Source: USDA FoodData Central · Flour, Ready-To-Bake · Data verified by CaloriesCalc
* % Daily Value based on a 2,000 kcal diet.
| Nutrient | Amount | % Daily Value | Bar |
|---|---|---|---|
| Thiamine (B1) | 0.35mg | 29% | |
| Folate | 76µg | 19% | |
| Niacin (B3) | 3.5mg | 22% | |
| Selenium | 14.1µg | 26% | |
| Manganese | 0.39mg | 17% | |
| Iron | 2.6mg | 14% | |
| Calcium | 74mg | 7% | |
| Sodium | 402mg | 17% | |
| Phosphorus | 82mg | 7% | |
| Magnesium | 16mg | 4% |
| Weight | Calories | Carbs | Protein | Fiber |
|---|
Corn tortilla: ~159 kcal/100g, 3.6g fiber, naturally GF. Whole wheat tortilla: ~215 kcal/100g. Large burrito tortillas (10-inch): 290-350 kcal each.
Corn tortillas (nixtamalised masa) are significantly more nutritious: lower calories (159 vs 218 kcal/100g), more fiber (3.6g vs 2.4g), less fat, naturally gluten-free. Nixtamalisation (treating corn with lime) improves protein bioavailability and releases bound niacin. Traditional Mexican diets use corn tortillas for superior nutrition.
Like most wheat products in many countries, flour tortillas are enriched with thiamine, niacin, folate, and iron. A tortilla provides meaningful B vitamin intake despite being refined grain.
~402mg sodium per 100g — 17% of daily limit. A large tortilla (80g) has ~320mg sodium before filling. Choose lower-sodium varieties or corn tortillas to reduce sodium.
One medium tortilla (98 kcal) contains substantially fewer calories than two slices of white bread (150 kcal). Using one tortilla as a wrap is a practical calorie-reduction strategy. Fill with lean protein and vegetables to optimise nutrition.
Nutrition values from USDA FoodData Central. Not medical advice.