Is Masa Harina High in Carbs? A Nutritional Breakdown

January 14, 2026 •

3 min read

According to nutritional data, masa harina is indeed high in carbohydrates, making up roughly 80% of its caloric content. This article will delve into the specific carbohydrate breakdown of masa harina, its glycemic impact, and how it compares to other flour alternatives.

Quick Summary

Masa harina is a gluten-free corn flour with a high carbohydrate concentration and a high glycemic index. It is not suitable for strict low-carb or ketogenic diets but can be a part of a balanced diet when consumed in moderation. The flour offers nutritional benefits like dietary fiber and essential minerals.

Key Points

High Carbohydrate Content: A single cup of masa harina can contain nearly 90 grams of total carbohydrates, making it a high-carb ingredient.
Not Keto-Friendly: Due to its high net carb count, masa harina is not recommended for strict low-carb or ketogenic diets.
Moderate to High Glycemic Index: The starchy nature of masa harina gives it a moderate to high glycemic index, which can cause spikes in blood sugar.
Source of Dietary Fiber: Masa harina contains dietary fiber, which helps mitigate the blood sugar impact and aids digestion.
Low-Carb Alternatives Exist: For those needing a low-carb option, substitutes like almond flour, coconut flour, or pork rinds can be used to make tortillas.

Understanding Masa Harina's Nutritional Profile

Masa harina is a special kind of corn flour made from dried corn kernels that have been treated with a process called nixtamalization. This process involves soaking and cooking the corn in an alkaline solution, which enhances its nutritional value and unique texture. While celebrated for its role in authentic Mexican cuisine, its high carbohydrate content is a critical consideration for many dieters, particularly those following a low-carb or ketogenic plan.

Carbohydrate Content in Detail

A single cup (approximately 116g) of masa harina contains a significant amount of carbohydrates, with various sources citing total carbs between 87g and 96g. The majority of these carbohydrates are starches, which are broken down into sugars by the body, affecting blood sugar levels. However, it is also a good source of dietary fiber, which helps to slow down this process.

Total Carbohydrates: The amount of total carbohydrates in masa harina is substantial, with some brands listing as much as 96g per cup.
Dietary Fiber: A notable portion of these carbs is dietary fiber, which is beneficial for digestion. One cup can provide around 7 to 12 grams of fiber, depending on the source.
Net Carbs: Net carbs are calculated by subtracting the fiber content from the total carbohydrates. While still relatively high, the fiber helps reduce the overall impact. For example, a 1/4 cup serving with 24g of total carbs and 2g of fiber would have 22g of net carbs.

Comparing Masa Harina to Other Flours

For those watching their carb intake, it's helpful to see how masa harina stacks up against other popular flours. This comparison highlights why alternatives are necessary for very low-carb or keto diets.


Feature	Masa Harina	Almond Flour	Coconut Flour
Carb Profile	High carb, high starch	Very low carb	Low carb, high fiber
Best For	Tortillas, tamales	Keto baking, cakes	Keto baking, thickener
Texture	Distinctly corn, earthy	Moist, nutty, light	Dry, absorbent, dense
Glycemic Impact	Moderate to High GI	Low GI	Low GI
Gluten-Free	Yes	Yes	Yes

Glycemic Index and Blood Sugar

Because masa harina is predominantly starch, it has a moderate to high glycemic index (GI), meaning it can cause a relatively quick spike in blood sugar levels. This is a crucial point for individuals managing diabetes or seeking to maintain stable energy levels. The fiber content helps, but not enough to offset the high carbohydrate load for those on a restrictive diet.

Practical Implications for Dieters

For most people, masa harina is a nutritious gluten-free option when consumed in moderation. However, for those on a ketogenic diet, which limits daily carb intake to 50g or less, masa harina is generally not recommended due to its high net carb count. A single serving can consume a significant portion of a day's allowance.

List of Low-Carb Alternatives for Mexican Cooking

If you want to enjoy the flavors of Mexican cooking without the high carb count of masa harina, consider these alternatives:

Almond Flour Tortillas: Almond flour is a popular low-carb substitute for tortillas, offering a good texture and nutty flavor.
Coconut Flour Tortillas: Coconut flour is another fiber-rich, low-carb alternative for making tortillas.
Pork Rind Tortillas: For a truly low-carb option, pork rinds can be used to create tortillas with less than 1g of net carbs per serving.
Cauliflower Tortillas: Blended with eggs and cheese, cauliflower can form a base for a very low-carb tortilla.
Lettuce Wraps: A simple and effective alternative, large lettuce leaves can be used as a wrap for tacos.

Conclusion: Making Informed Dietary Choices

So, is masa harina high in carbs? The answer is a clear yes. While masa harina offers beneficial dietary fiber and minerals, its overall carbohydrate load makes it unsuitable for those following strict low-carb or ketogenic diets. The high glycemic index suggests it can significantly impact blood sugar. For individuals seeking to reduce their carb intake, utilizing alternatives like almond or coconut flour is the most effective strategy. Ultimately, understanding your dietary goals and the nutritional profile of ingredients is key to making informed choices about what you eat.

To learn more about healthy eating and nutrition, you can consult resources from the American Diabetes Association, which provides excellent information on managing carbohydrate intake.

Frequently Asked Questions

Masa harina is made from corn that has undergone nixtamalization, a process where it is soaked and cooked in an alkaline solution. Regular corn flour is simply ground from untreated corn. This process gives masa harina a distinct taste, aroma, and improved nutritional content compared to regular corn flour.

Yes, masa harina is naturally gluten-free since it is made from corn. It is a safe option for individuals with celiac disease or gluten sensitivity.

No, masa harina is not suitable for a ketogenic diet due to its high carbohydrate content. The daily carb limit on a keto diet is typically 20-50 grams, and masa harina's high net carbs make it difficult to stay within this range.

Masa harina has a moderate to high glycemic index. This means it can cause blood sugar levels to rise relatively quickly, which is a consideration for those managing blood sugar.

There are several low-carb alternatives for tortillas, including using flours made from almonds, coconuts, or even vegetables like cauliflower. Another option is using lettuce wraps for tacos.

Despite being high in carbs, masa harina does offer nutritional benefits. The nixtamalization process increases its calcium content, and it also contains dietary fiber, iron, and B vitamins like niacin.

Net carbs in masa harina are calculated by subtracting the dietary fiber from the total carbs. For example, a 1/4 cup serving of one brand has 24g total carbs and 2g fiber, resulting in 22g net carbs. While fiber reduces the overall impact, the net carb count remains high.