Are Tamales a Lot of Carbs? A Complete Nutritional Breakdown

December 28, 2025 •

3 min read

A single medium-sized corn tamal can contain anywhere from 20 to over 40 grams of carbohydrates, primarily from its masa dough. Understanding the answer to, “Are tamales a lot of carbs?”, is crucial for those managing their diet or simply curious about the nutritional profile of this traditional dish.

Quick Summary

Tamales contain a significant amount of carbohydrates due to the corn-based masa dough, with the total count varying by size and filling. The carbs are balanced by fiber and protein, but portion control is essential. Lower-carb alternatives are also available for those on restricted diets.

Key Points

Masa is the Main Carb Source: The corn dough used to make tamales is the primary reason for their significant carbohydrate content.
Carb Count Varies Widely: The number of carbohydrates in a tamale depends on its size and filling, ranging from approximately 20g to over 40g.
Fiber and Resistant Starch are Present: Thanks to the nixtamalization process, tamales contain resistant starch and fiber, which aid in blood sugar management.
Low-Carb Alternatives Exist: It is possible to make low-carb tamales using alternative flours like almond or coconut flour instead of masa harina.
Portion Control is Key: For those monitoring carb intake, mindful portion sizes are the most effective strategy for including tamales in a balanced diet.
Fillings Affect Nutritional Profile: Lean protein or vegetable fillings increase the nutritional value while minimizing the carb impact, compared to higher-fat or plain masa varieties.
Context is Everything: Tamales can be part of a healthy diet in moderation, especially when paired with low-carb options, rather than viewed as simply a 'high-carb' food.

The Nutritional Foundation: Masa

The primary source of carbohydrates in tamales comes from the masa dough, which is made from masa harina, a treated corn flour. Corn is a starchy grain, and the nixtamalization process used to make masa increases its nutritional benefits, including making niacin more bioavailable and enhancing the amount of resistant starch present. Resistant starch is a type of carbohydrate that isn't fully digested in the small intestine, acting more like fiber and helping to manage blood sugar levels. Despite this, masa still contributes a significant amount of total carbohydrates to the dish, making tamales a carb-heavy food by default.

How Different Fillings Impact the Carb Count

The filling inside a tamale plays a secondary role in its total carbohydrate load but can greatly influence the protein, fat, and micronutrient content. Tamales come in many varieties, and their nutritional stats reflect that diversity. For instance, a chicken or pork tamale will have a different macronutrient balance than a vegetarian or cheese-filled one. Lean meat fillings can increase protein without adding many extra carbs, making the overall meal more satiating. In contrast, certain vegetarian fillings with added sauces or other ingredients could have a different impact. The use of ingredients like lard in traditional masa recipes also adds fat and calories, though not carbohydrates.

Are Tamales a Lot of Carbs?: Breaking Down the Numbers

To fully answer, "Are tamales a lot of carbs?", it's helpful to look at specific examples. The carbohydrate content is not uniform and depends on several factors, including size, filling, and preparation. A plain, meatless tamale will have a different profile than a large, filled variety. For example, a pork tamale might have around 22 grams of total carbs, while a corn tamal could have as much as 44 grams, and a cheese tamal around 32 grams. Dietary fiber, which is subtracted to find net carbs, is also present, helping to slow digestion.

Comparison Table: Tamales vs. Other Popular Mexican Dishes


Dish	Main Carb Source	Approx. Total Carbs (per serving)	Primary Nutritional Benefit
Tamale (Pork)	Masa (Corn Dough)	22g	Protein, fiber, B vitamins
Burrito (Beef & Bean)	Flour Tortilla, Beans	40-60g+ (highly variable)	Protein, iron, fiber
Enchilada (Chicken)	Corn Tortilla	30-40g+	Protein, calcium
Taco (Hard Shell)	Corn Taco Shell	10-15g (per taco)	Lower carb per unit

Note: These are approximations and will vary based on size, ingredients, and preparation method.

Strategies for Enjoying Tamales on a Low-Carb Diet

For those on a keto or low-carb diet, traditional tamales can pose a challenge. However, several strategies can help you enjoy them in moderation or find alternatives:

Portion Control: Simply eating a smaller portion can significantly reduce the total carb intake. Pairing one tamale with a large, low-carb salad can make for a more balanced meal.
Modify the Masa: The most direct way to reduce carbs is to alter the masa. Several recipes replace masa harina with low-carb flours, such as almond flour or coconut flour. Some creative variations even use mashed cauliflower as a base for the dough.
Choose the Right Filling: Opt for protein-rich fillings like shredded chicken, beef, or pork and load up on non-starchy vegetables like poblanos and onions. This increases satiety and nutrients while minimizing carbs.
Skip the Toppings: Condiments like crema and some sauces can add extra carbs and fat. Choose lower-carb toppings like fresh salsa, avocado, or cilantro instead.
Steaming Over Frying: While steaming doesn't affect the carb count, it avoids adding extra fat and calories, making the overall dish healthier.

The Verdict: Context is Everything

Ultimately, whether tamales are "a lot of carbs" is relative to your dietary goals. For someone following a ketogenic diet, the carb count in a traditional tamale will likely be too high. For someone on a standard diet, a single tamale can be part of a balanced meal, especially when paired with other nutrient-dense foods. Their nutritional value extends beyond just carbohydrates; they provide fiber, B vitamins, and minerals, especially when filled with lean protein or vegetables. The nixtamalization process also adds resistant starch, which has health benefits. Enjoying tamales in moderation and considering portion size and preparation can allow them to be a tasty and rewarding part of your diet. The key is to be mindful and adapt them to your personal health needs.

Frequently Asked Questions

The carbohydrate count in a single tamale varies widely based on size and filling, ranging from around 20 to over 40 grams. For example, a USDA-reported pork tamale has about 22 grams of carbs, while a corn tamal can contain up to 44 grams.

Traditional tamales, made with corn masa, are not suitable for a strict low-carb or keto diet due to their high carbohydrate content. However, low-carb versions can be made using alternative flours like almond or coconut flour.

The corn-based masa dough is the component with the highest concentration of carbohydrates in a tamale. While fillings contribute to the total nutritional profile, the masa is the primary carb source.

Not necessarily. The carb content of a tamale is determined by its ingredients. You can make homemade tamales lower in carbs by modifying the recipe to use low-carb flours. However, a traditional homemade recipe will likely have a similar carb count to its store-bought equivalent.

For those seeking a low-carb version of tamales, popular masa alternatives include almond flour, coconut flour, and even riced cauliflower mixed with binding agents to create a dough-like consistency.

Yes, tamales do contain dietary fiber. The corn masa is a source of fiber and resistant starch, which can help support digestive health and prevent blood sugar spikes. Filled tamales, especially with beans or vegetables, can increase the fiber content further.

To reduce the carb impact, practice portion control by eating just one or two tamales. You can also pair them with a large salad or non-starchy vegetables. Opting for protein-rich fillings over unfilled tamales will also help balance the meal.