Is There a Lot of Fat in Tamales?

November 21, 2025 •

3 min read

According to USDA data, a single medium pork tamale contains approximately 15 grams of fat, but the total fat content can vary widely depending on how the tamales are prepared. While traditionally made versions can be high in saturated fat due to the use of lard, a lot of fat in tamales can be significantly reduced with modern, healthier cooking methods.

Quick Summary

The fat content in tamales depends on the ingredients, especially the fat used in the masa dough, like lard, and the filling. Traditional recipes often have high fat levels, particularly saturated fat. However, various substitutions and cooking techniques can help lower the fat, making tamales a versatile dish for a balanced diet.

Key Points

Fat Source: The primary fat source in traditional tamales is lard, which is high in saturated fat and used to make the masa dough.
Filling Matters: The filling also contributes to the fat content; fattier meats and cheeses increase the overall fat, while lean meats and vegetables decrease it.
Healthier Alternatives: Vegetable oils like olive, canola, or avocado oil can be used instead of lard to create a low-saturated fat tamale.
Moderation is Key: Tamales can be part of a balanced diet when consumed in moderation and supplemented with vegetable-rich side dishes.
Portion Control: The size of the tamale greatly influences its caloric and fat content. Homemade tamales can be double the size of store-bought versions.
Recipe Variations: Fat-free and vegan tamale options exist, proving that tamales don't require fat to be delicious.

Understanding the Fat Content in Tamales

The perception that there is a lot of fat in tamales stems from their traditional preparation, which relies heavily on lard. Lard, or rendered pork fat, is a key ingredient in many classic masa recipes. It gives the corn dough its characteristic light, fluffy, and moist texture. Without sufficient fat, the masa can become dense and dry. For this reason, historically, a generous amount of lard was used to ensure a delicious and tender tamale.

The Role of Lard in Traditional Tamales

Lard is a significant source of saturated fat, a type of fat that, when consumed in excess, can increase cholesterol levels and raise the risk of heart disease. In traditional recipes, both the masa dough and the filling—which often uses fattier cuts of meat like pork butt—contribute to the high fat content. This makes a single serving of a traditionally prepared tamale a substantial source of saturated fat, and potentially high in calories.

Masa: The corn dough is whipped with lard to create a light and airy texture. The amount of lard can significantly influence the final fat content.
Filling: Fillings made with fattier meats, cheese, or added drippings can further elevate the overall fat and calorie count of the tamale.

The Rise of Healthier Tamale Alternatives

As nutritional awareness has grown, many people have sought healthier alternatives for making tamales. Modern and modified traditional recipes provide a way to enjoy this festive food without the high saturated fat. These alternatives do not sacrifice the rich, authentic flavor but focus on more heart-friendly ingredients.

Fat Substitutions: Vegetable shortening, canola oil, avocado oil, and olive oil can replace lard. These oils offer healthier monounsaturated and polyunsaturated fats while still producing a moist and flavorful masa.
Leaner Fillings: Using lean meats like shredded chicken breast, ground turkey, or vegetable-based fillings with black beans, sweet potatoes, or spinach dramatically reduces the fat content.
Plant-Based Options: For those following a plant-based diet, vegetarian or vegan tamales made with oil and vegetable broth offer a delicious and low-fat option.

Comparing Fat Content in Tamales

The table below illustrates the significant differences in fat content between traditional tamales and healthier alternatives. Figures can vary based on size and exact recipe.


Tamale Type	Fat Source	Fat per Serving (approx.)	Saturated Fat per Serving (approx.)
Traditional Pork	Lard in masa, fatty pork	22g	High
Traditional Chicken	Lard in masa, chicken drippings	19.4g	High
Healthy Pork/Chicken	Vegetable oil in masa, lean meat	7g	Lower
Vegetable/Bean	Olive or vegetable oil in masa, beans	12g (corn tamal)	Lower

Building a Balanced Meal with Tamales

Even if you are consuming traditional, lard-based tamales, you can still fit them into a balanced diet. It’s all about moderation and portion control. Serving one tamale with a larger side of vegetables, a fresh salsa, or a crisp cabbage salad can help balance the meal and increase fiber intake. For those concerned about heart health, it's wise to limit other sources of saturated fat throughout the day.

Conclusion

So, is there a lot of fat in tamales? The answer depends entirely on the recipe and preparation method. While traditional versions are high in fat due to the use of lard and fatty fillings, modern and modified recipes offer delicious, lower-fat options using leaner proteins and healthier oils. Enjoying tamales in moderation and making mindful substitutions allows you to savor this rich cultural tradition while maintaining a balanced, health-conscious diet.

Frequently Asked Questions

The ingredient responsible for most of the fat in traditional tamales is lard, which is rendered pork fat used to make the masa dough soft and fluffy.

Yes, tamales can be made without lard. Many modern recipes substitute lard with healthier fats like vegetable oil, canola oil, olive oil, or vegetable shortening.

Vegetarian tamales are often lower in fat, especially if they are made with vegetable oil instead of lard and filled with lean ingredients like beans or vegetables instead of meat and cheese.

The filling can significantly affect the fat content. Fillings with fatty cuts of meat, cheese, or other rich ingredients will be higher in fat, while leaner chicken, beans, or vegetable fillings will be lower.

The saturated fat in traditional tamales can increase cholesterol levels and the risk of heart disease when eaten in large quantities. However, consuming them in moderation as part of a balanced diet is less of a concern.

The fat content varies based on preparation. A medium pork tamale has about 15g of fat, while a large chicken tamale can have nearly 20g. Healthier versions can have much less.

To make tamales healthier, you can replace lard with vegetable oil, use leaner meats like shredded chicken or turkey, and add more vegetables or beans to the filling.