Do Tamales Have a Lot of Carbohydrates?

November 24, 2025 •

3 min read

According to the USDA, a medium pork tamale can contain around 17 grams of carbohydrates, but this number varies significantly depending on size and filling. The answer to "Do tamales have a lot of carbohydrates?" isn't a simple yes or no; it depends heavily on the main ingredient, masa, and the overall preparation.

Quick Summary

Tamales can contain a moderate to high amount of carbohydrates, primarily from the corn-based masa dough. The total carb count per tamale depends on its size, filling, and preparation method. For those on low-carb diets, understanding the components of a tamale is key to moderation.

Key Points

Masa is the primary carb source: The corn-based dough (masa) is the main contributor to a tamale's carbohydrate content, with different types of masa flour containing varying carb levels.
Carb counts vary by filling: Tamales with high-protein fillings like pork or chicken have a more balanced macronutrient profile than plain corn tamales, which have the highest carb content.
Portion control is key: For those on low-carb diets, eating tamales in moderation and focusing on the filling can help manage carbohydrate intake.
Keto options exist: Some recipes substitute high-carb masa with low-carb flours like almond or coconut flour, providing a suitable alternative for ketogenic diets.
Add-ons impact total carbs: Toppings like sweetened creams or specific salsas can increase the total carb count, so it's important to choose them wisely.
Fiber can help: Tamales contain dietary fiber from the corn, which, along with the protein from the filling, can help moderate blood sugar spikes.
Steaming is a healthy method: The traditional steaming process is a healthy cooking method that avoids adding unnecessary fat or calories from frying.

Understanding the Carbohydrate Source in Tamales

The primary source of carbohydrates in any tamale is the masa, or corn-based dough, that wraps the filling. Masa is made from dried corn kernels that have been treated in an alkaline solution, a process known as nixtamalization. This process not only changes the flavor and workability of the corn but also impacts its nutritional profile, including the presence of resistant starch. Whole-grain masa flour itself is naturally high in carbs, with about 87 grams of total carbs per cup. Therefore, the amount of masa used directly influences the tamale's final carbohydrate count.

How Fillings Impact the Total Carbohydrate Count

While the masa is the main contributor, the filling also plays a role in the overall nutritional value. Traditional fillings such as shredded pork, chicken, or cheese add protein and fat, which helps balance the meal's macronutrient ratio. However, some fillings, like sweet tamales made with fruit or certain savory variations that include sauces with added sugar, can increase the total carbohydrate and calorie content. Vegetarian options using beans or potatoes can also add more carbs, though often with a higher fiber content.

A Comparison of Tamale Carbohydrate Content

The carbohydrate content of tamales varies significantly based on the type and ingredients. Below is a comparison table outlining the approximate nutritional values based on different common tamale types. These are general estimates and may change based on the recipe and portion size.


Tamale Type (per serving)	Approx. Total Carbs	Approx. Net Carbs	Notes on Carb Source
Pork Tamale	20-25g	17-22g	Masa is the main source, while pork adds protein.
Chicken Tamale	17-21g	15-19g	Similar to pork, with masa as the primary carb source.
Cheese & Jalapeño Tamale	32g	28g	Masa and cheese can slightly increase the carb count.
Plain Corn Tamale	44g	39g	As it lacks a high-protein filling, the carb count is highest.
Keto-friendly Tamale (with almond flour)	~11g	~5g	Uses low-carb alternatives for the masa dough.

How Cooking Methods and Add-ons Influence Nutrition

Most tamales are steamed, which is a healthier cooking method compared to frying. However, the toppings and cooking fats used can quickly alter the nutritional profile. Traditional recipes often call for lard to make the masa, increasing its fat and calorie content. The final garnish can also add to the carb load. For example, adding sweetened cremas or certain salsas can contribute more sugars and overall carbs. To manage the carb count, one can use vegetable shortening instead of lard and be mindful of high-carb toppings.

Managing Tamale Consumption for Low-Carb Diets

For those on a ketogenic or other very-low-carbohydrate diet, traditional tamales can be a challenge. The masa itself is a concentrated source of carbs from the corn. While some enthusiasts have created low-carb alternatives using ingredients like almond flour or coconut flour, traditional tamales require careful portion control.

Here are some tips for enjoying tamales while managing carb intake:

Portion Control: Instead of eating several, limit yourself to just one tamale. The smaller the size, the better.
Focus on the Filling: If you can, eat the meat, cheese, and vegetables inside and leave a portion of the masa behind. Many tamale makers add extra filling to the ends, making this a viable option.
Pair Strategically: Serve the tamale alongside a high-fiber, low-carb salad or some extra protein. This can help slow digestion and reduce potential blood sugar spikes.
Consider Keto-Friendly Recipes: Search for recipes that substitute traditional masa with lower-carb flour alternatives, like those made from almond or coconut flour.
Choose Meat or Cheese Fillings: These fillings offer more protein and fat, which can help increase satiety and balance the overall macronutrient intake compared to plain tamales.

Conclusion

Ultimately, the question of whether tamales have a lot of carbohydrates depends on your dietary perspective. For someone following a very strict low-carb or keto diet, the corn-based masa makes traditional tamales a high-carb food. However, for those on a more moderate or balanced eating plan, a tamale can be part of a healthy diet, especially when eaten in moderation and paired with other low-carb foods. The key is to be mindful of portion sizes and the ingredients used, from the masa to the filling and toppings. Understanding where the carbs come from allows for informed choices that can help you enjoy this classic dish without derailing your nutritional goals.

Authoritative Link

For more information on the nixtamalization process and its nutritional implications, you can explore resources from the National Institutes of Health.

Frequently Asked Questions

Traditional tamales are not suitable for a strict keto diet due to the high carbohydrate content from the masa (corn dough). However, there are alternative recipes that use low-carb flours, like almond flour, to create keto-friendly versions.

A typical pork tamale can contain approximately 20-25 grams of carbohydrates, though this can vary based on the tamale's size and specific recipe.

Yes, the type of filling significantly impacts the carb count. Plain corn tamales without a substantial protein filling have a higher carbohydrate concentration, while those with meat, cheese, or beans have more balanced macronutrients.

The masa, or corn dough, is the main source of carbohydrates in a tamale. Corn-based masa flour is naturally high in starch.

You can reduce the carbs by eating a smaller portion, scooping out some of the masa, focusing on meat or cheese fillings, or by seeking out keto-friendly tamale recipes that use alternative flours.

Tamales can be part of a healthy diet, especially since they are steamed. Concerns about carbs depend on your dietary goals. For standard healthy eating, moderation is key. For low-carb or diabetic diets, the masa's carb content requires more careful management.

Yes, sweet tamales often have additional sugar from fillings like fruit or condensed milk, which increases their overall carbohydrate content compared to savory varieties.