Corn Tortillas — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Corn tortillas nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 218 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 46 g | 16.73% |
| Fiber | 7 g | 25% |
| Sugars | 1 g | 2% |
| Glycemic Index | 52 | - |
| Protein | 6 g | 12% |
| Sodium | 29 mg | 1.26% |
| Total Fat | 3 | 3.85% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
7 g
🥔 Good Fiber Content
52
🟢 Low Glycemic Index
Corn tortillas facts & tips
Health benefits
- Rich in fiber if made from whole grains, promoting digestive health and regular bowel movements.
- Gluten-free if made from corn, making them suitable for individuals with celiac disease or gluten intolerance.
- Provides sustained energy from complex carbohydrates, making them a good source of fuel for the body and brain.
- Versatile and nutritious, serving as a base for a variety of healthy fillings like vegetables, lean proteins, and healthy fats.
Health risks
- High carbohydrate content which can cause rapid spikes in blood sugar levels, particularly concerning for diabetics when consumed in large quantities.
- Low nutrient density as corn tortillas made from refined corn flour offer limited vitamins or minerals compared to whole grain options.
- Potential for GMO content in non-organic corn products, which may be a concern for individuals avoiding genetically modified foods.
- Potential for overconsumption due to their versatile use in meals, leading to excessive calorie intake if not mindful of portion sizes and fillings.
How to choose corn tortillas
Corn tortillas should be flexible without any cracking when bent, indicating they are fresh. The surface should be uniform in texture and free from dry spots or tears.
Avoid corn tortillas that are stiff or show signs of drying out, as these will likely crack when folded. Packages that are bloated or have condensation inside should also be avoided, as the tortillas may have begun to spoil.
How to store corn tortillas
Corn tortillas should be stored in their original packaging or an airtight container at room temperature. Proper storage keeps them fresh for up to a week. Refrigeration can extend their shelf life.
Exposure to air can cause corn tortillas to dry out. Avoid leaving them uncovered, and always reseal the packaging tightly. Reheat briefly before serving to restore their pliability.
✅ Extra Tip
How long do they last?
Corn tortillas can last for 1-2 weeks at room temperature when stored in an airtight container. For longer storage, corn tortillas can be frozen for up to 6-8 months. Proper storage helps maintain their flexibility and taste.
What to do with leftovers?
Leftover corn tortillas can be used in a variety of savory and creative dishes. Use them to make tacos, quesadillas, or enchiladas, or cut them into triangles and bake until crispy for homemade tortilla chips. Corn tortillas are also great when used as a base for a tostada, topped with beans, cheese, and your favorite toppings.
Use corn tortillas as a base for a breakfast burrito with eggs, cheese, and bacon, or mix them into a tortilla soup with chicken, vegetables, and spices. If you have a lot of corn tortillas, consider making a batch of tortilla casserole by layering the tortillas with cheese, sauce, and your favorite fillings. Corn tortillas can also be used as a base for fajitas or wraps, filled with grilled meats, vegetables, and salsa. For a quick snack, enjoy corn tortillas with guacamole, salsa, or a dip like hummus or queso.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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