Tortillas, corn
Category: Baked Products Characteristics: Ready To Bake Or Fry
Nutrition Highlights
Serving Size
Calories
62
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 | 51 (81.8%) |
| Fat | 7.3 (11.8%) |
| Protein | 6.5 (10.5%) |
| Total | 62 (100%) |
Serving: 1 oz [28g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 13 (45.9%) |
| Carbohydrate | 13 (44.6%) |
| Protein | 1.6 (5.7%) |
| Fat | 0.8 (2.8%) |
| Ash | 0.3 (0.9%) |
| Total | 28 (100%) |
Serving: 1 oz [28g]
Benefits
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Corn tortillas are a good source of fiber and contain over 4 grams of fiber per tortilla which helps promote digestive health and feeling of fullness
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They are gluten-free and contain no wheat making them a good option for people with celiac disease or gluten sensitivity
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Corn is a good source of antioxidants and corn tortillas contain antioxidants like zeaxanthin and lutein which are good for eye health
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Corn tortillas are low in calories with only around 50-60 calories per tortilla depending on size making them a better choice than high calorie tortilla chips or wraps
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They contain B vitamins like niacin, thiamin and folate which are important for energy production and cell function
Risks
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High in calories if eaten in large quantities. One 6-inch corn tortilla contains about 70 calories
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High in carbohydrates. Tortillas are primarily made from corn flour or masa, which is high in carbs. Consuming too many carbs can lead to weight gain
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May contain preservatives. Ready-to-bake tortillas often contain preservatives like calcium propionate to extend shelf life
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High in sodium. Commercially prepared tortillas tend to be high in sodium as a result of the leavening and preservatives added
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Gluten-free but not necessarily healthy. While corn tortillas are naturally gluten-free, they are not inherently a health food and should be eaten in moderation as part of a balanced diet
Additional Information
Tortillas, ready-to-bake or -fry, corn, are a popular staple in many cuisines, particularly in Mexican and Central American dishes. These thin, round flatbreads are made from corn masa flour and offer both nutritional benefits and potential risks. Let's delve into the primary attribute and secondary attributes of corn tortillas to understand their impact on our health.
Primary Attribute: Corn
Corn tortillas are primarily made from corn masa flour, which is derived from dried corn kernels. Corn is a whole grain that provides a good source of essential nutrients. It is rich in dietary fiber, which aids in digestion, helps regulate blood sugar levels, and promotes satiety, making it beneficial for weight management. Additionally, corn contains several vitamins and minerals, including B vitamins (thiamin, niacin, and folate), vitamin C, and magnesium.
Secondary Attribute 1: Low in Fat and Calories
One of the notable secondary attributes of corn tortillas is their low fat and calorie content. As a result, they can be a suitable choice for individuals aiming to maintain or lose weight. Compared to flour tortillas, corn tortillas generally have fewer calories and less fat, making them a healthier alternative for those watching their calorie intake.
Secondary Attribute 2: Gluten-Free
Another significant secondary attribute of corn tortillas is their gluten-free nature. This makes them an excellent option for individuals with gluten sensitivity, celiac disease, or those who choose to follow a gluten-free diet. Corn tortillas provide a safe and delicious alternative to wheat-based products, allowing individuals to enjoy a variety of dishes without compromising their dietary restrictions.
Secondary Attribute 3: Lower Glycemic Index
Corn tortillas have a lower glycemic index compared to flour tortillas. The glycemic index measures how quickly a food raises blood sugar levels. Foods with a lower glycemic index release glucose more slowly into the bloodstream, providing a steady and sustained energy supply. This attribute can be particularly beneficial for individuals with diabetes or those aiming to manage their blood sugar levels.
Risks:
While corn tortillas offer numerous nutritional benefits, it is essential to consider some potential risks associated with their consumption. One concern is the sodium content. Some store-bought corn tortillas may contain added salt, which can contribute to increased sodium intake if consumed in large quantities. Individuals with high blood pressure or those following a low-sodium diet should be mindful of their sodium intake from tortillas and choose low-sodium options whenever possible.
Additionally, the way tortillas are prepared can impact their nutritional profile. If tortillas are fried or cooked in excessive amounts of oil, they can become high in unhealthy fats and calories. It is advisable to opt for baking or lightly cooking tortillas to minimize the addition of unnecessary fats.
In conclusion, corn tortillas, ready-to-bake or -fry, offer several nutritional benefits. They are a good source of dietary fiber, low in fat and calories, gluten-free, and have a lower glycemic index compared to flour tortillas. However, individuals should be cautious of the sodium content in store-bought options and avoid excessive frying to maintain their healthfulness. Incorporating corn tortillas into a balanced diet can contribute to a nutritious and enjoyable eating experience.