But what about the tortilla you use to wrap it all together? When it comes to corn tortillas vs. flour tortillas, there are lots of factors to consider: which one has fewer calories? Does one have more carbs than the other? What vitamins and minerals do they provide? We analyzed all this and more to pick a winner in this health food face-off.
Corn vs. Flour Tortillas
We used the National Nutrient Database for Standard Reference from the USDA. These figures reflect four average, small corn tortillas and two average, large flour tortillas.
Calories
Flour: 291 caloriesCorn: 209 calories
Two large flour tortillas pack a whopping 291 calories—practically a full meal on their own. Corn tortillas are a slimmer pick, with 209 calories.
Protein
Flour: 16% of your daily valueCorn: 11% of your daily value
Flour discs edge out corn in this category. Protein aids muscle repair and helps keep you full for longer.
Fat
Flour: 7.4 grams (1.2 grams saturated fat)Corn: 2.7 grams (0.4 grams saturated fat)
Flour tortillas are much higher in saturated fat than corn. You need to watch this number if you’re concerned about your heart health—eating too much of it can raise your bad cholesterol and put you at risk for heart disease.
Carbs
Flour: 16% of your daily valueCorn: 14% of your daily value
This one’s a draw—both corn tortillas and flour tortillas are high in carbs.
Fiber
Flour: 10% of your daily valueCorn: 24% of your daily value
Fiber aids digestion and keeps you feeling full for hours after your meal. A serving of corn tortillas gives you nearly a quarter of what you need in a day.
Sugar
Flour: 2.6 gramsCorn: .8 grams
Burritos have some splurge-worthy ingredients, but sugar shouldn’t be one of them.
Calcium
Flour: 16% of your daily valueCorn: 7.8% of your daily value
White flour is high in bone-building calcium, thanks to all the enrichment.
Iron
Flour: 17% of your daily valueCorn: 6% of your daily value
White flour is also enriched with iron.
Magnesium
Flour: 5% of your daily valueCorn: 17% of your daily value
Corn tortillas are much higher in magnesium than flour tortillas. Magnesium keeps your heart rhythm steady, supports strong bones, and also helps keep blood pressure normal.
Potassium
Flour: 4% of your daily valueCorn: 5% of your daily value
Whichever you choose, potassium counts are about the same. Potassium helps move nutrients into cells and aids in communication between nerves and muscles. Foods high in potassium include sweet potatoes, black beans, and bananas.
Sodium
Flour: 30% of your daily valueCorn: 2% of your daily value
Yikes! Flour tortillas are real sodium bombs. And that’s even before you add all the fillings. It’s important to watch sodium intake for your heart health, and the American Heart Association recommends limiting yourself to 1,500 milligrams a day.
So which is healthier: corn tortillas or flour tortillas?
The winner: Corn tortillas
The bottom line
When it’s time for tacos, authentic corn tortillas are the way to go. They have tons of fiber, and are lower in sugar and saturated fat than the flour variety. Plus, they’re smaller—that’s built-in portion control.
