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Corn tortillas vs flour tortillas

By our estimate, corn tortillas are more filling per calorie than flour tortillas: 2 versus 1 out of 5. Corn tortillas have more fiber: 5.2 g per 100 g, versus 3.5 g for flour tortillas.

Corn or wheat tortillas.

Prepared by
Last updated
Sources
3 primary
Data
USDA FDC 173241 and 175037

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Key differences

  • They provide similar protein per calorie: 2.6 g per 100 kcal for corn tortillas and 2.7 g for flour tortillas.
  • Corn tortillas have fewer calories: 222 kcal per 100 g, versus 306 for flour tortillas, so the same calories come with more grams of food.
  • Corn tortillas have more fiber: 5.2 g per 100 g, versus 3.5 g for flour tortillas.

Comparison per 100 g and per serving

Values per 100 g (3.5 oz) and per typical serving. USDA descriptions: Corn tortilla; Flour tortilla, refrigerated.
NutrientCorn tortillasserving: 30 g (1 oz)Flour tortillasserving: 45 g (1.5 oz)Difference
Calories222 kcal per 100 g (3.5 oz)67 kcal per serving306 kcal per 100 g (3.5 oz)138 kcal per serving+84 kcal per 100 g (3.5 oz)+71 kcal per serving
Protein5.7 g per 100 g (3.5 oz)1.7 g per serving8.2 g per 100 g (3.5 oz)3.7 g per serving+2.5 g per 100 g (3.5 oz)+2 g per serving
Carbohydrates46.6 g per 100 g (3.5 oz)14 g per serving49.4 g per 100 g (3.5 oz)22.2 g per serving+2.8 g per 100 g (3.5 oz)+8.3 g per serving
of which sugars0.9 g per 100 g (3.5 oz)0.3 g per serving3.7 g per 100 g (3.5 oz)1.7 g per serving+2.8 g per 100 g (3.5 oz)+1.4 g per serving
Fiber5.2 g per 100 g (3.5 oz)1.6 g per serving3.5 g per 100 g (3.5 oz)1.6 g per serving−1.7 g per 100 g (3.5 oz)0 g per serving
Fat2.5 g per 100 g (3.5 oz)0.8 g per serving8 g per 100 g (3.5 oz)3.6 g per serving+5.5 g per 100 g (3.5 oz)+2.8 g per serving
of which saturated0.3 g per 100 g (3.5 oz)0.1 g per serving2.9 g per 100 g (3.5 oz)1.3 g per serving+2.6 g per 100 g (3.5 oz)+1.2 g per serving
Water44.1 g per 100 g (3.5 oz)13.2 g per serving32 g per 100 g (3.5 oz)14.4 g per serving−12.1 g per 100 g (3.5 oz)+1.2 g per serving
Protein per 100 kcal2.6 g2.7 g+0.1 g
Estimated satiety (1 to 5)2 / 51 / 5−1

In bold, the value more favorable to satiety when the gap is clear. Difference: Flour tortillas minus Corn tortillas. Source: USDA FDC 173241 and 175037.

Per typical serving

With typical servings, 30 g (1 oz) of corn tortillas have about 67 kcal and 1.7 g of protein, and 45 g (1.5 oz) of flour tortillas about 138 kcal and 3.7 g.

To get 20 g of protein you would need about 351 g of corn tortillas (779 kcal) or about 244 g of flour tortillas (746 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 flour tortillas: 2 versus 1 out of 5.

  • Corn tortillas: Moderate energy density; moderate fiber per calorie.
  • Flour tortillas: Calculation: 1 (base) − 1 (high energy density: 306 kcal/100 g) + 0 (protein: 2.7 g/100 kcal) + 0 (fiber: 1.1 g/100 kcal) + 0 (solid food with 32.0 g of water, under 70) = 0; raised to the minimum of 1.

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

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).

Flour tortillas

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

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.

Flour 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. “High energy density”: a lot of energy in a small volume; when your appetite is very low, a small serving can help you meet your needs.

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

Full food pages

  • Corn tortillas: every nutrient, frequently asked questions, and similar foods.
  • Flour 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: 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: Tortillas, ready-to-bake or -fry, flour, refrigerated (FDC ID 175037).accessed .