Corn tortillas vs white bread

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

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.

• 2/5Corn tortillas: Moderate energy density; moderate fiber per calorie.
• 1/5White 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

• White bread vs whole-wheat bread
• Arepas vs corn tortillas
• Corn tortillas vs flour tortillas
• Arepas vs white bread

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