Latino, tamale, corn
Category: Restaurant Foods Characteristics: Restaurant
Nutrition Highlights
Serving Size
Calories
309
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 177 (57.4%) |
| Fat | 108 (34.9%) |
| Protein | 23 (7.5%) |
| Total | 309 (100%) |
Serving: 1 piece [166g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 102 (61.3%) |
| Carbohydrate | 44 (26.7%) |
| Fat | 12 (7.2%) |
| Protein | 5.8 (3.5%) |
| Ash | 2.2 (1.3%) |
| Total | 166 (100%) |
Serving: 1 piece [166g]
Benefits
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Tamales are a good source of whole grains from the corn masa. Corn provides fiber, B vitamins and antioxidants
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The filling and wrapping provide protein, depending on the ingredients used. Meat, cheese or beans add protein
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Tamales can be a source of heart-healthy fats depending on how they are prepared. Steaming vs frying impacts the fat content
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Various spices and ingredients like chilies add antioxidants and anti-inflammatory compounds
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Tamales can be a source of important minerals like iron, zinc, magnesium and potassium depending on the ingredients
Risks
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High in calories and fat. Tamales are typically fried or boiled in lard which adds a significant amount of saturated fat
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High in sodium. Tamales can be high in sodium due to seasonings and preservatives added during preparation
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Lacks nutrients. The masa and filling provide calories but may lack nutrients like vitamins, minerals and fiber depending on the filling used
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Potential allergens. Tamales may contain common allergens like corn, dairy or meat depending on the recipe and filling used
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Portion size. Restaurant tamales are often larger portions and higher in calories than homemade tamales. Overeating them can lead to weight gain
Additional Information
Tamale is a traditional Latino dish that consists of a corn-based dough filled with various ingredients such as meat, cheese, vegetables, or even fruits. Corn, being the primary attribute of a tamale, provides several nutritional benefits. However, it is important to consider the overall composition of the tamale, including the fillings and cooking methods, as they can affect its nutritional profile.
Corn, a staple grain in many cultures, offers several health benefits. It is a good source of complex carbohydrates, providing energy for the body. Additionally, corn contains dietary fiber, which aids in digestion, promotes satiety, and helps regulate blood sugar levels. The fiber content in corn also supports a healthy gut microbiome and may reduce the risk of certain gastrointestinal conditions.
Moreover, corn is rich in essential vitamins and minerals. It contains vitamin B6, which is important for brain development and function, as well as vitamin C, an antioxidant that supports immune health. Corn also provides minerals such as magnesium, phosphorus, and manganese, which are involved in various physiological processes including bone health, energy production, and antioxidant defense.
However, when analyzing the nutritional benefits and risks of a tamale, it is crucial to consider the secondary attributes such as fillings and cooking methods. The fillings in a tamale can range from lean meats and vegetables to higher-fat options like cheese or fatty meats. This can significantly impact the overall nutritional profile, particularly in terms of fat content and protein quality.
If the tamale is filled with lean meats or vegetables, it can contribute to a balanced meal by providing additional protein, vitamins, and minerals. On the other hand, fillings high in saturated fats or processed meats may increase the calorie and fat content, potentially leading to weight gain and an increased risk of chronic diseases such as heart disease.
Furthermore, the cooking method used for tamales can affect their nutritional value. Traditional tamales are often wrapped in corn husks and steamed. This cooking method helps retain nutrients and minimizes the need for added fats. However, some modern variations may involve deep-frying or baking, which can increase the calorie and fat content.
To enjoy the nutritional benefits of tamales while minimizing risks, it is advisable to opt for tamales with lean fillings such as chicken or vegetable-based options. Additionally, choosing tamales that are steamed or boiled rather than fried can help reduce the overall fat and calorie content.
In conclusion, tamales, as a Latino dish primarily made with corn, offer several nutritional benefits. Corn provides complex carbohydrates, dietary fiber, and essential vitamins and minerals. However, the overall nutritional profile of a tamale depends on its fillings and cooking methods. Choosing tamales with lean fillings and opting for steamed or boiled versions can help maximize the nutritional benefits while minimizing potential risks associated with higher fat and calorie content.