Are tamales full of carbs? Understanding the Masa and Fillings

November 21, 2025 •

4 min read

According to the USDA, a single plain corn tamale can contain over 40 grams of carbohydrates, indicating that yes, traditional tamales are full of carbs, primarily due to their corn-based masa dough. However, the total carbohydrate count can vary significantly depending on the recipe and filling used.

Quick Summary

Traditional tamales are high in carbohydrates because they are made from corn masa dough. However, variations in fillings, recipes, and portion sizes can alter their nutritional impact. Low-carb alternatives to the masa can substantially reduce the carb count.

Key Points

Masa is the Main Carb Source: The corn-based masa dough used in traditional tamales is responsible for their high carbohydrate content.
Fillings Affect Nutrition: The type of filling, such as meat or vegetables, can significantly impact the tamale's overall carb count and macronutrient balance.
Low-Carb Masa Alternatives: For reduced carbs, recipes often replace masa harina with almond flour, coconut flour, or ground pork rinds.
Keto Tamales Exist: Specific keto recipes utilize alternative flours and high-fat ingredients to produce tamales with significantly lower net carbs.
Moderation is Key: For those not on a strict low-carb diet, practicing portion control and choosing healthier fillings can make tamales a suitable dietary inclusion.
Be Aware of Other Nutrients: Beyond carbs, it's important to consider that traditional tamales can also be high in fat and sodium.
Healthier Ingredients and Methods: Using leaner meats, more vegetables, and healthier fats like vegetable oil can create a more nutritious tamale.

The Carbohydrate Culprit: Understanding Masa

At the heart of every traditional tamale is the masa dough, which is the primary source of its carbohydrate content. Masa is made from masa harina, a corn flour processed through a method called nixtamalization. While this process has health benefits like increased niacin and fiber, it's still a starch-heavy corn product. A single plain corn tamal, as noted by the USDA, can have up to 44 grams of carbohydrates, proving that the masa itself is quite dense in carbs. For those watching their carb intake, this is the first and most critical component to address.

How Fillings Impact the Total Carb Count

While masa forms the foundation, the filling also plays a significant role in the tamale's overall nutritional profile. A tamale filled with protein-rich meats or vegetables will have a different macronutrient balance than a plain one or a sweet version. For instance, a pork tamale might have around 22 grams of carbs, lower than an unfilled corn tamal, because the protein and fat from the meat partially replace the masa. Conversely, adding sugary fillings for sweet tamales can increase the total carbohydrate count again. The type of filling offers a valuable opportunity to control the total carbs in your meal, especially for those on restricted diets like keto or low-carb.

Making Tamales Lower in Carbohydrates

For those who love tamales but need to reduce their carb consumption, several methods exist to modify the recipe. The most significant change comes from altering the masa dough itself. Instead of traditional masa harina, many low-carb and keto recipes use alternatives to replicate the texture and flavor.

Common low-carb masa substitutions:

Almond Flour: A popular and versatile option for creating low-carb dough.
Coconut Flour: Often combined with other ingredients to mimic the traditional texture.
Pork Rind "Flour": Ground pork rinds, or chicharrones, can be used to create a savory, carb-free masa substitute.
Xanthan Gum and Psyllium Husk: These ingredients are frequently added to low-carb flour blends to help with binding and texture.
Vegetable Fillings: Replacing high-carb fillings with non-starchy vegetables like jalapeños, bell peppers, or spinach can also lower the overall carb count.

A Comparative Look at Tamale Nutrition

To highlight the difference that ingredients can make, consider the following comparison between a traditional and a low-carb tamale recipe. Values are approximate and can vary based on specific recipe details and portion sizes.


Nutrient	Traditional Pork Tamale (per serving)	Keto Almond Flour Tamale (per serving)
Carbohydrates	20-30g	~5-10g
Net Carbs	15-25g	~2-5g
Protein	10-15g	25-35g
Fat	13-22g	30-40g
Primary Dough	Masa Harina (Corn Flour)	Almond Flour, Psyllium Husk
Binding Agent	Lard or shortening	Lard, butter, or oil

This table clearly shows that a ketogenic recipe, which swaps the corn masa for almond flour, can drastically reduce the carbohydrate content while increasing healthy fats and protein. This makes it a viable option for those on a keto or low-carb diet.

Health Considerations Beyond Carbs

While focusing on carbohydrate content is important for some dietary plans, it's also worth noting other nutritional aspects of tamales. Traditional tamales, while carb-heavy, often contain protein from meat fillings and some fiber from the nixtamalized corn. However, they can also be high in fat due to the use of lard in the masa and are sometimes very high in sodium.

For those with dietary concerns, portion control is key. A single tamale can be part of a balanced meal, especially when paired with a side of non-starchy vegetables or a fresh salad. Exploring alternative cooking methods or ingredients can also improve the nutritional profile. For example, using leaner meat, incorporating more beans or vegetables into the filling, and replacing lard with a healthier oil can all contribute to a more heart-healthy version. For an authoritative look into healthier cooking methods, see the resource provided by Houston Methodist.

Conclusion

In conclusion, tamales are indeed full of carbs, with the traditional corn-based masa being the primary source. However, this fact doesn't mean they are off-limits for everyone. For those on low-carb diets, there are many innovative and delicious ways to enjoy tamales by substituting high-carb ingredients like masa harina with alternatives such as almond flour or pork rinds. For those who can eat carbs in moderation, focusing on portion control and opting for tamales with leaner, protein-rich fillings can allow them to be part of a healthy, balanced diet. Ultimately, understanding the source of the carbs is the first step towards making an informed and satisfying dietary choice.

Houston Methodist resource for making tamales healthier

Frequently Asked Questions

The number of carbs in a traditional tamale varies based on the type, but a plain corn tamale can have over 40 grams of carbs, while a filled pork tamale might have around 22 grams.

The main source of carbohydrates is the masa, a dough made from corn flour (masa harina), which is the outer layer of the tamale.

No, traditional tamales are too high in carbs for a ketogenic diet. However, there are low-carb keto versions that use almond flour or other non-corn alternatives for the masa.

To reduce carbs, you can use a substitute for the traditional masa harina, such as almond flour, coconut flour, or ground pork rinds. You can also increase the protein-to-masa ratio.

Yes, tamales with meat fillings tend to be lower in carbohydrates than unfilled corn tamales because the protein-rich filling displaces some of the carb-heavy masa dough.

Not necessarily. While high in carbs, tamales also provide protein and fiber. The overall healthiness depends on portion size, ingredients (e.g., lean vs. fatty meat, lard vs. oil), and how it's incorporated into your diet.

Sweet tamales often contain added sugar in the masa, which can increase the overall carbohydrate and calorie count compared to savory tamales.