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Which has less carbs corn or flour tortillas?

Corn tortillas are also considered a whole grain and are lower in carbs, calories, and fat than flour tortillas ( 6 , 7 ). Flour tortillas tend to contain more fat because they're usually made with lard or shortening.

healthline.com - Corn vs. Flour Tortilla: What's the Difference? - Healthline

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This article explores the differences between corn and flour tortillas to help you decide. However, you may wonder whether corn or flour tortillas are the healthier choice. Frequently featured in Mexican dishes, tortillas are a great main ingredient to consider. Tortillas are a thin flatbread usually made from either corn or wheat flour. Their popularity in the United States has surged, as has the number of health-focused options. They’re considered a staple in Mexican cuisine. Corn tortillas were passed down from the Aztecs, whereas flour tortillas were first made after Spaniards introduced wheat to Mexico (1, 2).

There are some differences in the ways the two varieties are made.

Production

Traditionally, corn tortillas begin with a process called nixtamalization. This involves soaking and then cooking corn, also known as maize, in an alkaline solution of calcium hydroxide, or limewater. Corn kernels are then stone-ground to create masa, or corn dough. This is shaped, flattened into thin disks, and baked to create tortillas (1). Most corn tortillas in stores have been made via an industrial approach to nixtamalization, which uses a mill (1, 3). While traditional tortillas are made from 100% corn, mass-produced versions may be made from dehydrated corn flour, or masa harina, with some wheat flour blended into it (1, 3). Nixtamalization is an important step that helps enhance the nutritional profile of corn tortillas. It was traditionally used in Mayan and Aztec cultures (1, 2). Today, manufacturing practices have adapted this process for larger-scale operations involving dry and fresh masa (1, 4 ). On the other hand, flour tortillas are typically made from a dough of refined wheat flour, water, shortening or lard, salt, baking soda, and other ingredients to help develop the gluten. This yields a softer and sturdier texture (1). While flour tortillas are usually made with refined wheat flour, more nutritious whole wheat varieties are available ( 5 ).

Nutritional profiles

Given their distinct ingredients, corn and flour tortillas have different nutritional profiles.

Here’s a nutritional comparison of one large corn tortilla (44 grams) and one medium flour tortilla (45 grams) ( 6 , 7 ): Corn tortilla Flour tortilla Calories 95.9 138 Carbs 19.6 grams 22.2 grams Protein 2.51 grams 3.69 grams Fat 1.25 grams 3.6 grams Fiber 2.77 grams 1.58 grams Calcium 35.6 mg 65.7 mg Iron 0.54 mg 1.63 mg Magnesium 31.7 mg 9.9 mg Sodium 19.8 mg 331 mg Corn tortillas are a good source of fiber and magnesium. Fiber is important for digestion and heart health, while magnesium plays vital roles for your brain, heart, and muscles ( 8 ). Studies show that many people in the United States don’t get enough dietary fiber ( 9 , 10 ). Corn tortillas are also considered a whole grain and are lower in carbs, calories, and fat than flour tortillas ( 6 , 7 ). Flour tortillas tend to contain more fat because they’re usually made with lard or shortening. Still, they provide more iron, which your body needs to properly supply your muscles and other tissues with oxygen ( 7 , 11 ).

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Do flour tortillas have less carbs than bread?

A 12-inch flour tortilla may contain nearly 300 calories with more carbohydrates than three slices of bread. Beyond calories, nutritional value depends on whether the tortillas are made with whole grains and healthy fats.

aicr.org - Which is Healthier, a Tortilla or a Slice of Bread?

A: They are somewhat similar, but how much depends upon the tortilla – and the bread. Like bread, tortillas are made from a grain – either wheat or corn, so some nutrients are similar. But calories differ depending on the tortilla’s size, thickness and fat content. A one-ounce slice of bread typically contains 75 to 100 calories. Corn tortillas, the traditional choice for tacos and enchiladas, generally have 60 to 65 calories in each small six-inch piece. Flour tortillas are slightly higher in calories because they contain added fat to make them softer and easier to roll. Small six-inch flour tortillas usually aren’t much more than 90 calories. However, many flour tortillas used for dishes like fajitas, large burritos and chimichangas are quite a bit larger and may be thicker, too. A 12-inch flour tortilla may contain nearly 300 calories with more carbohydrates than three slices of bread. Beyond calories, nutritional value depends on whether the tortillas are made with whole grains and healthy fats. Instead of flour tortillas made from enriched flour (a refined grain), look for whole grain options (corn or whole wheat). Just as with bread, whole-grain tortillas provide more fiber and a more complete package of nutrients and health-protecting plant compounds. When buying flour tortillas, look for those made with vegetable oils.

Learn more about whole grains in AICR’s Foods that Fight Cancer.

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