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Corn tortillas vs white bread

By our estimate, corn tortillas are more filling per calorie than white bread: 2 versus 1 out of 5. Corn tortillas have more fiber: 5.2 g per 100 g, versus 2.7 g for white bread.

Two everyday accompaniments to a meal.

Prepared by
Last updated
Sources
4 primary
Data
USDA FDC 173241 and 174924

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Key differences

  • White bread provides more protein per calorie: 3.3 g per 100 kcal, versus 2.6 g for corn tortillas.
  • Corn tortillas have fewer calories: 222 kcal per 100 g, versus 266 for white bread, so the same calories come with more grams of food.
  • Corn tortillas have more fiber: 5.2 g per 100 g, versus 2.7 g for white bread.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Corn tortilla; White bread.
NutrientCorn tortillasserving: 30 g (1 oz)White breadserving: 40 g (1.5 oz)Difference
Calories222 kcal per 100 g (3.5 oz)67 kcal per serving266 kcal per 100 g (3.5 oz)106 kcal per serving+44 kcal per 100 g (3.5 oz)+40 kcal per serving
Protein5.7 g per 100 g (3.5 oz)1.7 g per serving8.9 g per 100 g (3.5 oz)3.5 g per serving+3.1 g per 100 g (3.5 oz)+1.8 g per serving
Carbohydrates46.6 g per 100 g (3.5 oz)14 g per serving49.4 g per 100 g (3.5 oz)19.8 g per serving+2.8 g per 100 g (3.5 oz)+5.8 g per serving
of which sugars0.9 g per 100 g (3.5 oz)0.3 g per serving5.7 g per 100 g (3.5 oz)2.3 g per serving+4.8 g per 100 g (3.5 oz)+2 g per serving
Fiber5.2 g per 100 g (3.5 oz)1.6 g per serving2.7 g per 100 g (3.5 oz)1.1 g per serving−2.5 g per 100 g (3.5 oz)−0.5 g per serving
Fat2.5 g per 100 g (3.5 oz)0.8 g per serving3.3 g per 100 g (3.5 oz)1.3 g per serving+0.8 g per 100 g (3.5 oz)+0.6 g per serving
of which saturated0.3 g per 100 g (3.5 oz)0.1 g per serving0.7 g per 100 g (3.5 oz)0.3 g per serving+0.4 g per 100 g (3.5 oz)+0.2 g per serving
Water44.1 g per 100 g (3.5 oz)13.2 g per serving36.4 g per 100 g (3.5 oz)14.6 g per serving−7.7 g per 100 g (3.5 oz)+1.3 g per serving
Protein per 100 kcal2.6 g3.3 g+0.8 g
Estimated satiety (1 to 5)2 / 51 / 5−1
Holt satiety index (white bread = 100)not measured100—

In bold, the value more favorable to satiety when the gap is clear. Difference: White bread minus Corn tortillas. Source: USDA FDC 173241 and 174924.

Per typical serving

With typical servings, 30 g (1 oz) of corn tortillas have about 67 kcal and 1.7 g of protein, and 40 g (1.5 oz) of white bread about 106 kcal and 3.5 g.

To get 20 g of protein you would need about 351 g of corn tortillas (779 kcal) or about 226 g of white bread (601 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 white bread: 2 versus 1 out of 5.

White bread is the reference food, at 100, of the Holt satiety index (1995); corn tortillas were not measured in that study.

  • Corn tortillas: Moderate energy density; moderate fiber per calorie.
  • White bread: Moderate energy density.

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. Holt satiety index: Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.

When to choose each one

Corn tortillas

  • If you want to eat more grams for the same calories: 222 kcal per 100 g.
  • 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).

White bread

  • If you want more protein per calorie: 3.3 g per 100 kcal.

On a GLP-1 medication

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.

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

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

Full food pages

  • Corn tortillas: every nutrient, frequently asked questions, and similar foods.
  • White bread: 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: Tortillas, ready-to-bake or -fry, corn, without added salt (FDC ID 173241).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tortillas, ready-to-bake or -fry, corn (FDC ID 175036), sugars value.accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Bread, white, commercially prepared (includes soft bread crumbs) (FDC ID 174924).accessed .
  4. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .