Do flour tortillas have a lot of calories? A comprehensive nutritional breakdown

December 28, 2025 •

4 min read

While an 8-inch flour tortilla contains about 146 calories, the count and overall health impact depend heavily on the ingredients, size, and what you choose to fill it with. Let's uncover the full nutritional story of flour tortillas and explore how they fit into a balanced diet.

Quick Summary

Flour tortilla calories depend on size and ingredients, often being higher than corn tortillas due to added fats. The article compares tortilla types and offers healthier consumption tips.

Key Points

Size Matters: The calorie count of a flour tortilla is directly tied to its size; larger versions can have hundreds more calories than smaller ones.
Ingredient Variations: Traditional flour tortillas are made with refined flour and fat, but whole-wheat versions offer more fiber and are a healthier choice.
Corn vs. Flour: Corn tortillas are generally lower in calories, fat, and sodium while being higher in fiber, making them a more nutrient-dense option.
Frying Adds Calories: The cooking method dramatically affects calorie content; deep-frying increases both calories and fat significantly compared to pan-cooking.
Consider Your Fillings: The total calorie count of your meal is influenced more by the filling ingredients than the tortilla itself. Choose lean proteins and lots of vegetables.
Seek Alternatives: For lower-calorie options, consider low-carb tortillas, homemade versions with healthier oils, or using lettuce wraps instead.
Check the Label: Always read nutrition labels for accurate calorie, sodium, and ingredient information, as commercial products vary greatly.

Understanding the Calorie Count in Flour Tortillas

Many people are concerned about the calorie content of flour tortillas, particularly when following a weight-conscious diet. The answer to "Do flour tortillas have a lot of calories?" isn't a simple yes or no, as it is largely dependent on the size and specific ingredients. For instance, a small 6-inch flour tortilla might contain 120-160 calories, whereas a large 12-inch burrito-style tortilla could have over 300 calories. The added fats, such as vegetable shortening or lard, used to create their pliable texture also contribute to the higher calorie count compared to their corn-based counterparts.

Factors Influencing Tortilla Calories

Several key factors determine the final calorie and nutritional value of a flour tortilla:

Size: As mentioned, a smaller tortilla will naturally contain fewer calories than a larger one. Choosing a 6-inch tortilla over a 12-inch can save hundreds of calories per meal.
Ingredients: Traditional flour tortillas are made with white, refined flour. Whole-wheat options, while similar in calories, provide more fiber and can aid in digestion. Some commercial brands may also add unhealthy oils and preservatives.
Method of Preparation: Frying a tortilla will drastically increase its calorie and fat content. A deep-fried flour tortilla can contain over 230 calories, compared to a pan-cooked one at around 134 calories.
Fortification: Many commercial flour tortillas are fortified with iron and calcium, which can be beneficial for bone and blood health. However, this fortification often comes with high sodium levels.

Flour Tortillas vs. Corn Tortillas: A Head-to-Head Comparison

When evaluating the health of tortillas, it's common to compare flour and corn varieties. Here is a breakdown of their key nutritional differences:


Feature	Flour Tortillas (8-inch)	Corn Tortillas (6-inch)
Calories	Approximately 146	Approximately 50-70
Carbohydrates	~25g	~11-15g
Fiber	~1g	~2g
Fat	~3g	<1g
Sodium	~458mg	Very low (often <50mg)
Gluten-Free	No, contains wheat gluten	Yes, naturally gluten-free

Corn tortillas are generally considered the healthier choice due to their lower calorie, fat, and sodium content, as well as higher fiber. They are also a suitable option for those with gluten sensitivities. However, flour tortillas offer a softer texture and more iron.

Healthier Tortilla Alternatives and How to Lower Your Calorie Intake

For those looking to enjoy Mexican-inspired dishes while managing calorie intake, several alternatives and strategies can help. The healthiest tortilla is one that is used as part of a balanced, nutritious meal.

Healthier Tortilla Swaps

Whole-Wheat Tortillas: Made with whole grains, these provide more fiber than white flour versions and can help you feel full longer. Check the label to ensure 'whole wheat' is the first ingredient.
Low-Carb or Low-Calorie Tortillas: Many brands offer tortillas specifically designed for weight loss, often with a fraction of the calories and carbs of standard versions. These can vary widely in their ingredients and are a convenient option for calorie tracking.
Homemade Tortillas: Making your own tortillas allows for full control over ingredients. Using healthier oils like olive or avocado oil instead of shortening can reduce unhealthy fats. A no-sodium or reduced-sodium recipe can help control blood pressure.
Lettuce Wraps: For a completely grain-free and extremely low-calorie alternative, large lettuce leaves can be used as a fresh and crisp wrap for fillings like chicken, beans, and vegetables.

Smart Filling Strategies

Beyond the tortilla itself, what you put inside matters most for total calories. Here are some tips for building healthier meals:

Focus on lean protein: Choose fillings like grilled chicken, fish, or beans instead of fatty meats like carnitas.
Load up on vegetables: Incorporate plenty of onions, peppers, and tomatoes to add fiber and nutrients without a lot of calories.
Use healthy fats in moderation: Add avocado or a dollop of Greek yogurt (as a sour cream substitute) for healthy fats, but be mindful of portion sizes.
Limit high-fat condiments: Be sparing with shredded cheese, sour cream, and other high-calorie toppings.

Conclusion: Making an Informed Choice

In conclusion, flour tortillas do not inherently have an excessive amount of calories, especially when compared to a typical sandwich made with two slices of bread, and can be part of a healthy diet. However, their calorie count is higher than that of their corn counterparts due to added fats, and their nutritional profile varies significantly with size and ingredients. For those monitoring their intake, opting for smaller tortillas, whole-wheat varieties, or homemade versions is a good strategy. Ultimately, the overall health of your meal depends on the combination of your tortilla and the fillings you choose. Pairing a tortilla with lean protein, healthy fats, and plenty of vegetables creates a balanced and nutritious dish that can support your wellness goals. For more information on the role of whole grains and healthy eating, the American Institute for Cancer Research provides valuable resources.

Frequently Asked Questions

Yes, corn tortillas are generally considered healthier than flour tortillas because they have fewer calories, less fat, less sodium, and more fiber. They are also naturally gluten-free.

The calorie count for a small flour tortilla (around 6 inches) typically ranges from 120 to 160 calories, depending on the brand and thickness.

Not necessarily. While a small corn tortilla can have fewer calories than a slice of bread, a large burrito-sized flour tortilla can contain more calories than two slices of bread. You should always read the nutrition labels to compare.

Healthy low-calorie alternatives include corn tortillas, whole-wheat tortillas for extra fiber, or low-carb specialty wraps. For an even lower-calorie option, consider using large lettuce leaves as a wrap.

Flour tortillas have more calories because they are made with refined wheat flour and often contain added fats, like vegetable shortening or lard, to give them their soft, pliable texture.

Yes, many commercial flour tortillas are fortified with vitamins and minerals, including iron and calcium. They are also a source of carbohydrates, which your body uses for energy.

Yes, frying a flour tortilla dramatically increases its calorie and fat content. For example, a pan-cooked tortilla has far fewer calories than a deep-fried one.