Is corn tortilla keto friendly? – Calories, Nutrition and Keto Recipes
Is corn tortilla Keto-Friendly?
No, typically, corn tortillas are not considered keto-friendly. The keto diet is a low-carb high-fat diet, and corn tortillas are relatively high in carbs which makes them non-compliant with a keto diet. It is important that carbs account for 5-10% of your total daily calories when following a ketogenic diet, and one medium-sized corn tortilla can already contain 10% of your daily recommended carbs.
Nutritional Facts About corn tortilla
The nutritional makeup of corn tortillas varies based on size and brand, but generally, they are high in carbs and low in fat. They contain a moderate amount of protein. They also provide several vitamins and minerals including B vitamins, iron, magnesium, and zinc, although these quantities can be small.
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 218 kcal | 61.8 kcal |
| Carbs | 48 g | 13.6 g |
| Sugar | 1.2 g | 0.34 g |
| Protein | 6 g | 1.7 g |
| Fat | 2.7 g | 0.77 g |
| Impact on Ketosis | High | High |
What is the Average Weight?
The average weight of a medium-sized corn tortilla is around 26 grams.
Additional Information About corn tortilla
Despite being high in carbs, corn tortillas do provide some nutritional benefits. They are a good source of dietary fiber which aids in digestion and heart health. They also offer certain vitamins and minerals, including calcium, potassium, and magnesium.
Other Foods To Match With
Corn tortillas are versatile and can be used in a variety of dishes. They are traditionally used in Mexican cuisine for dishes like tacos, enchiladas, and quesadillas. They pair well with a variety of fillings and toppings, including lean meats, vegetables, cheese, and salsa. Though not keto-friendly, they can serve as a healthier option compared to white bread or other refined grains in a balanced diet.
8 Famous Keto-Friendly Dishes To Try
Corn tortillas themselves are not particularly keto-friendly, due to their higher carb content. A single corn tortilla contains around 18-22 grams of carbohydrates, which is almost the entire daily carb limit for a typical ketogenic diet. Thankfully, there are low-carb and keto-friendly alternatives that can be used in place of corn tortillas for many recipes.
1. Keto-Friendly Chicken Enchiladas
This dish uses almond flour tortillas in place of traditional corn tortillas. It includes shredded chicken, cheese, onions, peppers, and a savory keto-friendly enchilada sauce. This dish is a good source of protein and healthy fats, and remains faithful to the flavors of the traditional dish.
2. Low-Carb Quesadillas
Substitute corn tortillas with cheese tortillas for this low-carb Quesadilla. It uses a crispy, melted cheese shell filled with seasoned meats and vegetables. It’s a great way to enjoy the Mexican classic while adhering to the keto diet.
3. Keto Fish Tacos
This recipe swaps out the corn tortilla with a lettuce wrap or a low-carb tortilla. The fish is grilled and served with a tangy, creamy sauce, slaw, and avocados. This dish provides a great source of lean protein and omega-3 fatty acids.
4. Keto Mexican Casserole
Here, layered cauliflower tortillas substitute corn tortilla. It’s as delightful as it’s classic counterpart, filled with ground meat, jalapenos, bell peppers, and loads of cheese.
5.Keto Chicken Tostadas
This dish creatively uses baked cheese rounds in place of corn tortillas. The crispy cheese rounds are topped with chicken, lettuce, tomatoes, and avocado. It satisfies cravings for crunchy tostadas while maintaining a low carb count.
6. Low-Carb Taco Soup
This recipe entirely eliminates the need for tortillas, instead transforming a taco into soup. It combines seasoned ground meat, bell peppers, onions, diced tomatoes, and cheese to give you the taste of a taco, in a warm, comforting soup.
7. Keto Breakfast Burrito
This recipe uses egg as a substitute for the tortilla. Stuffed with avocado, cheese and bacon, it incorporates the high healthy fat and low-carb requirements of a keto diet.
8. Keto Tortilla Chips
The last recipe uses either almond flour or coconut flour to make keto-friendly tortilla chips. They are crunchy and perfect for dipping in salsa, guacamole, or queso.
Are corn tortillas considered keto-friendly?
Typically, corn tortillas are not considered keto-friendly. The ketogenic diet is a very low-carb, high-fat diet, and corn tortillas contain a high amount of carbohydrates. Most corn tortillas contain around 20g of carbohydrates per serving, which is a substantial portion of the typically recommended daily intake of 20-50g for individuals following a keto diet.
What is the nutritional information of corn tortillas?
The nutritional values can vary depending on the size and brand of the corn tortilla. However, generally speaking, a single medium-sized corn tortilla (approximately 24 grams) contains around 52 calories, 1 gram of fat, 11 grams of carbohydrates, 1 gram of fiber, 1 gram of protein, and no sugar.
Can I include corn tortillas in my keto diet in moderation?
Yes, technically, you could include corn tortillas in your keto diet in moderation. However, due to their high carbohydrate content, the portions would have to be very small, and this could be difficult for many people to adhere to. It’s also important to note that consuming corn tortillas, even in small quantities, would leave little room for other carbohydrates throughout the day.
Are there any alternatives to corn tortillas that are more keto-friendly?
Yes, there are several alternatives to corn tortillas that are more keto-friendly. Low-carb tortilla brands provide options with fewer carbs by using ingredients like almond flour, coconut flour, and other low-carb alternatives. Lettuce wraps or cabbage leaves can also be used as a low-carb option instead of a tortilla.
Can I make my own keto-friendly tortillas?
Absolutely. There are several recipes available for keto-friendly tortillas that you can make at home. These recipes typically utilize ingredients like almond flour or coconut flour, which substantially lower the carbohydrate content compared to traditional corn tortillas. Other ingredients might include psyllium husk, flaxseed meal, or chia seeds which can add additional fiber.
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