Ever wonder what are the healthiest tortillas to eat? It can be confusing, because there are so many to choose from. Historically, you would choose between flour and corn tortillas. But now you can also choose low-carb, whole wheat, grain-free, and more.
If it feels confusing choosing tortillas from the store, this blog post is for you. We’ll go over the healthiest types of tortillas to eat in any given situation. Then, we’ll do a taste test and nutrition review of some of the most popular tortillas on the market!
Let’s dive in!
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Best all-around choice:
Corn tortillas
For the average person, corn tortillas provide the most nutritional value and authentic flavor. Corn tortillas are a good source of fiber, resistant starch, zinc, and vitamin B3. Plus, depending on how they’re made, corn tortillas may have a good amount of calcium!
While some people may be concerned about the carbs, rest assured the carbs in corn tortillas are healthy carbohydrates!
Best gluten-free tortillas:
Corn tortillas
Yes, corn tortillas are gluten-free. No special formulations or recipes needed! A traditional corn tortilla has the following ingredients: corn (or corn masa harina), water, and lime (calcium hydroxide).
Since corn is naturally gluten-free, corn tortillas are also gluten-free. But in some regions of Mexico, the most traditional tortilla is a blend of wheat flour and corn. You may need to ask or check the ingredients to make sure the only flour used is corn (masa harina).
Best for vegetarians or vegans:
Corn tortillas
Did you know corn tortillas can be a source of calcium? It can be difficult to get enough calcium in a plant-based diet, so every bit counts.
While modern, commercially-prepared tortillas have less calcium than a very traditional corn tortilla, they still have some calcium!
Best tortillas for diabetes:
Tie between corn tortillas and whole wheat tortillas
People with diabetes may believe they need to completely cut out carbohydrates. This is not the case. People with diabetes can safely enjoy carbohydrate foods, with some modifications to portions and timing.
What is important for diabetes management is to choose a tortilla that’s a good source of fiber. This includes classic corn tortillas and whole wheat tortillas.
Taste Test and Review
While it’s good to know what kind of tortillas to look for, you may also want to know which specific brands I recommend.
I conducted a taste test and nutrition review of some of the most popular tortillas on the market. After multiple rounds of evaluation, I’ve determined what tortillas are the healthiest, and which ones are the best.
Methods and Criteria
I selected tortillas from a major grocery store chain. While there are some amazing small tortilla producers, I focused this review on tortillas you can find in your average supermarket. All tortillas were purchased with my own money.
I grouped the tortillas into categories (eg. corn tortillas, flour tortillas, whole wheat tortillas, etc.). I tested all tortillas from each category at the same time.
To test the tortillas, I heated all the tortillas up on a dry comal (no oil) over high heat. I tasted each tortilla alone and as a quesadilla (with chihuahua cheese only). I evaluated each tortilla according to the following criteria:
- Smell
- Taste alone
- Taste with cheese
- Texture
- Color
- Nutrition facts panel
- Ingredients list
- Roll test
What is the roll test?
As a Mexican-American, I was taught an important way to eat tortillas. You roll them into a little log shape and then use the tortilla to scoop up sauce or beans.
I tested each tortilla to see how easily I could roll it, and how tightly it rolled.
Limitations
Due to food allergies, I was unable to taste test a few varieties of gluten-free and grain-free options.
Corn tortillas
As you saw earlier in the post, corn tortillas are the tortillas I recommend most as a registered dietitian. They are technically whole-grain tortillas, even though you might not think of them that way! But which corn tortilla is best? And which one is healthiest?
Reviews:
Mi Rancho Organic Corn Tortillas
Nutrition Facts:
- Serving size: 4 corn tortillas
- Calories: 140
- Fat: 1.5 g
- Carbohydrates: 29 g
- Dietary Fiber: 3 g
- Protein: 3 g
- Calcium: 15% daily value
- Iron: 6% daily value
This was the best-tasting corn tortilla of the group. They had a much stronger corn flavor and smell. They actually tasted good on their own instead of like a blank slate. While it’s still not as good as a fresh homemade tortilla, this was the closest of the ones I tested.
This tortilla was pliable and rolled easily. It didn’t break or crack when heating up.
Most importantly, this tortilla held its own in a quesadilla. When I tasted this tortilla as a quesadilla, I could taste both the corn and the cheese. The pronounced corn flavor really complemented the cheese.
Nutritionally, these tortillas are a good source of fiber with 3 g per serving. They are also the highest in calcium. This is likely due to the nixtamalization process they use.
Nixtamalization introduces calcium into corn, however, the amount of calcium added depends on how long this step takes. The Mi Rancho corn tortilla had significantly more calcium than the other tortillas. This means they likely go through a longer nixtamalization process.
Ultimately this tortilla was the next best thing to eating fresh homemade tortillas, both in terms of nutrition and flavor. I’ll gladly eat this tortilla again.
Guerrero Tortillas de Maiz Blanco:
Nutrition Facts:
- Serving size: 2 corn tortillas
- Calories: 100
- Fat: 1 g
- Carbohydrates: 21 g
- Dietary Fiber: 2 g
- Protein: 2 g
- Calcium: 2% daily value
- Iron: 2% daily value
These were the most budget-friendly option. These tortillas are a classic and you’ve probably eaten them before!
The taste of these was just okay–they taste like typical store-bought corn tortillas. The corn flavor is there, but it’s pretty mild and tastes a bit stale. When I added cheese and made a quesadilla, the flavor was mostly overpowered.
The texture was a bit crumbly and easy to break. I had a hard time rolling them properly.
While the flavor wasn’t my favorite, these tortillas are well-suited for cooking and frying because of their mild flavor.
Nutritionally speaking, these tortillas provide fiber (about 8% of your daily needs) and are relatively low in carbohydrates. While they have calcium and iron, it’s not much.
La Banderita Street Taco Taqueria Style
Nutrition Facts:
- Serving size: 4 corn tortillas
- Calories: 110
- Fat: 1 g
- Carbohydrates: 23 g
- Dietary Fiber: 3 g
- Protein: 2 g
- Calcium: 2% daily value
- Iron: 6% daily value
This tortilla was the middle-ground option. It had a mild corn flavor that was ultimately overpowered by the cheese in a quesadilla.
They were slightly crumbly but not as much as the Guerrero options. This tortilla was perfectly fine, but nothing to write home about.
Nutritionally, this tortilla is a good source of fiber and provides iron.
Healthiest corn tortilla winner:
Mi Rancho Organic Corn Tortillas
This tortilla had a higher fiber content and more vitamins and minerals.
Best corn tortilla winner:
Mi Rancho Organic Corn Tortillas
This tortilla was overall just the tastiest with the best texture!
Flour Tortillas
Reviews
Mission Flour Tortillas Soft Taco
Nutrition Facts:
- Serving size: 1 tortilla
- Calories: 140
- Fat: 3 g
- Carbohydrates: 24 g
- Dietary Fiber: 1 g
- Protein: 4 g
- Calcium: 6% daily value
- Iron: 10% daily value
This tortilla had a soft, spongy texture. It was a little thicker than the other tortillas I tried.
This tortilla was tasty overall. For me it was a little doughy, but that’s a matter of personal preference. This might be your personal favorite!
In terms of nutrition, this tortilla is higher in protein compared to other flour tortillas. It also contains a significant amount of iron. Overall, this is a fairly good flour tortilla.
La Banderita Comalera Traditional Flour Tortilla
Nutrition Facts:
- Serving size: 1 Tortilla
- Calories: 110
- Fat: 3 g
- Carbohydrates: 20 g
- Dietary Fiber: 1 g
- Protein: 3 g
- Calcium: 4% daily value
- Iron: 6% daily value
This tortilla is thinner. It looks and feels more like the flour tortillas you would see in Mexico.
I enjoyed the texture, but I noticed a very mildly bitter aftertaste. It tasted fine with cheese, though.
This tortilla has a good ratio of protein to carbs for a flour tortilla. Other than that it’s pretty comparable to other flour tortillas.
Mission Organics Flour Tortilla Soft Taco
Nutrition Facts:
- Serving size: 1 Tortilla
- Calories: 150
- Fat: 4.5 g
- Carbohydrates: 25 g
- Dietary Fiber: 1 g
- Protein: 3 g
- Calcium: 2% daily value
- Iron: 2% daily value
I thought this flour tortilla tasted the best. It has the texture and thickness I look for in a flour tortilla (not too thick or spongy). It had a very slightly sweet taste at the end, but it’s only noticeable when you eat it plain.
Unfortunately this tortilla had fewer nutrients than the other options!
Best Flour Tortillas Winner
Mission Organics Flour Tortilla Soft Taco
This had the ideal texture for a flour tortilla and a very pleasant taste.
Healthiest Flour Tortillas
Mission Flour Tortillas Soft Taco
This tortilla was more nutrient dense than the other options.
Grain-Free Tortillas
Cassava (aka “yuca”) has been a starchy staple in Latin American food for thousands of years. And for as long as Latinos have had access to it, they’ve been making bread with it. So I’m open to a cassava flour tortilla, even if I don’t like the grain-free diet fad.
Reviews
Sieta Cassava Flour Tortillas
Nutrition Facts:
- Serving size: 2 Tortillas
- Calories: 120
- Fat: 3 g
- Carbohydrates: 24 g
- Dietary Fiber: 4 g
- Protein: 1 g
- Calcium: 2% daily value
- Iron: 4% daily value
I noticed this was thinner and crispier than a corn or flour tortilla. It also tastes distinctly different than a wheat tortilla. It tastes like, well, cassava! Meaning it mostly has a neutral flavor, but a little bit of a tangy aftertaste.
I liked it as a quesadilla, but it tasted like pao de queijo more than a quesadilla. This can be a tasty choice if you don’t walk in expecting a perfect flour tortilla substitute.
La Tortilla Factory Gluten Free Tortillas made with Cassava Flour
Nutrition Facts:
- Serving size: 1 Tortillas
- Calories: 120
- Fat: 4.5 g
- Carbohydrates: 20 g
- Dietary Fiber: 2 g
- Protein: 0 g
- Calcium: 4% daily value
- Iron: 0% daily value
Unfortunately I did not enjoy this tortilla. It had an almost sour taste to it. I liked the texture and size of the tortilla, however.
Nutritionally, this tortilla is low in protein and iron, and relatively lower in fiber than the other cassava entry.
Best Grain-Free Tortillas Winner
It tastes like cassava, but in a pleasant way. This tortilla had more nutrients all around and a bigger serving size. A whole wheat tortilla is a good choice for people who prefer flour tortillas but need a fiber boost. Nutrition Facts: This tortilla was interesting. It had a mild taste at first, but had a bitter aftertaste. To me, this tortilla tasted like I was eating “health food”. It was fine, but not great. Nutritionally speaking, this is a high-fiber tortilla that also provides protein and calcium. This makes it a healthy choice, but you can get similar benefits from other tortillas, too. Nutrition Facts: This tortilla has a pleasant flavor. It’s similar to a regular flour tortilla, but with a slightly nuttier flavor. This tortilla browned nicely when heated up but stayed soft. While the flavor was pleasant, it was mostly overpowered by the cheese in a quesadilla. It was a pleasant enough quesadilla. Overall, I liked it. When it comes to nutrition, this tortilla is lower in carbs and fiber than a typical whole wheat tortilla. But it still has enough of both so it’s not a big deal. Despite the size, it may make sense to have two of these in a meal. El Comal 100% Whole Wheat Flour Tortillas This tortilla was pleasant to eat. It didn’t taste exactly like a white flour tortilla, but it also didn’t have that “health food” aftertaste. Tie – El Comal and La Tortilla Factory There wasn’t a significant nutrition difference between these options. They both provided fiber, protein, calcium, and iron. While there are minor differences, they don’t add up to much in the big picture. These are a popular selection for people following low-carb diets. You may be wondering how a tortilla can be this low in carbs (some even claim to have zero net carbs). This is because they use net carbs. This is the difference between the total carbohydrates and dietary fiber. Some claim that because dietary fiber is not digested, your body doesn’t absorb the calories or carbs from fiber. So a “zero net carb” tortilla can claim it has zero net carbs because they contain such high quantities of fiber. The truth is more complicated than this. There are different types of fiber and some of them are absorbed. So we can’t reliably say all dietary fiber can be subtracted from total carbohydrates. The American Diabetes Association recommends counting total carbs instead of net carbs. But I understand if you’re curious about low-carb tortillas. So I sampled some for you! Nutrition Facts: These tortillas were spongy and pale. Even after heating them up, they kind of tasted like cardboard. When I added cheese to make a quesadilla I couldn’t taste the tortilla at all. It tasted like I was just eating cheese. If you only care about the carbs not about the flavor, I can see why you would choose these. But ultimately, I couldn’t finish my sample. As I explained above, the makers can claim these tortillas are “zero net carb” because they add so much fiber. If that’s your only priority, these can work. But I advise my clients to think total carbs instead of net carbs. In which case I don’t see a big benefit to these tortillas. Nutrition Facts: These tortillas were a little larger than the Guerrero ones, and they had a little bit of flavor! I could taste that they had some added fat. This is a good thing, it allows for flavor and browning when cooking! This tortilla crisped up when heating and tasted fine with cheese. It was nothing special, but it was fine. In terms of nutrition, this tortilla was virtually identical to the Guerrero low-carb tortilla. Although it is a little larger, so it may feel like you’re getting more “value”. La Banderita Carb Counter Street Taco It barely won because it had a noticeable flavor. Tie – La Banderita and Guerrero The nutrient content between these two options is very similar. While I don’t use net carbs with my clients, if you do, you get the same result with either choice. Wow, that was a lot of tortilla testing! But a clear winner emerged (at least in my opinion). For most people, corn is the healthiest tortilla. They’re naturally gluten-free and a good source of fiber, vitamins, and minerals. But even within corn tortillas, there can be differences. My personal favorite was the Mi Rancho Organic Corn Tortilla due to its strong corn flavor and high nutrient density. However, it’s important to remember that any tortilla can be part of a healthy diet. Whether you like flour, corn, or something else! Curious how your favorite Latin American foods can fit into a balanced meal? Start your journey with my free 2-day Mexican meal plan. Sign up below to get your copy!
Healthiest Grain-Free Tortillas
Whole wheat tortillas:
Reviews
La Tortilla Factory Simply Better Tortillas Whole Wheat
El Comal 100% Whole Wheat Flour Tortillas
Best Whole Wheat Tortillas Winner
Healthiest Whole Wheat Tortillas
Low-carb/”keto” tortillas
Reviews
Guerrero Zero Net Carbs
La Banderita Carb Counter Street Taco
Best Low-Carb Tortillas Winner
Healthiest Low-Carb Tortillas
Closing Thoughts