How Many Calories Are in a Single Tamale?

November 20, 2025 •

3 min read

According to the USDA, a medium pork tamale typically contains around 285 calories, but this can vary significantly based on the ingredients. A single tamale can range from 200 to over 400 calories, influenced by the type of filling, the amount of lard used in the masa, and any added toppings.

Quick Summary

The calorie count of a single tamale is highly dependent on factors like size, filling, and preparation. Variations include lean meats, rich cheeses, and sweet options, all contributing to different nutritional profiles.

Key Points

Calorie Range: A single tamale typically contains 200 to 400 calories, varying greatly based on ingredients.
Filling Variation: Pork and cheese fillings tend to be higher in calories than leaner chicken or vegetable options.
Masa is a Key Factor: The amount and type of fat (e.g., lard vs. oil) in the masa significantly affects the total calorie count.
Toppings Add Calories: Crema, cheese, and heavy sauces can increase a tamale's caloric value by 50-150 calories or more.
Healthier Alternatives Exist: Using leaner fillings and less fat in the masa allows for a lower-calorie tamale without sacrificing flavor.
Size Matters: Homemade tamales, which can be larger, will have a higher calorie count than many standard, store-bought versions.
The USDA offers data: The USDA provides nutritional data, showing a medium pork tamale with approximately 285 calories, offering a reliable benchmark.
Moderation is Key: Tamales can be part of a healthy diet when enjoyed in moderation and with awareness of their nutritional breakdown.

Understanding the Tamale's Calorie Profile

Determining the exact calorie count of a single tamale is difficult due to the wide variation in recipes, ingredients, and sizes. The two main components contributing to the total calories are the masa (dough) and the filling. Traditional masa is often prepared with lard, a dense source of calories from saturated fat, while leaner alternatives like vegetable shortening or oil can reduce the overall fat and calorie content. The filling also plays a significant role, with rich meats and cheeses packing more calories than leaner proteins or vegetable-based options.

The Impact of Filling on Calorie Count

One of the most significant factors influencing a tamale's calorie load is its filling. A tamale filled with shredded pork or chicken, for instance, can contain a different amount of protein and fat than one filled with cheese, beans, or a sweet fruit filling. Leaner proteins like shredded chicken breast will generally result in a lower calorie tamale than a recipe using fattier cuts of pork. Similarly, adding high-fat cheese or rich mole sauce can significantly increase the calorie count.

Here is a general breakdown of how different fillings affect the calorie count:

Pork Tamales: Recipes with fatty pork and traditional lard-based masa typically range from 250 to 350 calories for a standard-sized tamale.
Chicken Tamales: Tamales made with leaner chicken and less fat can fall on the lower end of the calorie spectrum, often between 250 and 305 calories per serving.
Cheese and Jalapeño Tamales: The addition of high-fat cheese can drive the calorie count up, with some estimates ranging from 275 to 375 calories per piece, especially at restaurants.
Vegetable or Bean Tamales: Filled with beans, roasted peppers, or other vegetables, these options are often lower in calories, provided the masa and cooking method are also kept light. Some may still have a similar calorie count if a generous amount of fat is used in the masa.
Sweet Tamales: Desserts tamales, made with ingredients like pineapple or raisins, contain sugar but may have less fat than savory versions. Calorie counts can range from 200 to 300 calories.

The Role of Masa and Toppings

The composition of the masa is another key variable. Traditional methods often use lard for a rich flavor and texture, but for calorie-conscious cooks, this can be swapped for vegetable oil or shortening. The type and amount of fat used directly correlates with the final calorie total. Furthermore, the size of the tamale matters. Homemade tamales can be significantly larger than their store-bought counterparts. Finally, the addition of toppings like heavy cream (crema), cheese, guacamole, or rich sauces can add an extra 50 to 150 calories per serving.

Comparison of Calorie Counts for Different Tamale Types


Tamale Type (Medium Size)	Estimated Calories	Primary Calorie Source	Fat Content	Protein Content
Pork Tamale	250–350	Masa (lard), Fatty pork	High	Moderate
Chicken Tamale	250–305	Masa, Lean chicken	Moderate	High
Cheese Tamale	275–375	Masa, High-fat cheese	High	Moderate
Sweet Tamale	200–300	Masa, Sugar	Low to Moderate	Low
Vegetarian Tamale (Beans/Veggies)	200–350	Masa, Filling	Variable	Moderate

Making a Healthier Tamale

For those who want to enjoy tamales while managing their calorie intake, several modifications can be made without sacrificing flavor. Substituting lard with vegetable oil or shortening is a common practice to reduce saturated fat. Opting for leaner fillings, such as shredded chicken breast, beans, or roasted vegetables, also helps decrease calories. Portion control and being mindful of toppings can further assist in a healthier dietary choice. While tamales are a comforting, traditional food, they can still be a part of a balanced diet with some simple adjustments.

Conclusion

The number of calories in a single tamale is not a fixed figure but a range that depends on its ingredients, size, and preparation. A typical tamale can contain anywhere from 200 to 400 calories. By understanding how different components, such as the filling, the masa's fat content, and added toppings, contribute to the total, you can make more informed choices. Whether you opt for a leaner chicken tamale or a rich pork variety, enjoying this traditional dish in moderation is key for a balanced diet. Ultimately, savoring the experience is as important as counting the calories.

A Balanced Approach to Enjoying Tamales

Ultimately, enjoying tamales is about savoring the experience and tradition, not just focusing on numbers. By understanding what influences the caloric content, you can make conscious decisions that fit your dietary goals while still celebrating this delicious food. Portion control and smart swaps are simple ways to manage intake while still enjoying this traditional dish.

Frequently Asked Questions

A standard-sized pork tamale typically has between 250 and 350 calories, but this can vary depending on the fat content of the pork and the amount of lard used in the masa.

Generally, yes. Chicken tamales are often lower in calories, especially if made with lean chicken breast. They usually range from 250 to 305 calories per tamale, but factors like preparation method can cause variations.

A cheese and jalapeño tamale can contain between 275 and 375 calories. The exact amount depends on the type and quantity of cheese used, as well as the masa preparation.

The masa's calorie count is primarily affected by the fat source. Traditional recipes use lard, which is high in saturated fat and calories. Using a leaner fat alternative like vegetable oil can reduce the calorie content.

Not necessarily. Sweet tamales, which often contain fruit fillings, can have fewer calories than a very fatty pork or cheese tamale but still contain a significant amount of sugar. Their calorie count typically falls between 200 and 300 calories.

To lower the calorie count, you can use less fat (or a healthier fat alternative) in the masa, choose leaner fillings like chicken breast or vegetables, and be mindful of toppings. Steaming the tamales rather than frying them is also a healthier choice.

Store-bought tamales typically have a more consistent calorie count due to standardized recipes and ingredient lists. Packaged tamales often come with nutritional information, making it easier to track calories compared to homemade versions.