How Many Calories Does One Green Tamale Have?

November 21, 2025 •

4 min read

The caloric content of a single tamale is highly variable, with figures ranging from 140 to well over 300 calories depending on the ingredients and size. Understanding exactly how many calories does one green tamale have requires looking beyond just the wrapper to the components inside, from the masa to the filling.

Quick Summary

The calorie count for a green tamale varies based on size, filling (chicken, cheese, corn), and fat content in the masa, typically ranging from 140 to 320 calories.

Key Points

Variable Calories: The calorie count for a single green tamale can range from approximately 140 to over 320 calories, depending on the recipe, size, and ingredients.
Masa is a Major Factor: The fat used in the masa (corn dough), especially lard versus oil, has a significant impact on the final calorie count.
Filling Affects Calories: Lean chicken and vegetable fillings result in lower-calorie tamales compared to fatty pork, beef, or high-cheese versions.
Size Matters: Larger, homemade tamales often contain more calories than smaller, standardized, store-bought tamales due to variations in masa and filling quantity.
Mindful Toppings: Extra toppings like sour cream, cheese, and rich sauces add additional calories and should be considered when tracking intake.
Healthier Options Exist: It is possible to create or find healthier versions of tamales by choosing lean fillings and reducing the fat content in the masa.

The Caloric Range of a Green Tamale

While it is tempting to find a single, definitive answer for the calorie count of a green tamale, the reality is that the number is not fixed. The total calories can fluctuate significantly based on several factors, including whether it is store-bought or homemade, the type of filling, and the preparation method of the masa. For example, some commercial brands may offer a tamale with as few as 140 calories, while larger, richer homemade or restaurant versions can contain upwards of 320 calories. This broad range highlights the importance of understanding what goes into your specific tamale to get an accurate estimate.

Factors Influencing Tamale Calories

Several key components contribute to the final calorie count of a green tamale. The most significant factors are the masa dough, the filling, and any additional toppings. Each element can drastically alter the tamale's nutritional profile, making some options more calorie-dense than others.

Masa Preparation: The type of fat used to make the corn masa is a major determinant of its calorie content. Traditional recipes often call for lard, which is high in saturated fat and significantly increases the calorie count. Health-conscious or modern variations may substitute lard with vegetable shortening or oil, or even use less fat overall, leading to a lighter tamale.
Filling Type: The choice of filling plays a critical role. A green tamale with a lean chicken filling will have a different calorie count than one with a rich, fatty pork or beef filling. Additionally, fillings featuring cheese, such as green chile and cheese tamales, introduce more fat and dairy calories. Vegetarian fillings with beans or corn are generally lighter options.
Tamale Size: Homemade tamales are famously inconsistent in size, and a large, generously filled tamale will naturally have more calories than a smaller, commercially portioned one. Always consider the weight of the tamale when assessing its calories, rather than simply counting by the piece.
Toppings and Sides: Any additions, such as sour cream, cheese, or extra salsa, will increase the total caloric intake. These can sometimes add 50-150 or more calories per serving, so they should not be overlooked when tracking your intake.

Homemade vs. Store-Bought Tamale Calories

The most significant difference in tamale calories often lies in whether they are homemade or mass-produced. Homemade tamales can be a calorie wild card, reflecting the cook's generosity with lard and filling. On the other hand, store-bought and restaurant tamales are typically more standardized, with nutritional information often available. However, they are not all created equal and can still differ widely from brand to brand.

Comparison Table: Green Tamale Calorie Breakdown


Tamale Type (Source)	Weight/Serving Size	Calories (approx.)	Primary High-Calorie Ingredients
Packaged Green Tamale (La Costeña)	110g	180	Masa, shortening
Generic Green Tamale (Fitia)	100g	156	Masa
Homemade Green Tamale (MyNetDiary)	186g	284	Masa (often with lard), filling
Green Corn Tamale (Tucson Tamale)	1 tamale	320	Masa, cheese, oil
Green Chile Chicken Tamale (Bueno)	1 tamale	180	Masa, chicken, cheese
Green Chile & Cheese Tamale (Del Real Foods)	1 tamale (113g)	260	Masa (canola oil), cheese, cream

The table above showcases the extensive calorie variation among different green tamale options, emphasizing that generalizing the calorie count is misleading. For instance, the Tucson Tamale green corn option has significantly more calories than the Bueno green chile chicken version, highlighting how specific brands and recipes matter.

A Deeper Look at Macronutrients

Beyond just the overall calorie count, understanding the macronutrient composition can be beneficial for managing dietary goals. Tamales typically contain a good balance of carbohydrates, protein, and fat. The corn masa provides the carbohydrates, serving as an energy source. The filling, especially with chicken or pork, contributes protein. The fat content primarily comes from the masa and can be managed by adjusting the type of fat used, such as swapping lard for a vegetable-based oil. Green corn tamales, often incorporating cheese and a fresh corn masa, can be higher in fat, while simpler shredded chicken versions might have a more balanced profile.

Making Healthier Choices

If you're monitoring your calorie intake, you don't have to give up tamales entirely. Making mindful choices can help you enjoy this traditional food without compromising your dietary goals. For a broader look at tamale nutrition and tradition, the Houston Food Bank provides insightful information.

Here are some tips for enjoying a healthier tamale:

Choose Lean Fillings: Opt for fillings made with lean chicken breast, beans, or a mix of roasted vegetables over fatty meats like pork butt.
Reduce Fat in the Masa: If you make tamales at home, substitute lard with healthier vegetable shortening or oil, or reduce the overall amount of fat in the masa recipe.
Control Portion Size: Many commercial tamales are portioned for a single serving, but be mindful of larger, denser homemade versions. Pairing a single tamale with a generous side of salad or non-starchy vegetables can create a balanced meal.
Be Mindful of Toppings: While delicious, rich toppings like sour cream and extra cheese add a significant number of calories. Enjoy these in moderation or swap them for lighter options like fresh salsa, pico de gallo, or avocado.

Conclusion

The calories in one green tamale are not a fixed number and depend on a variety of factors, including its size, filling, and preparation. While store-bought options may offer a consistent range, homemade versions can vary wildly. By being mindful of your choices—opting for lean fillings, controlling portion sizes, and adjusting masa preparation—you can enjoy this culturally significant food as part of a balanced diet. Ultimately, knowing the ingredients is the best way to accurately gauge the calorie content and make an informed decision.

Frequently Asked Questions

Homemade green tamales can have a highly variable calorie count, often on the higher end, especially if they are larger or use a traditional, lard-based masa. Store-bought versions typically have a more standardized, often lower, calorie count, but this can still vary by brand.

Yes, significantly. Tamales made with lard tend to be higher in calories and saturated fat than those made with vegetable shortening or oil. Swapping the fat source is an easy way to reduce the calorie and saturated fat content.

Green corn tamales often include fresh corn and sometimes cheese, which can make them quite calorie-dense. For example, some green corn tamales have been reported to contain 320 calories, demonstrating a higher calorie count than some other versions.

To reduce tamale calories, you can use leaner fillings like chicken breast or vegetables, substitute lard with a healthier oil in the masa, and be mindful of portion sizes and high-calorie toppings.

The macronutrient breakdown typically includes carbohydrates from the masa, protein from the meat or other filling, and fat, mainly from the masa and filling. The specific percentages will differ based on the exact recipe.

Generally, a green chile and cheese tamale will be higher in calories due to the added fat from the cheese, though the exact difference depends on the specific ingredients and proportions used.

Adding toppings can increase a tamale's calorie count by 50 to 150 calories or more per serving. Using lighter toppings like fresh salsa can help keep the total calories in check.