasserving: 90 g (3 oz)Corn tortillasserving: 30 g (1 oz)Difference
Calories219 kcal per 100 g (3.5 oz)197 kcal per serving222 kcal per 100 g (3.5 oz)67 kcal per serving+3 kcal per 100 g (3.5 oz)−131 kcal per serving
Protein5.5 g per 100 g (3.5 oz)4.9 g per serving5.7 g per 100 g (3.5 oz)1.7 g per serving+0.2 g per 100 g (3.5 oz)−3.2 g per serving
Carbohydrates37.1 g per 100 g (3.5 oz)33.4 g per serving46.6 g per 100 g (3.5 oz)14 g per serving+9.5 g per 100 g (3.5 oz)−19.4 g per serving
of which sugars0.9 g per 100 g (3.5 oz)0.8 g per serving0.9 g per 100 g (3.5 oz)0.3 g per serving0 g per 100 g (3.5 oz)−0.5 g per serving
Fiber2.6 g per 100 g (3.5 oz)2.3 g per serving5.2 g per 100 g (3.5 oz)1.6 g per serving+2.6 g per 100 g (3.5 oz)−0.8 g per serving
Fat5.4 g per 100 g (3.5 oz)4.8 g per serving2.5 g per 100 g (3.5 oz)0.8 g per serving−2.9 g per 100 g (3.5 oz)−4.1 g per serving
of which saturated2.9 g per 100 g (3.5 oz)2.6 g per serving0.3 g per 100 g (3.5 oz)0.1 g per serving−2.6 g per 100 g (3.5 oz)−2.5 g per serving
Water50.8 g per 100 g (3.5 oz)45.7 g per serving44.1 g per 100 g (3.5 oz)13.2 g per serving−6.7 g per 100 g (3.5 oz)−32.5 g per serving
Protein per 100 kcal2.5 g2.6 g+0.1 g
Estimated satiety (1 to 5)1 / 52 / 5+1

In bold, the value more favorable to satiety when the gap is clear. Difference: Corn tortillas minus Arepas. Source: USDA FDC 168070 and 173241.

Per typical serving

With typical servings, 90 g (3 oz) of arepas have about 197 kcal and 4.9 g of protein, and 30 g (1 oz) of corn tortillas about 67 kcal and 1.7 g.

To get 20 g of protein you would need about 365 g of arepas (799 kcal) or about 351 g of corn tortillas (779 kcal).

The typical serving is a common amount used for the math, not a recommendation. Ounces are rounded US equivalents; the values come from the database entries cited in the sources.

Which is more filling?

By our estimate, corn tortillas are more filling per calorie than arepas: 2 versus 1 out of 5.

  • Arepas: Calculation: 1 (base) + 0 (moderate energy density: 219 kcal/100 g) + 0 (protein: 2.5 g/100 kcal) + 0 (fiber: 1.2 g/100 kcal) + 0 (solid food with 50.8 g of water, under 70) = 1.
  • Corn tortillas: Moderate energy density; moderate fiber per calorie.

The 1 to 5 score is our own estimate: it starts at 1 point, adds points for low energy density, for protein and fiber per 100 kcal, and for the water in solid foods, and subtracts points for drinks with calories. It is useful for comparing foods with each other; it is not a measurement in people.

When to choose each one

Arepas

On the numbers they do not stand out from corn tortillas in protein, calories, or fiber, so taste, price, or habit can decide.

Corn tortillas

  • If you want to add fiber: 5.2 g per 100 g.
  • If you prefer a lighter typical serving: about 67 kcal in 30 g (1 oz).

On a GLP-1 medication

Arepas. None of our GLP-1 tags apply to this food.

Corn tortillas. “High in fiber”: a good amount of fiber, which helps keep you regular; it is easier to tolerate when you increase it gradually and drink enough water.

These are general guidelines, not medical advice: everyone tolerates foods differently.

Full food pages

  • Arepas: every nutrient, frequently asked questions, and similar foods.
  • Corn tortillas: every nutrient, frequently asked questions, and similar foods.

Other comparisons

See all comparisons

Sources

Sources for the data on this page, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Restaurant, Latino, arepa (unleavened cornmeal bread) (FDC ID 168070).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .