Nutritional Corn Tortillas: Healthy, Gluten-Free, and Versatile
Tortillas (RTB or Fried Corn)
Tortillas made from corn, either ready-to-bake (RTB) or fried, are a staple in many cuisines and a versatile ingredient in various dishes. Known for their hearty texture and slightly nutty flavor, these tortillas offer a nutritious and satisfying addition to meals. Below is a comprehensive breakdown of their nutritional content, providing insight into their benefits and key nutrients.
Nutritional Information (Per Serving)
| Nutrient | Amount |
|---|---|
| Energy | 218.0 kcal |
| Protein | 5.7 g |
| Total Fat | 2.85 g |
| Saturated Fat | 0.453 g |
| Carbohydrates | 44.64 g |
| Dietary Fiber | 6.3 g |
| Sugars | 0.88 g |
| Calcium | 81.0 mg |
| Iron | 1.23 mg |
| Magnesium | 72.0 mg |
| Phosphorus | 314.0 mg |
| Potassium | 186.0 mg |
| Sodium | 45.0 mg |
| Zinc | 1.31 mg |
| Copper | 0.154 mcg |
| Manganese | 0.326 mg |
| Selenium | 6.1 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.094 mg |
| Riboflavin (B2) | 0.065 mg |
| Niacin (B3) | 1.498 mg |
| Vitamin B6 | 0.219 mg |
| Folate | 5.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.28 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Tortillas made from corn typically contain no gluten, making them a suitable choice for those following a gluten-free diet. However, if fried, they may contain traces of additional oils or preservatives, depending on the preparation process. Always check product labels for specific allergens.
Dietary Preferences:
These tortillas are a great option for:
- Gluten-free diets
- Vegetarian and vegan diets, depending on the preparation
- Low-sodium diets (with only 45 mg of sodium per serving)
- Those looking to increase their fiber intake, as they provide a significant 6.3 grams per serving
Advice:
When incorporating tortillas into your meals, they pair wonderfully with a variety of fillings. Consider adding lean proteins such as grilled chicken or beans, fresh vegetables, and light dressings to create a well-rounded, nutritious dish. The high fiber content in these tortillas contributes to digestive health and keeps you feeling full longer.
For those aiming to make a more health-conscious choice, opt for the ready-to-bake variety, as the frying process can increase the overall fat content. You can also consider using these tortillas as a base for wraps, tacos, or even as a side to soups and salads.
Conclusion:
Corn tortillas, whether RTB or fried, provide a balance of essential nutrients such as fiber, protein, and important minerals like calcium and magnesium. They are an excellent addition to your diet for both flavor and nutrition, suitable for a variety of dietary needs and preferences. Keep them on hand for easy-to-prepare meals that satisfy and nourish.
