Are Soft Tortillas Healthy? The Definitive Guide to Making a Smarter Choice

December 25, 2025 •

3 min read

According to the Tortilla Industry Association, tortilla sales grew approximately 5 percent to $41.21 billion in 2020, outpacing traditional bread sales and cementing their place as a modern dietary staple. However, this growing popularity raises a crucial question for many health-conscious consumers: are soft tortillas a nutritious choice or a hidden source of empty calories?

Quick Summary

The healthiness of soft tortillas depends on their type, ingredients, and preparation. Corn tortillas are generally more nutritious, offering whole grains and fiber, while white flour tortillas are often made with refined flour and less healthy additives. Whole wheat options bridge the gap, providing more fiber than their white flour counterparts.

Key Points

Corn over White Flour: Corn tortillas are generally healthier than white flour tortillas due to higher fiber content, lower calories, and whole-grain benefits.
Whole Wheat is a Better Flour Option: If you prefer flour tortillas, choosing whole wheat versions provides more fiber and nutrients than refined white flour.
Read the Ingredients: Many store-bought tortillas contain unhealthy additives like hydrogenated oils and excessive sodium. Look for brands with simple, clean ingredients.
Control Your Portions: Opting for smaller tortilla sizes is a simple and effective way to reduce overall calorie, carb, and sodium intake.
The Filling Matters Most: The healthiest tortilla-based meal includes lean proteins, healthy fats, and plenty of vegetables, regardless of the tortilla choice.
Homemade is Healthiest: Making your own tortillas gives you full control over ingredients and allows you to avoid preservatives and unhealthy fats.

Are soft tortillas healthy? The answer is not a simple yes or no. The nutritional value of a soft tortilla is heavily dependent on its core ingredients—primarily, whether it is made from corn or flour, and if that flour is whole grain or refined. By understanding these key differences, you can make informed decisions that support your dietary goals without sacrificing the enjoyment of your favorite meals.

Corn Tortillas vs. Flour Tortillas: A Nutritional Showdown

Corn and flour tortillas are the two most common types, each with a distinct nutritional profile. Traditionally, corn tortillas are often considered the healthier option.

Why Corn Tortillas Win

Corn tortillas, made from whole grain corn, are a good source of fiber, aiding digestion and blood sugar management. They are typically lower in calories and fat compared to white flour tortillas, which often contain added fats. For those with gluten sensitivities, 100% corn tortillas are naturally gluten-free. The traditional preparation process, nixtamalization, also increases the availability of nutrients like calcium, niacin, and magnesium.

The Case for Flour Tortillas

Flour tortillas, while often less nutritious than corn, are commonly fortified with vitamins and minerals. They are also known for their pliable texture, suitable for various fillings.

Navigating Store-Bought Brands

Store-bought tortillas, especially white flour types, can contain additives. Examining the nutrition label helps identify less healthy ingredients like hydrogenated oils, bleached flour, and excessive sodium. Hydrogenated oils are trans fats linked to heart disease risk, bleached flour lacks nutrients, and high sodium content can be present, particularly in larger sizes.

How to Make Tortillas Healthier

To enjoy soft tortillas healthily, consider these strategies:

Choose Whole Wheat: Opting for whole wheat tortillas boosts fiber intake, promoting fullness and aiding digestion.
Go for Smaller Portions: Selecting a smaller tortilla reduces calories, carbs, and sodium.
Build a Nutrient-Dense Meal: Focus on filling your tortillas with lean protein, healthy fats like avocado, and plenty of vegetables for a balanced meal.
Make Your Own: Preparing tortillas at home offers control over ingredients, allowing the use of whole-grain flour, healthy fats, and minimal sodium.


Feature	White Flour Tortilla	Whole Wheat Tortilla	Corn Tortilla
Grain Type	Refined grain	Whole grain	Whole grain (made from nixtamalized corn)
Fiber Content	Low (approx. 1g)	High (significantly more than white flour)	High (approx. 3g per serving)
Calories (per serving)	Higher	Moderate	Lower
Fat Content	Higher (often includes lard or shortening)	Moderate (varies by brand)	Lower (typically fat-free)
Sodium	Can be very high in some brands	Can be high in some brands	Typically lower
Gluten	Contains gluten	Contains gluten	Gluten-free
Key Micronutrients	Often fortified with iron and B-vitamins	Contains more natural vitamins and minerals	Naturally contains calcium, niacin, and magnesium

Conclusion: How to Decide for Your Health

Soft tortillas can fit into a healthy diet, depending on the type, preparation, and brand. Corn and whole wheat tortillas are generally more nutritious than refined white flour varieties due to their fiber and whole-grain content. However, portion size and filling ingredients are equally important. Choosing smaller, whole-grain tortillas and adding lean protein and vegetables contributes to a healthier meal. Making tortillas at home provides the most control over ingredients and avoids unwanted additives. The healthiness of your tortilla-based meal ultimately depends on conscious choices from ingredient selection to meal preparation.

Rise & Puff offers insights into the benefits of swapping bread for their flour tortillas.

Frequently Asked Questions

White flour tortillas are not necessarily unhealthy in moderation, but they are typically made with refined flour, contain less fiber, and often have unhealthy oils and high sodium added by manufacturers for preservation and texture.

Corn tortillas are generally considered healthier than flour tortillas. They are lower in fat and calories, higher in fiber, and are a whole-grain, gluten-free option.

Yes, whole wheat tortillas have significantly more fiber than those made with refined white flour. Fiber aids digestion and helps you feel fuller longer.

Yes, tortillas can be part of a healthy diet. Focus on portion control by choosing smaller tortillas and filling them with nutritious ingredients like lean protein and vegetables.

Check for a short and simple ingredient list. Avoid brands that list hydrogenated oils, excessive sodium, or many unfamiliar preservatives and stabilizers.

Low-carb tortillas can be a good option for those managing blood sugar, but their healthiness depends on the ingredients. Some use alternative flours like almond or coconut, while others may contain many added gums or preservatives.

Yes, making your own tortillas is one of the healthiest options as it gives you complete control over ingredients, allowing you to use high-quality, whole-grain flours, healthy fats, and minimal sodium.