How Many Corn Tortillas Can I Eat on Keto?

October 31, 2025 •

4 min read

A single standard-sized corn tortilla can contain around 12g to 16g of carbohydrates, a significant portion of a typical daily keto carb limit of 20-50g. This high carb content makes answering the question, 'How many corn tortillas can I eat on keto?' a nuanced subject for anyone aiming to stay in ketosis.

Quick Summary

This guide breaks down the carbohydrate impact of corn tortillas and explains why they are generally not suitable for a strict ketogenic diet. Explore how to calculate net carbs and learn about superior low-carb alternatives that allow you to enjoy your favorite Mexican-inspired meals without compromising ketosis.

Key Points

Carb Heavy: Traditional corn tortillas are too high in carbs for a typical keto diet, with one often containing 10-16g of net carbs.
Risk of Disruption: Eating corn tortillas can easily push your daily carb count over the 20-50g limit, interrupting ketosis.
Better Alternatives Exist: Excellent low-carb substitutes include homemade tortillas from almond or lupin flour, as well as store-bought low-carb brands.
Lettuce Wraps: Large, sturdy lettuce leaves provide a crunchy, near-zero-carb alternative for wraps and tacos.
Smart Substitutions: For Mexican dishes, swap traditional corn tortillas for keto-friendly options and replace sides like rice and beans with low-carb vegetables.
Read Labels: Always check the nutrition facts on store-bought 'low-carb' products, as carb counts can vary widely between brands.

Understanding the Carb Count in Corn Tortillas

To grasp why corn tortillas are problematic for a keto diet, it's essential to understand their nutritional makeup. Made from corn masa flour, these flatbreads are high in carbohydrates, the primary macronutrient restricted on a ketogenic diet. A standard 6-inch corn tortilla can have a total carb count of around 12g, with some larger varieties containing even more. Given that the goal of a strict keto diet is often to stay under 20-50g of net carbs per day, a single corn tortilla could easily use up a large portion of your daily allowance. This leaves very little room for other foods, particularly vegetables, which are crucial for fiber and micronutrients.

The Impact of Corn Tortillas on Ketosis

Ketosis is a metabolic state where the body burns fat for fuel instead of glucose. A core requirement for achieving and maintaining this state is a very low carbohydrate intake. The high carb load of a traditional corn tortilla makes it a significant obstacle. Consuming a few tortillas in one sitting can spike your blood glucose, pulling your body out of ketosis. For many keto dieters, this is a risk not worth taking, especially since it can take several days to re-enter ketosis once you've been knocked out. While some advanced keto practitioners on a targeted ketogenic diet (TKD) or cyclical ketogenic diet (CKD) might incorporate carbs strategically around workouts or on specific days, this is not recommended for most beginners.

Low-Carb and Keto-Friendly Tortilla Alternatives

Fortunately, for those who love Mexican food, there are plenty of excellent low-carb and keto-friendly alternatives to traditional corn and flour tortillas. These substitutes allow you to enjoy the textures and flavors you crave without the high carb load. Here are some of the most popular options:

Almond Flour Tortillas: Made with almond flour, these homemade versions are gluten-free and significantly lower in net carbs than corn tortillas. Many recipes also use psyllium husk for added fiber and pliability.
Coconut Flour Tortillas: Another great gluten-free option, coconut flour tortillas are known for their soft texture. They typically contain more fiber and are lower in carbs than their corn-based counterparts.
Lupin Flour Tortillas: Lupin flour, derived from lupin beans, has a flavor and texture profile similar to cornmeal, making it a fantastic substitute for a near-authentic corn tortilla experience. It's high in protein and fiber, with very low net carbs.
Cheese-Based Wraps: For a carnivore or dairy-friendly option, cheese wraps can be made by simply baking shredded cheese until crispy or using pre-made cheese wraps. These are essentially zero-carb and provide a satisfying crunch.
Green Wraps: For a fresh, crunchy alternative, large lettuce leaves (such as iceberg or romaine), collard greens, or cabbage leaves can serve as excellent, almost zero-carb wraps.

Comparison of Tortilla Options for Keto

To make an informed decision, here's a side-by-side comparison of different tortilla types and their suitability for a standard ketogenic diet.


Tortilla Type	Base Ingredient	Net Carbs (approx.)	Keto Suitability	Texture & Notes
Traditional Corn Tortilla	Corn Masa Flour	10-15g per 6-inch tortilla	Not Keto-Friendly	Firm, grainy, and high-carb; will likely break ketosis.
Traditional Flour Tortilla	Wheat Flour	20+g per 8-inch tortilla	Not Keto-Friendly	High-carb, soft and pliable, but contains gluten and starches.
Almond Flour Tortilla	Almond Flour	3-4g per tortilla	Good Keto Option	Soft and easy to roll, with a mild flavor. Can be made at home.
Lupin Flour Tortilla	Lupin Flour	<1g per tortilla	Excellent Keto Option	Best for replicating the taste and texture of corn tortillas; flexible.
Store-Bought Low-Carb Tortilla	Proprietary Blends	1-4g per tortilla	Excellent Keto Option	Brands like Mission Carb Balance or Mr. Tortilla offer a convenient, soft option.
Lettuce Wraps	Lettuce Leaves	<1g per wrap	Excellent Keto Option	Crisp, fresh, and zero-cook. Best for cold fillings.

How to Enjoy Mexican Food on Keto

Transitioning to a keto lifestyle doesn't mean giving up your favorite foods. Instead, it requires rethinking how to prepare them. For Mexican dishes, you can swap out high-carb ingredients without sacrificing flavor.

Making Keto-Friendly Tacos and Enchiladas

Instead of corn tortillas, use the homemade or store-bought alternatives mentioned above. For tacos, opt for crisp lettuce cups or soft almond flour tortillas. For enchiladas, consider using thinner, more pliable homemade keto tortillas. The filling should remain keto-compliant: ground beef, shredded chicken, or carnitas cooked with keto-friendly spices. Load up on keto toppings like cheese, guacamole, sour cream, pico de gallo, and salsa.

Creating a Keto Mexican Feast

A full-flavored Mexican feast can easily be made keto. Start with a dip like guacamole and pork rind chips instead of tortilla chips. Use lettuce wraps for fajitas, or create a taco salad in a bowl with a generous base of greens. Instead of rice and beans, serve your main course with sides like cauliflower rice or sautéed bell peppers and onions. This approach keeps the meal satisfying and delicious, all while staying within your macros.

Conclusion

In summary, the number of corn tortillas you can eat on a ketogenic diet is virtually zero if you are aiming for a strict carb limit to maintain ketosis. A single corn tortilla can contain between 10 to 16 grams of net carbs, which can quickly disrupt ketosis. Fortunately, the market is full of innovative low-carb products and clever homemade recipes that can stand in for traditional tortillas. By opting for alternatives made from almond, coconut, or lupin flour, or using natural wraps like lettuce, you can continue to enjoy your favorite Mexican meals. Making smart substitutions is key to long-term success and satisfaction on a keto diet.

The Final Verdict

If you are serious about maintaining a state of ketosis, it is best to avoid traditional corn tortillas entirely. Instead, explore the many delicious and effective keto-friendly alternatives available. Your Mexican food cravings can still be satisfied, all without jeopardizing your health goals.

Frequently Asked Questions

For most people on a standard ketogenic diet aiming for 20-50 grams of net carbs per day, even one corn tortilla is not recommended. Its carb count, often 10-16g net carbs, can use up a significant portion of your daily limit and risk kicking you out of ketosis.

Excellent keto substitutes include tortillas made from almond or lupin flour, store-bought low-carb tortillas (like Mission Carb Balance), or natural wraps like large lettuce leaves. For a crunch, try baking crispy cheese shells.

No, even smaller, 'street taco' sized corn tortillas are generally not keto-friendly. Although smaller, they still contain a significant amount of carbs relative to a keto macro budget and should be avoided on a strict diet.

The net carb count can vary by size and brand, but a standard 6-inch corn tortilla typically contains between 10 and 16 grams of net carbs. This is based on USDA nutritional information and reflects the high starch content of corn.

While you can't make traditional corn tortillas on keto, you can create a keto-friendly version using low-carb flours. Some recipes use a combination of almond flour and a small amount of masa harina to replicate the flavor without the high carbs.

Yes, for the keto diet, low-carb tortillas are a far better option. Many brands offer tortillas with 1-4 grams of net carbs per serving, making them a much safer choice for staying in ketosis compared to traditional corn tortillas.

Some highly-rated store-bought keto tortillas include Mission Carb Balance, Mr. Tortilla, and La Banderita Carb Counter. Always read the labels to check net carb counts, as they can differ between brands.