Calories in Corn Tortillas: Nutrition Facts & Serving Sizes
Per 1 piece (57g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One corn tortilla piece (57g) contains 157.3 calories with 4.4g of protein, 33.1g of carbs, and 0.8g of fat. Per 100g, corn tortillas provide 276 calories with 7.8g of protein, 58.1g of carbs, and just 1.4g of fat. Calcium is high at 174mg per 100g (about 17% daily value) due to the nixtamalization process used in corn tortilla production. Iron provides 2.9mg per 100g (about 16% daily value). Fiber is 3.4g per 100g. Sodium is 663mg per 100g. Corn tortillas are a lower-fat, lower-calorie alternative to flour tortillas and are a staple in Mexican and Latin cuisine. They are naturally gluten-free when made from pure corn masa.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (57g) | 157.3 | 4.4g | 33.1g | 0.8g | 1.9g |
| 100g | 276 | 7.8g | 58.1g | 1.4g | 3.4g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 276 | 14% |
| Protein | 7.8g | 16% |
| Total Fat | 1.4g | 2% |
| Saturated Fat | 0.3g | 2% |
| Total Carbohydrates | 58.1g | 21% |
| Dietary Fiber | 3.4g | 12% |
| Sugars | 3g | 6% |
| Sodium | 663mg | 29% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.3g | 0% |
| Calcium | 174mg | 13% |
| Iron | 2.9mg | 16% |
| Potassium | 132mg | 3% |
| Vitamin B6 | 0.1mg | 6% |
| Magnesium | 32mg | 8% |
| Phosphorus | 339mg | 27% |
| Zinc | 0.7mg | 6% |
| Selenium | 8.8mcg | 16% |
| Thiamin (B1) | 0.4mg | 33% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 3.9mg | 24% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Corn Tortillas
Corn tortillas are one of the most balanced grain options for fitness nutrition. The fat content at 1.4g per 100g is significantly lower than flour tortillas (which typically have 5-7g fat per 100g), making corn tortillas better for those watching fat intake.
The calcium content at 174mg per 100g is unusually high for a grain product. This comes from the nixtamalization process, where corn is soaked in an alkaline solution (usually limewater), which increases the bioavailable calcium content. This traditional process also makes the niacin in corn more digestible.
Iron at 2.9mg per 100g covers about 16% of the daily value, supporting oxygen transport and athletic performance. Thiamin at 0.4mg per 100g and niacin at 3.9mg per 100g support energy metabolism.
The 3.4g of fiber per 100g helps with digestive health and satiety. For anyone tracking macros, corn tortillas are a clean carb source: low fat, moderate protein, and significant micronutrients. Two small corn tortillas (about 114g total) provide 314 calories and 9g of protein, making them a practical base for tacos or wraps.
Dietary Considerations
Corn tortillas are naturally gluten-free when made from 100% corn masa. They are vegan. Not keto-friendly at 58.1g carbs per 100g. For weight loss, they are a reasonable carb choice at 276 cal/100g with lower fat than flour tortillas. The sodium is moderate at 663mg per 100g. People with corn allergies should avoid them.
Daily Intake (100g)
100g of corn tortilla provides 14% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in a corn tortilla?
One corn tortilla piece (57g) contains about 157 calories. Per 100g, corn tortillas have 276 calories. Smaller street taco-sized tortillas are typically 20-30g with 55-83 calories each.
Are corn tortillas healthier than flour tortillas?
Corn tortillas are generally lower in fat and calories than flour tortillas. Corn tortillas have 1.4g of fat and 276 cal per 100g, while flour tortillas typically have 5-7g fat and around 300-320 cal per 100g. Corn tortillas are also higher in fiber and naturally gluten-free.
Are corn tortillas gluten-free?
Yes, corn tortillas made from 100% corn masa are naturally gluten-free. However, some commercial brands may be processed in facilities with wheat, risking cross-contamination. Check the label if you have celiac disease or severe gluten sensitivity.
How much protein is in a corn tortilla?
One corn tortilla (57g) has about 4.4g of protein. Per 100g, corn tortillas contain 7.8g of protein. This is decent for a grain product and contributes to daily protein intake when eating multiple tortillas.
How many carbs are in a corn tortilla?
One corn tortilla (57g) has 33.1g of carbs with 1.9g of fiber. Per 100g, corn tortillas contain 58.1g of carbs with 3.4g of fiber. They are a moderate-to-high carb food.
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