What is better for keto flour or corn tortillas?

December 5, 2025 •

4 min read

For a strict ketogenic diet, neither traditional corn nor flour tortillas are suitable due to their high carbohydrate content. In fact, an average-sized traditional corn tortilla can contain around 12g of total carbs, while a flour tortilla of a similar size can have even more, making them unsuitable for maintaining ketosis.

Quick Summary

Traditional corn and flour tortillas contain high carbohydrate levels that prevent ketosis, making them incompatible with a strict keto diet. Viable alternatives use low-carb flours like almond or coconut for wraps and tacos.

Key Points

Neither is Keto-Friendly: For a strict ketogenic diet, both traditional flour and corn tortillas are too high in carbohydrates and should be avoided.
Focus on Low-Carb Alternatives: The best options for keto are tortillas made from low-carb flours such as almond, coconut, or lupin flour.
Homemade vs. Store-Bought: You can make your own keto tortillas for maximum control over ingredients or purchase commercial low-carb brands for convenience, just be sure to read labels carefully for net carbs.
Texture Varies: The texture of keto tortillas depends on the ingredients used; almond flour tends to be softer, while others can be firmer or crispier.
Lupin Flour for Authentic Flavor: For those who miss the corn-like flavor, lupin flour can be used in keto recipes to achieve a similar taste profile.
Check Net Carbs Carefully: Store-bought low-carb tortillas often use fiber to reduce the net carb count, but it's crucial to verify this on the nutritional information to ensure it fits your daily macros.

Understanding the Problem with Traditional Tortillas

The fundamental issue with both traditional flour and corn tortillas for anyone following a ketogenic diet is their high carbohydrate density. A keto diet requires a daily carb intake, typically under 50g, to maintain the metabolic state of ketosis. A single standard-sized tortilla can consume a large portion of this daily allowance, leaving little room for other foods. The primary ingredients in these products are the culprits: corn masa for corn tortillas and wheat flour for flour tortillas, both of which are high in carbohydrates.

The Carb Count in Traditional Corn Tortillas

Traditional corn tortillas still contain a significant amount of carbs. Made from corn, a starchy vegetable, they are naturally carb-heavy. A standard corn tortilla can have around 12 grams of carbs and 1–2 grams of fiber, resulting in roughly 10–11 grams of net carbs. This is often too high for a strict ketogenic regimen, especially if you plan to eat more than one.

The Carb Count in Traditional Flour Tortillas

Made from processed wheat flour, traditional flour tortillas are even less suitable for keto than corn tortillas. A single medium-sized flour tortilla often contains upwards of 14 grams of carbs. Since wheat flour is a refined carbohydrate, these tortillas offer little fiber to offset the carb load, resulting in a high net carb count that can easily disrupt ketosis. Many popular store-bought flour tortillas are even larger than corn varieties, further increasing the carb load per serving.

Low-Carb Alternatives for Keto Tortillas

Fortunately, avoiding traditional flour and corn tortillas doesn't mean you have to give up Mexican-inspired meals on your keto journey. The market now offers a variety of excellent low-carb and keto-friendly tortilla alternatives, including homemade recipes and commercial products.

Popular Homemade Keto Tortillas

Making your own tortillas at home provides complete control over ingredients and macros. Popular recipes use alternative flours and binding agents to create pliable and tasty wraps.

Almond Flour Tortillas: Almond flour is a staple in keto baking due to its low carb count.
Coconut Flour Tortillas: Coconut flour is another option, though it results in a denser texture.
Lupin Flour Tortillas: Lupin flour can mimic the flavor and texture of a traditional corn tortilla.
Egg-Based Tortillas: Thin, egg-based wraps can serve as a quick alternative.

Store-Bought Low-Carb Tortillas

For convenience, many brands now offer commercially produced low-carb tortillas. These products are a game-changer for those who miss traditional wraps but don't have time to bake.

Mission Zero Carb Tortillas: These boast 0g net carbs.
La Banderita Carb Counter: Another option offering 0g net carbs for a small serving.
Maria and Ricardo's Almond Flour Tortillas: A grain-free option with around 4g net carbs per tortilla.

Flour vs. Corn Tortillas for Keto: A Comparison

To make the best decision for your keto needs, here is a direct comparison of traditional flour, traditional corn, and typical keto-friendly tortillas.


Feature	Traditional Flour Tortillas	Traditional Corn Tortillas	Keto-Friendly Alternatives
Key Ingredients	Wheat flour, water, shortening	Corn masa, water	Almond flour, coconut flour, psyllium husk, vital wheat gluten
Net Carbs (approx.)	High (13g+)	High (10g+)	Very Low (0-4g)
Keto Suitability	Not suitable	Not suitable	Excellent
Texture	Soft, pliable, used for burritos	Firmer, smaller, used for tacos	Varies greatly; can be soft or firm depending on ingredients
Gluten-Free	No	Yes, naturally	Often yes, depending on ingredients
Key Use Case	Not for strict keto	Not for strict keto	Wraps, tacos, burritos, quesadillas on a keto diet

Choosing the Right Tortilla for Your Keto Goals

When it comes to the question, "What is better for keto flour or corn tortillas?" the answer for a strict ketogenic diet is neither. Both traditional versions contain too many carbohydrates to be regularly consumed while staying in ketosis. The clear winners are the low-carb alternatives, whether homemade or store-bought.

Your final choice will likely depend on your personal preferences and dietary needs. If you prioritize convenience, store-bought low-carb tortillas are a great option, but remember to always check the nutrition label for net carbs. If you prefer to control ingredients and avoid wheat, homemade versions using almond or coconut flour are the way to go. The rise of quality keto-friendly options means you can continue enjoying your favorite dishes without compromising your dietary goals.

For more information on the ketogenic diet, you can visit the official website of the Ketogenic Diet for resources and research on the metabolic state.

In conclusion, rather than choosing between two high-carb options, a better question for the keto dieter is, "Which low-carb alternative is right for me?" By exploring the options available, you can find a delicious and sustainable solution to satisfy your cravings while remaining in ketosis.

How to make your own keto tortillas

You can make your own keto tortillas at home. Popular recipes often include low-carb flours like almond or coconut, along with binding ingredients such as psyllium husk and xanthan gum. These are mixed with water to form a dough, which is then rolled thin and cooked in a hot skillet until lightly browned. Keeping the cooked tortillas wrapped in a towel helps them stay soft. You can find detailed recipes in the referenced documents.

Frequently Asked Questions

No, traditional flour tortillas are not suitable for a keto diet. They are made from refined wheat flour, which is very high in carbohydrates and will prevent you from staying in ketosis.

No, traditional corn tortillas are not keto-friendly. Although they are lower in carbs than flour tortillas, they still contain a significant amount of starch from the corn, with an average of 10-11 net carbs per tortilla, which is too high for a strict keto diet.

Effective keto tortilla alternatives are made from low-carb flours like almond flour, coconut flour, or lupin flour. Some popular options also include cheese wraps, egg-based wraps, or commercially produced low-carb tortillas from brands like Mission or La Banderita.

Store-bought low-carb tortillas can be reliable, but you must read the nutritional label carefully to check the net carb count per serving. Brands like Mission and La Banderita offer tortillas with very low net carbs, but individual tolerance and total daily carb limits should be considered.

Homemade keto tortillas can be made using a mix of low-carb flours such as almond flour and coconut flour, along with binding agents like xanthan gum or psyllium husk powder. These ingredients are mixed with water and formed into thin discs before being cooked in a skillet.

While homemade keto tortillas can have a delicious taste and soft, pliable texture, they will not taste identical to traditional corn or flour tortillas. The specific taste and texture will depend on the flour substitutes used.

Yes, keto-friendly tortillas are versatile and can be used for a wide range of recipes, including quesadillas, enchiladas, burritos, wraps, and even dessert wraps. Some recipes also explain how to bake them into crispy chips.

Traditional flour tortillas generally have a slightly higher net carb count than corn tortillas. For example, a standard corn tortilla might have around 10-11g net carbs, while a similar-sized flour tortilla could be 13g or higher, though this varies by size and brand.