Do Tortillas Have Any Protein? A Nutritional Breakdown

December 1, 2025 •

4 min read

According to the USDA, a single 8-inch flour tortilla provides around 4 grams of protein, confirming that tortillas do have some protein, though they are primarily a source of carbohydrates. The specific amount of protein can vary significantly based on the type of tortilla and its ingredients.

Quick Summary

Tortillas provide a modest amount of protein, with the content differing between corn, flour, and whole wheat varieties. They are predominantly a carbohydrate source, and the bulk of a tortilla-based meal's protein comes from the added fillings. Specialty high-protein wraps are also available.

Key Points

Modest Protein Source: Tortillas contain a small amount of protein, typically 1 to 4 grams, but are not a primary source.
Flour vs. Corn: Flour tortillas usually offer more protein and calories, while corn tortillas are naturally gluten-free, lower in fat and calories, and higher in fiber.
Whole Wheat Benefits: Opting for whole wheat tortillas can increase your fiber and slightly boost your protein intake compared to white flour versions.
Fortification Matters: Many commercial flour tortillas are fortified with vitamins and minerals like iron and calcium, improving their nutrient profile.
Fillings are Key: The best way to increase protein in a tortilla-based meal is by adding high-protein fillings such as lean meats, beans, and cheese.
Specialty Products: High-protein tortillas made with ingredients like Greek yogurt or pea protein are available for those actively seeking higher protein counts.

The Protein in Different Tortilla Types

While tortillas are a staple in many cuisines, most people primarily consider their carb count rather than their protein content. However, the type of tortilla you choose can make a difference in its nutritional contribution, including the protein provided. It's helpful to break down the differences between the most common varieties.

Flour Tortillas

Standard flour tortillas are typically made with refined white flour, water, and fat (like vegetable shortening or lard). A medium 8-inch flour tortilla contains about 4 grams of protein. Many commercial flour tortillas are also fortified with extra nutrients, such as iron and B-vitamins, which enhances their nutritional value. While they offer more protein than their corn counterparts, they also tend to be higher in calories, fat, and sodium. Their soft, pliable texture makes them popular for wraps and burritos.

Corn Tortillas

Corn tortillas are a traditional staple, typically made from nixtamalized corn, water, and salt. Being made from whole corn, they are naturally higher in fiber than refined flour tortillas, which can aid in digestion and blood sugar control. A standard 6-inch corn tortilla contains a smaller amount of protein, usually around 1 to 2 grams. They are lower in calories and fat compared to flour tortillas and are naturally gluten-free, making them an excellent choice for those with celiac disease or gluten sensitivity. The distinct flavor and chewier texture of corn tortillas are perfect for traditional tacos.

Whole Wheat Tortillas

Whole wheat tortillas are made from whole wheat flour, which means they contain more of the grain's nutrients. This results in higher fiber content and often a slightly higher protein count compared to standard white flour tortillas. A whole wheat tortilla may offer 2-3 grams of protein per serving, but specific nutrition information can vary greatly by brand and size. They can be a healthier alternative for those who prefer the softness of flour tortillas but desire a more robust nutritional profile.

Nutritional Comparison: Corn vs. Flour vs. Whole Wheat

To provide a clear picture, here is a general nutritional comparison of common tortilla types, based on average serving sizes. Note that values can vary by brand.


Nutrient	Corn Tortilla (approx. 6")	Flour Tortilla (approx. 8")	Whole Wheat Tortilla (approx. 8")
Protein	1-2g	3-4g	2-3g
Calories	50-70	100-150	80-100
Fiber	2-3g	1-2g	3g or more
Sodium	10-50mg	200-400mg	150-250mg
Gluten-Free	Yes	No	No

How to Increase the Protein in Your Tortilla Meal

Since the protein in the tortilla itself is minimal, the key to a high-protein meal is the fillings. Here are some strategies to turn your tortilla into a protein powerhouse:

Add Lean Meats: Fill your tacos or burritos with grilled chicken breast, lean ground beef, or turkey. Fish is also an excellent option. For example, two tacos filled with chicken and beans could provide up to 29 grams of protein.
Incorporate Beans and Legumes: Black beans, pinto beans, and lentils are excellent plant-based protein sources that pair perfectly with tortillas. A hearty scoop of beans can add several grams of protein and fiber to your meal.
Use High-Protein Cheese: Adding a moderate amount of shredded cheddar, Monterey Jack, or other high-protein cheese can supplement your meal's protein content.
Make it an Egg-scellent Breakfast: Scrambled eggs or egg whites make a fantastic high-protein filling for breakfast burritos or tacos.
Explore Specialty Tortillas: Look for commercially available 'protein tortillas' that are fortified with plant-based proteins like pea protein. Brands like Mission Foods offer such alternatives, with up to 7g of protein per wrap.

Making Your Own High-Protein Tortillas

For those who enjoy cooking and want full control over their ingredients, making high-protein tortillas at home is a great option. Some recipes incorporate unexpected but effective ingredients to boost protein naturally. For example, some recipes use a combination of whole grain flour and Greek yogurt. Others might include blended legumes or alternative flours like soy flour or almond flour to enhance the protein count. This homemade approach gives you the flexibility to experiment with textures and flavors while maximizing the nutritional benefit.

Conclusion

In summary, tortillas do contain some protein, but they are not a significant source on their own. While flour tortillas generally have more protein than corn, both are predominantly carbohydrate-based foods. The true protein impact of a tortilla meal comes from what you put inside. By strategically selecting high-protein fillings and exploring specialty or homemade options, you can easily turn a simple tortilla into a nutritious, satisfying, and protein-packed meal. The choice between corn, flour, or whole wheat ultimately depends on your dietary goals, taste preferences, and whether you require a gluten-free option. Learn more about the nutritional differences between corn and flour tortillas here.

Frequently Asked Questions

Tortillas are primarily a source of carbohydrates, providing energy to the body, with a much smaller percentage coming from protein and fat.

Corn tortillas contain some protein (around 1-2g per tortilla), but they are not considered a primary protein source. They are, however, a good source of fiber.

Yes, some food manufacturers produce specialty tortillas, sometimes fortified with ingredients like pea protein or made with Greek yogurt, to offer a significantly higher protein content per serving.

No, tortillas provide a modest amount of protein. You would need to eat an excessive and unbalanced quantity of tortillas to meet your daily protein requirements from them alone.

To boost protein, add high-protein fillings such as grilled chicken, lean ground beef, beans, lentils, eggs, or cheese to your tortilla-based meals.

Homemade tortillas offer more control over ingredients. You can use whole grain flours or add ingredients like Greek yogurt or sprouted lentils to increase the protein and fiber content.

An easy at-home high-protein recipe involves mixing all-purpose flour, Greek yogurt, baking powder, and a pinch of salt to form and cook small, protein-rich tortillas.