Tortilla Macros: Complete Nutrition Facts & Calories

Tortillas are a meal-prep essential—versatile, portable, and delicious. But the macros vary wildly between flour, corn, and low-carb varieties. A large flour tortilla packs 36g carbs while a corn tortilla has just 12g, and low-carb options can be as few as 3g net carbs.

Understanding tortilla macros helps you make smart choices for tacos, burritos, wraps, and quesadillas. This guide covers every type so you can track accurately.

Tortilla Macros: Quick Reference

Here’s the complete breakdown for common tortilla types:

Tortilla Type	Calories	Protein	Carbs	Fat	Fiber
Flour, large (64g)	218	6g	36g	5g	2g
Flour, medium (45g)	150	4g	25g	4g	1g
Flour, small (30g)	100	3g	17g	2g	1g
Corn (26g)	52	1g	12g	0.5g	1g
Low-carb flour	50-80	5g	10-15g	2g	8-12g
Whole wheat (64g)	200	6g	34g	5g	4g

Key insight: Corn tortillas are the lowest in calories and carbs for traditional options. Low-carb tortillas offer the flour texture with fewer net carbs.

Flour Tortilla Macros

Size	Diameter	Weight	Calories	Carbs
Taco size	6”	30g	100	17g
Soft taco	8”	45g	150	25g
Burrito	10”	64g	218	36g
Extra large	12”	85g	290	48g

Brand matters: Mission, Guerrero, and store brands vary slightly. Always check the label for your specific tortillas.

When to Use Flour Tortillas

• Burritos (large, holds fillings)
• Quesadillas (melts well, good texture)
• Wraps (flexible, doesn’t crack)
• When carbs aren’t a concern

Corn Tortilla Macros

Serving	Calories	Protein	Carbs	Fat
1 tortilla (26g)	52	1g	12g	0.5g
2 tortillas	104	2g	24g	1g
3 tortillas	156	3g	36g	1.5g

Corn tortilla advantages:

• Half the carbs of flour (per tortilla)
• Naturally gluten-free
• Fewer calories
• More traditional for tacos

When to Use Corn Tortillas

• Street-style tacos (double them up)
• When watching carbs (moderately)
• Enchiladas
• Chips (cut and bake/fry)

Low-Carb Tortilla Macros

Brand/Type	Calories	Net Carbs	Fiber	Protein
Mission Carb Balance	70	4g	11g	5g
La Tortilla Factory	50	3g	11g	5g
Ole Xtreme Wellness	50	4g	11g	5g
Siete Almond Flour	100	8g	3g	2g

How they work: Low-carb tortillas use fiber (often wheat fiber or oat fiber) to reduce net carbs while maintaining texture. Net carbs = Total carbs - Fiber.

When to Use Low-Carb Tortillas

• Keto diets
• Low-carb meal prep
• When you want flour texture without the carbs
• Wraps and quesadillas

Understanding Macronutrients

Tortillas are primarily a carbohydrate source. To understand how carbs fit into your overall nutrition, check out what macronutrients are.

Tortilla Comparisons

Flour vs Corn vs Low-Carb

Metric	Large Flour	2 Corn	Low-Carb
Calories	218	104	50-70
Total Carbs	36g	24g	10-15g
Net Carbs	34g	22g	3-5g
Protein	6g	2g	5g
Best for	Burritos	Tacos	Keto

Tortilla vs. Bread

Item	Calories	Carbs	Protein
Large flour tortilla	218	36g	6g
2 slices white bread	158	30g	6g
2 slices whole wheat	162	28g	8g
Hamburger bun	150	27g	5g

Tortillas and bread are roughly equivalent per serving—choose based on what works for your meal.

How Tortillas Fit Different Diets

Keto and Low-Carb

Regular tortillas don’t fit keto well:

• Large flour: 34g net carbs (too high)
• Corn: 11g net carbs each (borderline)

Keto solutions:

• Low-carb tortillas (3-5g net carbs)
• Cheese wraps (zero carbs)
• Lettuce wraps
• Limit corn tortillas to 1-2

Calorie Deficit / Weight Loss

For weight loss, choose lower-calorie options:

• Corn tortillas (52 cal each)
• Small flour tortillas (100 cal)
• Low-carb tortillas (50-70 cal)

Avoid: Large burrito tortillas at 218+ calories

High-Carb / Bulking

Tortillas make hitting carb goals easy:

• Large flour: 36g carbs
• Easy to stack calories with fillings
• Quick meals, portable

Flexible Dieting

Tortillas work perfectly for flexible dieting—just track them. No tortilla is off-limits if it fits your macros.

Meal Ideas with Tortillas

High-Protein Chicken Wrap (450 cal, 45g protein, 40g carbs, 12g fat)

• 1 large flour tortilla: 218 cal
• 5 oz chicken breast: 165 cal
• Lettuce, tomato, salsa: 25 cal
• 1 oz cheese: 50 cal

Keto Breakfast Burrito (350 cal, 25g protein, 5g net carbs, 26g fat)

• 1 low-carb tortilla: 50 cal
• 2 eggs scrambled: 180 cal
• 2 strips bacon: 86 cal
• 1/2 oz cheese: 55 cal

Street-Style Tacos (320 cal, 28g protein, 26g carbs, 12g fat)

• 2 corn tortillas: 104 cal
• 4 oz carne asada: 180 cal
• Onion, cilantro: 15 cal
• Lime, salsa: 20 cal

Vegetarian Quesadilla (380 cal, 18g protein, 38g carbs, 18g fat)

• 1 medium flour tortilla: 150 cal
• 2 oz cheese: 226 cal
• Black beans (1/4 cup): 55 cal
• Vegetables: 20 cal

Low-Cal Fish Tacos (280 cal, 32g protein, 26g carbs, 6g fat)

• 2 corn tortillas: 104 cal
• 4 oz grilled tilapia: 145 cal
• Cabbage slaw: 20 cal
• Lime crema (1 tbsp): 30 cal

Calculate Your Macros

Use our macro calculator to determine your daily targets, then plan your tortilla-based meals accordingly.

Low-Carb Tortilla Buying Guide

Best for Taste

• Mission Carb Balance (closest to regular)
• Siete (grain-free, good texture)

Best for Net Carbs

• La Tortilla Factory (3g net)
• Ole Xtreme Wellness (4g net)

Best for Keto

• Any under 5g net carbs
• Check fiber count (should be 8g+)

Watch Out For

• “Whole wheat” isn’t low-carb
• “Spinach” or “tomato” tortillas have same carbs
• “Light” often just means smaller

Tracking Tortilla Meals

The Burrito Problem

Restaurant burritos use massive tortillas (12”+) plus add calories from:

• Oil on the griddle
• Extra cheese
• Sour cream
• Guacamole

A Chipotle burrito tortilla alone is 320 calories. Track conservatively when eating out.

Quesadilla Math

Quesadillas use more cheese than you think:

• 2 oz cheese minimum = 225 cal
• Tortilla: 150-220 cal
• Total base: 375-445 cal before fillings

Taco Tracking

Track per taco, multiply by how many you actually eat:

• Street taco: ~160 cal each
• Hard shell taco: ~170 cal each
• Soft flour taco: ~200 cal each

Storage Tips

Flour Tortillas

• Pantry: 1 week
• Refrigerator: 3-4 weeks
• Freezer: 6-8 months

Corn Tortillas

• Refrigerator: 2-3 weeks
• Freezer: 6-8 months
• Dry out faster than flour

Low-Carb Tortillas

• Refrigerator: Check package date
• Usually shorter shelf life due to ingredients
• Freeze well

Common Tortilla Questions

Are Flour or Corn Tortillas Healthier?

Neither is dramatically healthier:

• Corn: Fewer calories, gluten-free, more fiber
• Flour: More protein, softer texture, more versatile

Choose based on your macro goals and meal needs.

How Do I Keep Tortillas Soft?

• Warm before using (microwave 20-30 seconds under damp paper towel)
• Store properly sealed
• Don’t refrigerate if eating within a week

Can I Eat Tortillas on a Diet?

Absolutely. Tortillas fit any diet if you track them:

• Keto: Use low-carb varieties
• Weight loss: Choose corn or smaller sizes
• Maintenance: Any type, within your calories

Final Thoughts

Tortillas are versatile carb vessels that fit most diets with proper planning:

• Lowest calories: Corn tortillas (52 cal each)
• Lowest carbs: Low-carb flour (3-5g net)
• Most versatile: Regular flour
• Best taste: Personal preference

Track accurately by weighing or checking package labels. A “tortilla” can be 50 calories or 290 calories depending on type and size—that’s a 240-calorie difference that matters.

Choose the right tortilla for your goals, track your portions, and enjoy tacos, burritos, and wraps without derailing your macros.