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Flour Tortilla Nutrition Facts: Is Flour Tortilla Good for You?
Flour tortillas supply several key nutrients, as they are high in folate, thiamin, niacin, selenium, and manganese. They are also a good source of protein, iron, and calcium. However, they are relatively high in calories and sodium, with a 100-gram serving providing 32% of the daily value for sodium. Their place in a diet depends on portion size and the other foods served with them.
Per 100 g · Tortillas, ready-to-bake or -fry, flour, shelf stable
What stands out in flour tortilla
- High in B vitamins. A 100-gram serving of flour tortillas is high in several B vitamins, providing 47% of the Daily Value (DV) for folate, 41% for thiamin (B1), and 26% for niacin (B3).
- Source of key minerals. This amount is high in selenium (40% DV) and manganese (22% DV). It is also a good source of iron (18% DV), phosphorus (17% DV), calcium (13% DV), and copper (13% DV).
- Carbohydrate and protein content. Per 100 grams, flour tortillas contain 49.3 grams of carbohydrates and 8 grams of protein. This serving provides 18% of the DV for carbohydrates and 16% for protein.
- High sodium content. Flour tortillas contain 742 mg of sodium per 100 grams, which is 32% of the Daily Value. This is a significant amount to consider.
What to keep in mind
- Be mindful of sodium, as a 100-gram serving contains 742 mg, or 32% of the recommended daily limit.
- Portion size is also a key factor, as this same serving has 297 calories.
Flour Tortilla nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 297 kcal | – |
| Protein | 8 g | 16% |
| Total fat | 7.6 g | 10% |
| Saturated fat | 1.2 g | 6% |
| Monounsaturated fat | 3.8 g | – |
| Polyunsaturated fat | 2.2 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 49.3 g | 18% |
| Dietary fiber | 2.4 g | 9% |
| Total sugars | 2.7 g | – |
| Water | 32.4 g | – |
| Sodium | 742 mg | 32% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 133 mg | 3% |
| Calcium | 163 mg | 13% |
| Iron | 3.3 mg | 18% |
| Magnesium | 21 mg | 5% |
| Phosphorus | 213 mg | 17% |
| Zinc | 0.57 mg | 5% |
| Copper | 0.12 mg | 13% |
| Manganese | 0.52 mg | 22% |
| Selenium | 21.9 mcg | 40% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.86 mg | 6% |
| Vitamin K | 4.2 mcg | 4% |
| Thiamin (B1) | 0.49 mg | 41% |
| Riboflavin (B2) | 0.12 mg | 10% |
| Niacin (B3) | 4.2 mg | 26% |
| Vitamin B6 | 0.03 mg | 2% |
| Folate (DFE) | 188 mcg | 47% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 6.8 mg | 1% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Flour Tortilla by portion
The nutrition data is based on ready-to-bake or -fry, shelf-stable flour tortillas. A single tortilla (49 g) has 146 calories, about 24 grams of carbohydrates, 4 grams of protein, and 4 grams of fat. This portion also contains 1.2 grams of fiber and 1.3 grams of sugars. A full package of these tortillas (484 g) contains 1437 calories, nearly 239 grams of carbohydrates, and about 37 grams of fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 tortilla | 49 g | 146 | 3.9 g | 24.2 g | 1.2 g | 3.7 g |
| 1 package | 484 g | 1437 | 38.7 g | 238.6 g | 11.6 g | 36.8 g |
How flour tortilla compares with other grain foods
Among 18 grain foods analyzed on this site, these shelf-stable flour tortillas rank highest for sodium and total fat content. They are also among the highest in calories, ranking third. However, they rank first for folate and second for calcium. Compared to 100 grams of other grain products like white bread, sourdough bread, or bagels, flour tortillas have more calories (297 kcal vs. 264-272 kcal) and significantly more fat (about 8 g vs. 1-3 g). Their carbohydrate content is similar to white bread, but they contain less dietary fiber than rye bread (2.4 g vs. 5.8 g).
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Flour Tortilla | 297 | 8 g | 49.3 g | 2.4 g | 7.6 g |
| Sourdough Bread | 272 | 10.8 g | 51.9 g | 2.2 g | 2.4 g |
| White Bread | 266 | 8.8 g | 49.4 g | 2.7 g | 3.3 g |
| Bagel | 264 | 10.6 g | 52.4 g | 1.6 g | 1.3 g |
| Rye Bread | 259 | 8.5 g | 48.3 g | 5.8 g | 3.3 g |
Quick answers
How many calories are in a flour tortilla?
One 49-gram flour tortilla has 146 calories. A 100-gram serving, which is about two tortillas, contains 297 calories.
How much protein is in a flour tortilla?
A single flour tortilla (49 g) provides about 4 grams of protein. A 100-gram serving contains 8 grams of protein, which is 16% of the Daily Value.
Are flour tortillas high in carbs or sugar?
One 49-gram tortilla has 24.2 grams of carbohydrates, which includes 1.2 grams of dietary fiber and 1.3 grams of total sugars. They are not high in sugar.
When to talk to a doctor or dietitian
- Flour Tortilla contains wheat, one of the major food allergens in the US. If you have a known or suspected wheat allergy, follow the plan your allergist gave you, and get urgent help for signs of a severe reaction such as throat tightness or trouble breathing.
- With 742 mg of sodium per 100 g, it can add up quickly if you have been told to limit salt, for example for high blood pressure or heart failure.
- If you manage diabetes, a registered dietitian can help you fit portions of it into your meal plan.
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how flour tortilla fits your situation.
Last updated October 21, 2026