Corn tortillas are higher in fiber and lower in carbs and calories than flour tortillas, making them a better choice for weight loss and blood sugar management. However, both can fit into a balanced diet.
Though it’s the overall quality of your diet that matters most when it comes to weight loss, choosing specific foods, such as those higher in fiber and lower in calories, can help you achieve your weight loss goals.
Corn tortillas contain more than twice the fiber found in flour tortillas, making them a better choice for satiety. Fiber helps slow digestion and stimulates the production of satiety hormones. This is why following a high-fiber diet is effective for weight loss.
Research has found that fiber intake can be one of the strongest predictors of body weight, regardless of calorie or macronutrient consumption.
Corn tortillas are also lower in calories, making them a more weight-loss-friendly food.
Corn tortillas are higher in fiber, making them a better option for blood sugar control. Fiber slows digestion, leading to a slower, steadier rise in blood sugar.
They’re also slightly lower in carbs, which is the nutrient that impacts blood sugar the most.
Additionally, corn tortillas are generally smaller than flour tortillas. Eating smaller portions of carb-rich foods is recommended as a way to manage blood sugar.
In addition to choosing higher-fiber carbohydrates and controlling your portion sizes, combining carb-rich foods with a protein source, like chicken, can help manage blood sugar levels. Similar to fiber, protein slows digestion, which helps reduce blood sugar spikes after eating.
If you’re looking to increase your fiber intake, corn tortillas are the better choice. “Since corn tortillas are higher in fiber, they would likely keep you fuller longer and have a more positive impact on gut health if eaten regularly,” Staci Gulbin, MS, MEd, RDN, told Health.
While corn tortillas contain over twice as much fiber as flour tortillas, they aren’t the best source of fiber on their own. To boost the fiber content of corn or flour tortillas, pair them with high-fiber ingredients, like beans and vegetables.
Corn tortillas are naturally gluten-free, making them a safe choice for those with celiac disease or gluten intolerance.
Flour tortillas are made with wheat flour, which contains gluten. This makes flour tortillas unsafe for people following gluten-free diets.
If upping your protein intake is your goal, flour tortillas generally offer slightly more. However, neither corn nor flour tortillas are high in protein.
Whichever you choose, it’s best to add protein-rich fillings, like chicken, beans, tofu, or eggs, to balance out your meal.
Flour tortillas pack much more sodium than corn tortillas, which are typically made with minimal salt.
For example, a 49-gram flour tortilla can pack 364 milligrams of sodium, which is 15% of the recommended 2,300 milligrams daily sodium intake limit. A 49-gram serving of corn tortillas contains just 22 milligrams of sodium.
This makes corn tortillas a better choice for salt-sensitive people and those with conditions like high blood pressure and kidney disease.
Flour and corn tortillas differ significantly in calories, carbohydrates, and other nutrients.
Here’s how a 49-gram serving of corn and flour tortillas compares:
| Flour Tortilla | Corn Tortilla | |
| Calories | 146 | 106.8 |
| Protein | 3.92 grams | 2.8 grams |
| Carbs | 24.2 grams | 21.9 grams |
| Fiber | 1.18 grams | 3 grams |
| Fat | 3.71 grams | 1.4 grams |
| Sodium | 364 grams | 22 grams |
Corn tortillas are lower in calories, fat, carbs, and sodium than flour tortillas. They’re also higher in fiber.
“Corn tortillas are made from 3 simple ingredients: masa harina (ground nixtamalized corn), water, and salt,” Yvonne Montoya-Matthews, MS, CNS, LDN, told Health. “They are naturally smaller and lower in calories and fat compared to flour tortillas,” she said.
In contrast, traditional flour tortillas are typically made with white flour, water, a source of fat like vegetable shortening, lard, or oil, salt, and leavening agents like baking powder.
In addition to being lower in fat and calories, corn tortillas are much higher in fiber, more than twice the amount found in flour tortillas. Fiber plays important roles in gut health and also helps regulate blood sugar and hunger levels.
“As a Mexican-American dietitian whose grandmother owned a traditional Mexican restaurant in Southern California, I can confidently say that both corn and flour tortillas can have a place on your plate,” said Montoya-Matthews.
“It’s about quality, ingredients, and how they fit into your overall eating pattern,” she explained.
“The healthiest tortilla for you is the one that fits your balanced, healthy eating plan best,” Gulbin said. “It’s best to consume any tortilla in moderation and in balance with other nutritious foods, like healthy fats, vegetables, legumes or beans, and protein sources for the most nutrient-dense eating routine.”
While both corn and flour tortillas can be enjoyed in most diets, Montoya-Matthews noted that, from a nutritional standpoint, corn tortillas come out ahead due to their simple ingredients, smaller size, higher fiber and lower sodium content, and naturally gluten-free status. So, overall, corn tortillas are the most nutritious option.
