Quick Answer
On average, a 6-inch soft tortilla shell contains around 90-110 calories. The exact calorie count can vary depending on the brand, ingredients, and thickness of the tortilla. Flour tortillas tend to be higher in calories than corn tortillas.
Calories in Different Soft Tortilla Shells
The number of calories in a soft tortilla shell depends on several factors:
Type of Tortilla
| Tortilla Type | Calories (6-inch) |
|---|---|
| Flour tortilla | 100-120 |
| Whole wheat flour tortilla | 90-110 |
| Corn tortilla | 50-70 |
As shown in the table above, flour tortillas tend to contain more calories than corn tortillas. This is because flour contains more calories per gram than corn. Whole wheat flour tortillas are slightly lower in calories than regular white flour tortillas.
Ingredients
The ingredients used to make the tortilla impact the calorie content. Tortillas made with added fats like oil or lard will be higher in calories than those made just with flour and water. Some manufacturers also add sugar, milk, or whey to enrich the flavor and texture of flour tortillas, increasing the calorie count.
Thickness
Thicker, fluffier tortillas contain more calories than thinner, denser tortillas. This is simply because a thicker tortilla contains more flour or corn matter per square inch.
Brand
Calories can vary between brands due to differences in ingredients, cooking methods, and tortilla sizes. Checking the nutrition facts label is the best way to know the calories for a particular brand and type of tortilla.
Calorie Ranges for Common Tortilla Sizes
| Tortilla Size | Average Range of Calories |
|---|---|
| 6-inch (standard size) | 90-120 |
| 8-inch | 120-160 |
| 10-inch | 150-200 |
| 12-inch | 180-240 |
As shown, the bigger the tortilla, the more calories it will contain. This correlation makes sense since a larger tortilla requires more flour or corn to make. Pay attention to tortilla diameters, as a bigger tortilla may pack a lot more calories than a standard 6-inch one.
Factors That Increase Calories in Tortillas
Several factors can boost the calories in a tortilla:
Oil or Lard
Many manufacturers add oil or lard to the dough when making flour tortillas. This improves the texture but also increases the fat and calorie content.
Sugar
Some tortilla recipes call for a small amount of sugar, which adds a touch of sweetness and enhances the flavor. However, this also increases the calorie count.
Milk or Whey
Milk or dried whey are sometimes included in flour tortilla dough for a softer, more pliable texture. But the extra protein and carbs from dairy lead to more calories.
Frying
While most flour tortillas are baked, some are fried, especially for tostadas, chips, or crispy tacos. Frying significantly increases the fat and calorie content.
Fillings and Toppings
What you put inside or top your tortilla with makes a major difference in calories. Meat, cheese, sour cream, guacamole, and other flavorful fillings can pack on the calories.
Ways to Reduce Calories in Tortillas
Here are some tips for lightening up tortillas:
– Choose corn over flour – Corn has fewer calories and carbs than flour. A 6-inch corn tortilla has about 55 calories versus 100 for a flour tortilla.
– Go for whole wheat – Whole wheat flour is less refined and has more fiber than white flour, so whole wheat tortillas are marginally lower in calories.
– Pick smaller sizes – Opt for standard 6-inch tortillas rather than high-calorie 12-inch wraps.
– Avoid extra add-ins – Skip the oil, sugar, milk, and whey for lighter homemade tortillas.
– Go easy on fillings – Use lots of veggies and limit high-fat, high-calorie meats, cheeses, creams, and guacamole.
– Use lower-calorie toppings – Replace sour cream with Greek yogurt, avocado, or mashed beans.
– Try baking instead of frying – Baking eliminates all the excess oil and fat that comes with frying.
– Watch your portions – Stick to 1-2 tortillas per meal, as multiple shells can mean extra calories.
Healthier Filling Ideas for Soft Tortilla Shells
You can make soft tortilla shells healthier by packing them with nutritious fillings. Here are some creative ideas:
– Veggies – Spinach, kale, tomato, onions, peppers, mushrooms, etc.
– Beans – Black, pinto, kidney, garbanzo, cannellini, etc.
– Lean protein – Chicken, turkey, tofu, tuna, salmon, shrimp
– Eggs – Scrambled, hard-boiled, or whites
– Cheese – Limit to 1-2 oz of low-fat varieties like cheddar, feta, cotija
– Guacamole/avocado – Use sparingly due to high calories
– Greek yogurt – Much lower in calories than sour cream
– Salsa – Adds lots of flavor for few calories
– Hot sauce – Spices things up without adding many calories
– Herbs – Cilantro, cumin, chili powder, garlic, oregano, etc.
– Lettuce/cabbage – Use as a wrap instead of tortilla
– Fruit – Bananas, strawberries, mango, pineapple, etc.
Get creative with combinations of colorful veggies, lean protein, fiber-rich beans, heart-healthy fats from avocado or nuts, and nutrient-packed herbs and spices. This balances nutrition and satisfies your taste buds.
Healthiest Tortilla Options
If you’re watching your calorie intake, here are the healthiest tortilla options:
– Mission Whole Wheat Tortillas (70 calories each)
– La Tortilla Factory Whole Wheat Tortillas (80 calories each)
– Food for Life Sprouted Corn Tortillas (60 calories each)
– Ezekiel 4:9 Sprouted Grain Tortillas (80 calories each)
– Ole Xtreme Wellness High Fiber Wraps (50 calories each)
– Tumaro’s Healthy Lifestyle Wraps (60-80 calories each)
– Calorie wise, corn tortillas are lowest at 50-70 calories. But fiber-rich whole wheat can also be a healthy choice at 80-110 calories. Look for varieties without extra oils or sugars.
– For flour tortillas, thinner is better. Aim for soft taco-size flour tortillas around 100 calories. Burrito-size can go up to 300 calories.
– Read labels and choose tortillas made with just simple, recognizable ingredients like whole grains, flour, water, salt. Avoid added sugars and oils.
With the right brand and proper portion size, tortillas can be part of a balanced diet. Just keep an eye on your calorie intake with high-fat fillings and toppings.
Nutritional Profile of Tortillas
Here is the typical nutritional profile for a standard 6-inch flour tortilla:
| Nutrient | Amount |
|---|---|
| Calories | 100-110 |
| Fat | 1-2g |
| Carbs | 18-20g |
| Protein | 3g |
| Fiber | 1-2g |
As you can see, the majority of calories come from carbohydrates. There is also a small amount of protein and fiber.
Compare this to a 6-inch corn tortilla:
| Nutrient | Amount |
|---|---|
| Calories | 55-65 |
| Fat | 1g |
| Carbs | 11-13g |
| Protein | 1-2g |
| Fiber | 1-2g |
The corn tortilla is lower in calories and carbs. But both offer some protein and fiber.
Daily Tortilla Recommendations
Here are some guidelines for fitting tortillas into a healthy daily diet:
– 1-2 tortillas per day is a reasonable amount for most healthy adults.
– If using 6-inch tortillas, this provides around 100-300 calories per day from this food source.
– For a 2000 calorie diet, this accounts for 5-15% of total daily calories, which is considered a moderate amount.
– Pair tortillas with lean fillings like veggies, beans, chicken, shrimp and limit high-fat cheeses and creams.
– Avoid jumbo 12-inch tortillas, which can have 300+ calories each. This may be too large a portion size for one meal.
– Be mindful of total carb intake. Standard tortillas have about 20g carbs each. Moderation is key, especially for those with diabetes.
– Focus on getting fiber from whole grains like whole wheat tortillas, which provide 3-4g per serving.
– Stay hydrated by drinking water with meals containing tortillas to help digestion and metabolism.
– Utilize tortillas to create balanced meals. For example, a breakfast burrito with eggs, salsa, spinach, black beans, and avocado.
– Monitor your weight and adjust intake if needed. Tortillas are just one part of your full dietary pattern.
High Calorie Tortilla-Based Foods to Enjoy Occasionally
While tortillas can be part of a healthy diet, some tortilla-based foods pack a lot of calories and are best enjoyed only occasionally:
– Taco Bell Crunchwrap Supreme® (520 calories)
– Chipotle Burrito Bowl with tortilla on the side (1000+ calories)
– Quesadillas with meat, cheese, and sour cream (500-800+ calories)
– Nachos piled high with toppings like ground beef and cheese (1000+ calories)
– Chimichangas or deep-fried burritos (600-800+ calories)
– Giant burritos with rice, beans, cheese, guac, and salsa (800-1200+ calories)
– Tortilla chips with cheese sauce or guacamole (600-1000+ calories)
– Breakfast tacos with bacon, egg, cheese, and potato (500-800+ calories)
While these foods can be delicious, the large portion sizes and high-fat fillings make them high in calories. Enjoy them only occasionally and balance with healthier choices the rest of the day. Moderation and variety are key for an overall balanced diet.
Conclusion
Soft tortilla shells can range from 50-300+ calories depending on the size and ingredients. On average, a standard 6-inch tortilla contains around 90-110 calories. Corn tortillas are lower in calories than flour. Fillings also impact the calorie count substantially. Enjoy tortillas in moderation along with lean proteins and veggies for balanced nutrition. An occasional high-calorie tortilla treat is fine. Just make sure your overall diet is full of whole foods and your calorie intake balances your activity level for healthy weight management.