Flour tortillas are a staple food in many cuisines, especially Mexican and Tex-Mex dishes. With their versatile nature and mild flavor, flour tortillas can be used for everything from taco shells and burritos to wraps and quesadillas. But with the growing focus on healthy eating and counting calories, many people wonder: how many calories are actually in a regular sized flour tortilla?
The Average Flour Tortilla Calories
On average, a single 6-inch flour tortilla contains about:
- 110-130 calories
- 2-3 grams of fat
- 20-25 grams of carbohydrates
- 3-5 grams of protein
- 0-1 grams of fiber
However, the exact calorie count can vary between brands and specific recipes. Factors like the type of flour used, added fats or sugars, and thickness of the tortilla can all impact the calories. For example, a thin, no-fat tortilla may be around 90 calories while a thicker tortilla made with lard or oil could be 140 calories or more.
Calories in Different Types of Flour Tortillas
There are a few main types of flour tortillas, each with slight differences in calories and nutrition:
White Flour Tortillas
White flour tortillas are the most common. They are made from refined white flour and tend to be higher in calories and carbohydrates but lower in fiber and protein. A 6-inch white flour tortilla averages around:
- 110-120 calories
- 22-25g carbs
- 2-3g fat
- 3-4g protein
Whole Wheat Flour Tortillas
Whole wheat flour tortillas are made with whole wheat flour instead of refined white flour. They tend to be higher in protein and fiber but similar in calories to white flour. A 6-inch whole wheat tortilla may contain:
- 100-130 calories
- 20-25g carbs
- 2-5g fiber
- 5-6g protein
Spinach or Herb Tortillas
Some brands offer flour tortillas made with spinach, herbs, or other ingredients blended into the dough. These tend to be a bit lower in calories and carbs but higher in vitamins and minerals. A spinach tortilla may have around:
- 80-100 calories
- 15-22g carbs
- 2-4g protein
Low Carb or High Protein Tortillas
You can also find lower carb/higher protein tortilla options marketed towards low carb, keto, or high protein diets. These are made with added protein from sources like whey. A 6-inch high protein tortilla may have:
- 80-110 calories
- 5-15g net carbs
- 10-15g protein
Calorie Differences Between 6, 8, and 10-Inch Tortillas
In addition to the type of flour, the size of the tortilla also significantly affects its calories and nutrition. Some approximate sizes and average calories are:
| Tortilla Size | Average Calories |
|---|---|
| 6-inch | 110-130 calories |
| 8-inch | 150-180 calories |
| 10-inch | 200-250 calories |
As shown, the bigger the tortilla, the more calories it will contain. This is simply because a larger tortilla requires more flour and other ingredients to make.
Factors That Increase Flour Tortilla Calories
There are a few factors that can increase the calorie count in flour tortillas:
- Added fats: Tortillas made with added fats like oil, lard, or butter will be higher in calories than low-fat versions.
- Enriched flour: Flour that is enriched with added sugars and fats will result in higher calorie tortillas.
- Thickness: Thicker, fluffier tortillas require more flour so they tend to be higher in calories than thin, flat tortillas.
- Size: As shown above, the bigger the tortilla, the more calories it contains.
- Added ingredients: Tortillas with a lot of extra ingredients blended into the dough tend to be higher in calories.
Lower Calorie Flour Tortilla Options
Here are some tips for reducing calories when using flour tortillas:
- Choose smaller 6-inch tortillas rather than large 10-inch wraps.
- Look for low-fat or non-fat tortillas made without added oils.
- Try spinach, herb, or whole wheat tortillas for more fiber and nutrients.
- Warm tortillas before serving to add flavor without extra calories.
- Read nutrition labels and compare brands – calories can vary widely.
- Use lettuce or cabbage leaves as lower calorie taco shells or wraps.
Healthiest Ways to Eat Flour Tortillas
While flour tortillas can fit into a healthy diet, they are still a processed refined carbohydrate. Here are some tips for healthy flour tortilla meals:
- Fill with lean proteins like shrimp, beans, chicken, or fish.
- Load up with veggies like lettuce, tomatoes, peppers, and onions.
- Use Greek yogurt instead of sour cream for a tangy topping.
- Sprinkle on fresh herbs, chili powder, lime, or other seasonings.
- Dip in salsa, guacamole, or hummus instead of heavy sauces.
- Combine with salads or brown rice for a balanced meal.
- Look for ways to increase fiber, protein, and nutrients.
Healthier Alternatives to Flour Tortillas
For an even healthier option, you may want to replace flour tortillas with one of these lower calorie, higher nutrient alternatives:
- Corn tortillas – About half the calories of flour and higher in fiber.
- Lettuce leaves – Use leaves like romaine or cabbage in place of tortillas.
- Collard greens – These large greens make great vegetarian taco “shells.”
- Bell peppers – Red, yellow, or green peppers can be stuffed for a crunchy vessel.
- Zucchini – Thinly sliced “zoodles” can be used in place of tortillas or wraps.
- Portobello mushrooms – Grilled mushroom caps work perfectly as veggie taco shells.
Should You Avoid Flour Tortillas When Dieting?
Flour tortillas can absolutely be part of a healthy weight loss diet. However, moderation is key. Some tips when trying to cut calories or carbs:
- Limit portion size to 1-2 small 6-inch tortillas.
- Reduce frequency of meals with tortillas to 1-2 times per week.
- Load up fillings with low-cal veggies and proteins.
- Opt for lower carb/calorie alternatives like lettuce wraps.
- Balance tortilla meals with lighter options the rest of the week.
With mindful portions and sensible fillings, flour tortillas can still be enjoyed even when watching your weight.
Low Carb Flour Tortilla Substitutes
For those on low carb, keto, or gluten-free diets, flour tortillas may need to be avoided. Some great alternatives include:
- Lettuce or cabbage leaves
- Collard greens or Swiss chard
- Bell peppers or portobello mushroom caps
- Zucchini noodles
- Cheese shells made from grated cheese
- Coconut or almond flour flatbreads or crepes
- Cloud bread made from egg whites and cream cheese
- Cauliflower thins
Gluten-Free Flour Tortilla Options
For those avoiding gluten, look for tortillas made with gluten-free grains like:
- Brown rice flour
- Coconut flour
- Almond flour
- Quinoa flour
- Chickpea flour
- Cassava flour
You can also find many brands of gluten-free tortillas made with a blend of these alternative flours in grocery stores and online.
Should You Make Your Own Flour Tortillas?
While pre-made tortillas are convenient, there can be benefits to making your own at home:
- Control ingredients – Tailor the flour, fat, and flavorings to your preferences.
- Reduce sodium – Many pre-made tortillas are high in added salt.
- Customize sizes – Make 6-inch tortillas for fewer calories.
- Fresher taste – Homemade tortillas will be softer and taste fresher.
- Money saving – With basic ingredients, homemade is cheaper per tortilla.
However, the process does take more time and effort than grabbing a pack from the store. Overall, homemade tortillas can be a healthier option if you have the time to make them.
Conclusion
When watching your calorie intake, flour tortillas can still be enjoyed in moderation as part of an overall healthy diet. Opt for smaller 6-inch tortillas, load up on nutritious fillings, and balance with lighter meals. Be mindful of portion sizes and ingredients. And consider alternatives like lettuce wraps or homemade tortillas to cut calories and carbs without sacrificing the delicious convenience of tortillas.
