How much protein is in a 6 inch flour tortilla? A Nutrition Guide

November 10, 2025 •

4 min read

A standard 6-inch white flour tortilla typically contains about 2 to 3 grams of protein, a relatively small amount compared to other protein sources. Knowing exactly how much protein is in a 6 inch flour tortilla is key to understanding its place within a balanced diet and exploring options for increasing your protein intake.

Quick Summary

The protein content in a 6-inch flour tortilla is minimal, usually between 2 and 3 grams, and can vary by brand and recipe. A tortilla's primary macronutrient is carbohydrates, with a higher protein option available in whole wheat versions or specialized protein-fortified wraps. Filling combinations are essential for creating a complete and protein-rich meal.

Key Points

Low Protein Content: A standard 6-inch white flour tortilla contains only 2–3 grams of protein.
Consider Higher Protein Alternatives: Whole wheat tortillas offer more protein and fiber than standard white flour versions.
Fillings are Key: To boost protein, focus on fillings like lean meats, beans, eggs, or cheese, as the tortilla itself is not a primary source.
Explore Specialty Wraps: Commercial protein wraps, almond flour tortillas, and cottage cheese wraps are excellent high-protein options.
Be Mindful of Ingredients: Many white flour tortillas use refined flour, which is less nutrient-dense than whole grains.
Varies by Brand: Protein content can differ based on the brand and specific ingredients used in the tortilla's production.

The Nutritional Breakdown of a 6-Inch Flour Tortilla

While tortillas are a staple in many cuisines, their nutritional profile is important to consider for a balanced diet. A typical 6-inch white flour tortilla is primarily a source of carbohydrates, with a smaller amount of protein and fat. The exact figures can vary depending on the manufacturer and ingredients, but most fall within a similar range.

For example, some popular brands offer 6-inch tortillas with the following approximate values:

Market Pantry: 2g protein
Moe's Southwest Grill (kids size): 2g protein
Target Stores: 3g protein
Taco Del Mar: 3g protein
President's Choice: 2g protein

These values are based on an individual tortilla serving. It is also important to note that the flour used is often enriched and refined, which, while containing some protein, lacks the fiber and more substantial nutritional value of whole grains. Sodium content can also be a significant factor, with some brands containing over 200mg per serving.

The Role of Protein and Carbohydrates

Flour tortillas are not a significant source of protein on their own. Their primary function in a meal is to provide carbohydrates for energy. To make a tortilla-based meal more nutritionally complete and satiating, it is crucial to pair it with high-protein fillings. Protein is essential for building and repairing tissues, making enzymes and hormones, and providing a sense of fullness. Without an adequate protein source, a tortilla-based meal might not be as satisfying or provide the necessary building blocks for muscle repair.

Tortilla Comparison: White Flour vs. Other Options

Not all tortillas are created equal. Opting for a different type can significantly change its nutritional profile, affecting protein, fiber, and calorie counts. Here is a comparison of common tortilla types.


Nutrient	White Flour Tortilla (6-inch)	Whole Wheat Tortilla (6-inch)	Corn Tortilla (6-inch)
Calories	~90–120 kcal	~120–140 kcal	~50–70 kcal
Protein	2–3 g	4–5 g	< 2 g
Fiber	< 1 g	3–4 g	1–2 g
Net Carbs	High	Lower (due to fiber)	Low
Fat	2–4 g	2–4 g	~1 g
Gluten	Yes	Yes	No

As the table shows, whole wheat tortillas offer a notable increase in both protein and fiber compared to their white flour counterparts, making them a more nutrient-dense choice. Corn tortillas are naturally gluten-free and lower in calories but also contain less protein.

Boosting Protein in Tortilla-Based Meals

Since a single flour tortilla provides minimal protein, the true protein value of a meal comes from its fillings. Here are some effective ways to increase the protein content of your next meal:

Add Lean Meats: Fill tortillas with grilled chicken, lean ground turkey, or thinly sliced steak. For example, a 3-ounce serving of grilled chicken breast adds around 26 grams of protein.
Incorporate Beans and Legumes: Black beans, pinto beans, and lentils are excellent plant-based protein sources. A half-cup of black beans can add approximately 7-8 grams of protein.
Use High-Protein Cheeses: Opt for low-fat cottage cheese or shredded cheddar to add a protein boost and creamy texture.
Include Eggs: Scrambled eggs or a simple egg scramble make for a quick and easy high-protein tortilla breakfast.
Mix in Greek Yogurt: Use a dollop of Greek yogurt as a topping instead of sour cream for a protein-packed and tangy finish.

High-Protein and Specialty Tortilla Alternatives

For those seeking even more protein from their wrap, specialty and alternative options are available.

Commercial Protein Wraps: Brands like Mission Foods offer specialty protein wraps that pack significantly more protein than traditional tortillas, often incorporating pea protein.
Almond Flour Tortillas: These are often lower in carbs and higher in healthy fats and protein, making them suitable for low-carb or keto diets.
Chickpea Flour Wraps: Chickpea flour, or besan, is naturally high in protein and fiber. Wraps made from this flour are a great gluten-free, plant-based option.
Cottage Cheese Wraps: These viral, homemade wraps use blended cottage cheese and eggs to create a thin, flexible, and very high-protein wrap.
Lettuce Wraps: For a truly low-calorie, no-flour alternative, lettuce leaves (such as iceberg or butter lettuce) can serve as a crunchy wrapper for your fillings.

For a convenient and high-protein store-bought option, check out [Mission Foods Protein Tortilla Wraps](https://www.missionfoods.com/products/protein-tortilla-wraps/).

Conclusion

In summary, the protein content of a 6-inch flour tortilla is relatively low, averaging 2 to 3 grams per serving. While they serve as a simple source of carbohydrates, they do not contribute significantly to daily protein goals. To create a more balanced and nourishing meal, it is essential to focus on high-protein fillings like lean meat, beans, or eggs. For those looking to increase protein from the wrap itself, whole wheat tortillas or specialty alternatives like almond flour or chickpea flour wraps offer superior nutritional profiles. Making conscious choices about both the tortilla and its contents is key to building a healthier, more satisfying meal.

Frequently Asked Questions

No, a 6-inch flour tortilla is not considered a good source of protein. It typically contains only 2 to 3 grams of protein, meaning it primarily provides carbohydrates rather than protein.

Corn tortillas generally have less protein than flour tortillas. While a 6-inch flour tortilla offers around 2-3 grams, a similar-sized corn tortilla has less than 2 grams.

Yes, whole wheat tortillas are typically higher in protein than white flour versions. A standard 6-inch whole wheat tortilla can contain 4 to 5 grams of protein, along with significantly more fiber.

To easily increase the protein in your meal, simply add high-protein fillings like cooked chicken, lean ground beef, beans, or lentils. Incorporating cheese or eggs can also significantly boost the protein content.

Specialty products like Mission Foods' Protein Tortilla Wraps often have a higher protein content due to added ingredients like pea protein. These can contain 7 grams of protein per wrap.

It depends on the ingredients. A homemade cottage cheese wrap, made with cottage cheese and eggs, can be very high in protein. Standard flour-based homemade tortillas will likely have similar protein content to store-bought versions.

Yes, larger tortillas will naturally contain more protein simply because they use more ingredients. An 8-inch flour tortilla has about 4 grams of protein, while a 12-inch burrito-style one can have 5 grams or more.