This means that each corn tortilla made from 100% corn delivers 100% whole grains ( 12). Whole grainsĬorn flour is considered a cereal grain. Nutritionally, they deliver smaller amounts of sodium, carbs, fat, and calories than flour tortillas.Ĭorn tortillas tend to outshine flour tortillas as the healthier option. SummaryĬorn tortillas were traditionally made by the Aztecs and involve an important process known as nixtamalization.

Still, they provide more iron, which your body needs to properly supply your muscles and other tissues with oxygen ( 7, 11). Studies show that many people in the United States don’t get enough dietary fiber ( 9, 10).Ĭorn tortillas are also considered a whole grain and are lower in carbs, calories, and fat than flour tortillas ( 6, 7).įlour tortillas tend to contain more fat because they’re usually made with lard or shortening. Fiber is important for digestion and heart health, while magnesium plays vital roles for your brain, heart, and muscles ( 8). Here’s a nutritional comparison of one large corn tortilla (44 grams) and one medium flour tortilla (45 grams) ( 6, 7):Ĭorn tortillas are a good source of fiber and magnesium. Given their distinct ingredients, corn and flour tortillas have different nutritional profiles. While flour tortillas are usually made with refined wheat flour, more nutritious whole wheat varieties are available ( 5). This yields a softer and sturdier texture ( 1). On the other hand, flour tortillas are typically made from a dough of refined wheat flour, water, shortening or lard, salt, baking soda, and other ingredients to help develop the gluten. Today, manufacturing practices have adapted this process for larger-scale operations involving dry and fresh masa ( 1, 4). It was traditionally used in Mayan and Aztec cultures ( 1, 2). Nixtamalization is an important step that helps enhance the nutritional profile of corn tortillas.

While traditional tortillas are made from 100% corn, mass-produced versions may be made from dehydrated corn flour, or masa harina, with some wheat flour blended into it ( 1, 3). Most corn tortillas in stores have been made via an industrial approach to nixtamalization, which uses a mill ( 1, 3). This is shaped, flattened into thin disks, and baked to create tortillas ( 1). This involves soaking and then cooking corn, also known as maize, in an alkaline solution of calcium hydroxide, or limewater.Ĭorn kernels are then stone-ground to create masa, or corn dough. Traditionally, corn tortillas begin with a process called nixtamalization. There are some differences in the ways the two varieties are made. Corn tortillas were passed down from the Aztecs, whereas flour tortillas were first made after Spaniards introduced wheat to Mexico ( 1, 2). They’re considered a staple in Mexican cuisine. Their popularity in the United States has surged, as has the number of health-focused options. Tortillas are a thin flatbread usually made from either corn or wheat flour.

Fresh tortillas