Whether you’re Mexican, Guatemalan, or Salvadorian, tortillas are surely at the heart of your cultural dishes. But depending on your preferences and the region you (or your family) are from, your go-to type of tortilla could be flour or corn.
Tortillas are a staple food for many of our clients, and they often wonder whether they should eat flour tortillas, corn tortillas, or no tortillas at all to support their health! We’re here to assure you that you can 100% eat tortillas and promote your health.
As far as which is the best type of tortilla, there’s nuance (as always)! One isn’t inherently “bad”, and they can both be enjoyed in an overall well-rounded, health-promoting eating pattern (yes, even if you have diabetes).
Corn tortillas are higher in fiber and lower in total carbs, while flour tortillas are generally higher in certain vitamins and minerals thanks to enrichment.
In this article, learn the differences between flour and corn tortillas when it comes to cultural prevalence, nutrition, and health benefits so you can make an educated decision on which is best for you.
How Are Corn and Flour Tortillas Made?
Corn tortillas dominate Central and Southern Mexico. They’re made from water and masa harina—a flour made from nixtamalized corn.
The nixtamalization process involves steeping corn in a solution of water with slaked lime. This helps soften the kernels. It also increases the corn’s calcium, niacin, and resistant starch content, per a 2023 study in the Journal of Food Chemistry & Nanotechnology.
Flour tortillas are most prevalent in Northern Mexico and the US. They’re made from wheat flour, salt, a fat (usually lard or butter), and water.
Since they’re made from refined wheat flour, some of the vitamins and minerals naturally present are stripped away. However, they’re often enriched with iron, niacin, and other B-vitamins during processing.
Corn vs Flour Tortilla Nutrition Facts
| One Medium Corn Tortilla (26 g) Nutrition Facts, per the USDA | One Medium Flour Tortilla (32 g) Nutrition Facts, per the USDA | |
| Calories | 57 | 104 |
| Carbohydrates | 12 g | 18 g |
| Protein | 1.5 g | 3 g |
| Fat | 1 g | 2.3 g |
| Saturated Fat | 0 g | 1 g |
| Fiber | 1.4 g (5% of the daily value (DV)) | 1 g (4% of the DV) |
| Sodium | 3 mg (0% of the DV) | 153 mg (7% of the DV) |
| Iron | 0.4 mg (2% of the DV) | 1 mg (6% of the DV) |
| Calcium | 46 mg (4% of the DV) | 13 mg (1% of the DV) |
| Niacin | 0.4 mg (3% of the DV) | 1 mg (6% of the DV) |
Keep in mind that the nutrition facts above are for one medium tortilla, but most people eat at least two tortillas in a sitting. So, you’re usually getting at least double the nutrition listed above.
Health Considerations of Corn Tortillas
Benefits
Corn tortillas are higher in fiber than flour tortillas because they’re a whole grain (yes, corn is a grain, not a vegetable!).
In just one medium corn tortilla you get about 5% of your daily fiber needs. So having a meal with 2–3 corn tortillas gets you 10–15% of your daily fiber needs! That’s pretty significant.
Plus, corn tortillas are gluten-free, so if you have Celiac disease or a gluten sensitivity they are a great option.
Corn tortillas are lower in carbs than flour tortillas. This makes them a more blood-sugar-friendly option if you’re trying to balance your blood sugars and prevent blood sugar spikes after meals.
You can certainly make a well-rounded meal that’s blood-sugar-friendly with flour tortillas, too, but it may be easier to do so with corn tortillas.
Plus, corn tortillas naturally have calcium, niacin, and iron from the nixtamalization process.
They’re also low in sodium since salt isn’t usually necessary to prepare them.
Drawbacks
Even though they naturally contain niacin and calcium from the nixtamalization process, corn tortillas may be lower in these nutrients than flour tortillas since flour tortillas are enriched with some vitamins and minerals like iron and B-vitamins.
Health Considerations of Flour Tortillas
Benefits
Flour tortillas are a refined grain, so they aren’t made using the whole grain of wheat. Since parts of the grain are stripped away, they lose a lot of the vitamins and minerals they would otherwise have.
However, manufacturers often add micronutrients like iron and B-vitamins back in so that they end up being higher in these nutrients than corn tortillas.
As you can see in the nutrition facts above, the flour tortilla actually has more iron and niacin than the corn tortilla.
Flour tortillas also have some fiber—about 1 gram per medium tortilla. So eating flour tortillas also contributes fiber to your diet.
Culinarily, flour tortillas have a distinct soft and pliable texture that works better in certain recipes. They’re less likely to fall apart when preparing burritos or quesadillas. You may also just prefer the taste or texture of flour tortillas!
Drawbacks
Flour tortillas are generally higher in sodium than corn tortillas since salt is one of the main ingredients.
Eating too much sodium can raise your blood pressure, so it’s worth being mindful of your total sodium intake, especially if you have high blood pressure, per the CDC.
Flour tortillas are also generally higher in fat than corn tortillas since they’re made with butter or lard. About ¼ of the fat is saturated fat—the type that can raise your cholesterol, per the American Heart Association.
Are Corn Tortillas Healthier Than Flour Tortillas?
Here at Your Latina Nutrition, we do not place foods in a hierarchy—all foods deserve a place in your diet, including corn and flour tortillas.
Corn and flour tortillas each have unique nutritional and cultural benefits to offer!
Corn tortillas are richer in fiber and lower in total carbs and fat than flour tortillas. This can be beneficial for blood sugar management and heart health since fiber helps prevent blood sugar spikes and lower LDL cholesterol, per the CDC.
Corn tortillas are also lower in sodium than flour tortillas, which is better for preventing high blood pressure.
Finally, corn tortillas are a gluten-free option for people who are sensitive to gluten.
That said, flour tortillas are often higher in iron and B-vitamins since they’re enriched with these nutrients. They’re also still a source of fiber, with only about 0.5 grams less per tortilla. They go much better in dishes where the tortilla may fall apart, like burritos.
FAQs
Are there any downsides to eating corn tortillas?
There are no major downsides to eating corn tortillas. That said, it’s best to pair them with lean protein, healthy fats, and veggies for a well-rounded meal.
Which is healthier, a corn or flour tortilla?
The healthier choice depends on your nutritional needs. A corn tortilla has less carbs, fat, and sodium than a flour tortilla. A flour tortilla has more iron and B-vitamins than a corn tortilla.
Final Thoughts
Corn and flour tortillas both deserve a place in your diet for cultural and health promotion!
Nutritionally, corn tortillas tend to be higher in fiber and lower in carbs and fat; while, flour tortillas are often higher in certain vitamins and minerals.
That said, our cultural foods are more than just their nutrition profiles; they’re also sources of connection, love, and comfort. That is a beautiful reason to enjoy whichever type of tortilla allows for more of that connection.
