How many calories are in one tortilla?

Tortilla has 52 calories per tortilla or 217 calories for every 100 grams. Most of its calories are from carbohydrates, fat and protein.

How much protein is in one tortilla?

A great source of protein, a single tortilla contains 3% of recommended daily values or 1.4 grams of protein. However, the protein in tortilla is not complete, meaning it does not contain all 9 essential amino acids.

What vitamins and minerals are in tortilla?

Tortilla is an excellent source of a few nutrients, including carbohydrates and calcium. It also contains significant amounts of dietary fiber, magnesium and potassium.

Vegan Food with Nutrition Similar to Tortilla

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Summary
Similar nuts
Similar plants

Tortilla source

Similar to Tortilla

A common baked good, tortilla is an excellent source of dietary fiber and calcium. It also has significant amounts of niacin. One tortilla contains about 52 calories.

For vegan nutritional substitutes, the most comparable foods to tortilla include cornmeal, oats and wild rice.

We compared the key nutrients in tortilla (dietary fiber and calcium) to nutrients in hundreds of other foods with data from USDA.^[1]

Summary of the most similar foods by category:

nuts, grains and legumes: Cornmeal, Oats, , Wild Rice, Granola, Chickpeas, Quinoa, Barley, Pumpkin Seeds, Sunflower Seeds, Pinto Beans, Brown Rice, Mung Bean, Pecan

plants and vegetables: Nutmeg, Cardamom, Yellow Mustard, Capers, Pea Shoots, Leeks

The details of the top vegan 20 foods most nutritionally similar to tortilla are below.

nuts, grains and legumes

There are quite a few seeds or grains that offer similar nutritional benefits to tortilla. Cornmeal, oats, , wild rice and granola are all high in dietary fiber and or calcium.

Cornmeal

Similarity: > 95%

Cornmeal is also high in dietary fiber and contains some of the same nutrients. Moreover, cornmeal contains more protein, iron, potassium, thiamin and niacin than tortilla.

For 100 grams of tortilla and cornmeal:

Tortilla (3.5 ounces)		Cornmeal (7/8 cup)
6.3	dietary fiber (G)	9.4
81	calcium (MG)	6

However, tortilla does contain more calcium than cornmeal by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	384
0.88	sugar (G)	1.6
5.7	protein (G)	9.9
0.45	saturated fat (G)	1
0.28	Vitamin E (MG)	0.37
1.2	iron (MG)	3
186	potassium (MG)	322
0.09	thiamin (MG)	0.3
0.07	riboflavin (MG)	0.09
1.5	niacin (MG)	2.5
0.11	pantothenic acid (MG)	0.6
0.22	Vitamin B6 (MG)	0.59
5	folate (UG)	34

0.98 | 0.98 | 4.2 Complete Comparison:
Cornmeal vs. Tortilla

Oats

Similarity: > 95%

More nutritionally dense than tortilla, oats are also high in dietary fiber and calcium. Moreover, oats contains more protein, iron, potassium, thiamin and riboflavin than tortilla.

For 100 grams of tortilla and oats:

Tortilla (3.5 ounces)		Oats (5/8 cup)
6.3	dietary fiber (G)	11
81	calcium (MG)	54

However, tortilla does contain more Vitamin B6 than oats by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	389
0.88	sugar (G)	0
5.7	protein (G)	17
0.45	saturated fat (G)	1.2
0.28	Vitamin E (MG)	0
1.2	iron (MG)	4.7
186	potassium (MG)	429
0.09	thiamin (MG)	0.76
0.07	riboflavin (MG)	0.14
1.5	niacin (MG)	0.96
0.11	pantothenic acid (MG)	1.3
0.22	Vitamin B6 (MG)	0.12
5	folate (UG)	56

0.97 | 0.97 | 6.04 Complete Comparison:
Oats vs. Tortilla

Similarity: > 95%

is also high in dietary fiber and contains some of the same nutrients. Moreover, contains more protein, Vitamin A, iron, potassium and thiamin than tortilla.

For 100 grams of tortilla and :

Tortilla (3.5 ounces)		(5/8 cup)
6.3	dietary fiber (G)	7.3
81	calcium (MG)	7

A higher water content, is less nutritionally dense than tortilla. Tortilla does contain more calcium than by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	365
0.88	sugar (G)	0.64
5.7	protein (G)	9.4
0.45	saturated fat (G)	0.67
0	Vitamin A (UG)	11
0.28	Vitamin E (MG)	0.49
1.2	iron (MG)	2.7
186	potassium (MG)	287
0.09	thiamin (MG)	0.39
0.07	riboflavin (MG)	0.2
1.5	niacin (MG)	3.6
0.11	pantothenic acid (MG)	0.42
0.22	Vitamin B6 (MG)	0.62
5	folate (UG)	19

0.965 | 0.965 | 0 Complete Comparison:
vs. Tortilla

Wild Rice

Similarity: > 95%

Wild rice is also high in and contains some of the same nutrients.

For 100 grams of tortilla and wild rice:

Tortilla (3.5 ounces)		Wild Rice (5/8 cup)
6.3	dietary fiber (G)	1.8
81	calcium (MG)	3

However, tortilla does contain more dietary fiber, protein, calcium, iron and potassium than wild rice by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	101
0.88	sugar (G)	0.73
5.7	protein (G)	4
0.45	saturated fat (G)	0.05
0.28	Vitamin E (MG)	0.24
1.2	iron (MG)	0.6
186	potassium (MG)	101
0.09	thiamin (MG)	0.05
0.07	riboflavin (MG)	0.09
1.5	niacin (MG)	1.3
0.11	pantothenic acid (MG)	0.15
0.22	Vitamin B6 (MG)	0.14
5	folate (UG)	26

0.958 | 0.958 | 1.37 Complete Comparison:
Wild Rice vs. Tortilla

Granola

Similarity: > 95%

More nutritionally dense than tortilla, granola is also high in dietary fiber and calcium. Also, granola contains more protein, Vitamin C and Vitamin E than tortilla.

For 100 grams of tortilla and granola:

Tortilla (3.5 ounces)		Granola (7/8 cup)
6.3	dietary fiber (G)	8.9
81	calcium (MG)	76

However, tortilla

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	489
0.88	sugar (G)	20
5.7	protein (G)	14
0.45	saturated fat (G)	4
0	trans fat (G)	0.02
0	Vitamin C (MG)	1.2
0	Vitamin A (UG)	1
0.28	Vitamin E (MG)	11
1.2	iron (MG)	4
186	potassium (MG)	539
0.09	thiamin (MG)	0.55
0.07	riboflavin (MG)	0.35
1.5	niacin (MG)	2.7
0.11	pantothenic acid (MG)	0.75
0.22	Vitamin B6 (MG)	0.37
5	folate (UG)	84

0.954 | 0.954 | 7.62 Complete Comparison:
Granola vs. Tortilla

Chickpeas

Similarity: > 95%

Chickpeas are also high in dietary fiber and calcium. Moreover, chickpeas contains more protein, Vitamin C, iron, potassium and folate than tortilla.

For 100 grams of tortilla and chickpeas:

Tortilla (3.5 ounces)		Chickpeas (5/8 cup)
6.3	dietary fiber (G)	7.6
81	calcium (MG)	49

However, tortilla does contain more niacin and Vitamin B6 than chickpeas by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	164
0.88	sugar (G)	4.8
5.7	protein (G)	8.9
0.45	saturated fat (G)	0.27
0	Vitamin C (MG)	1.3
0	Vitamin A (UG)	1
0.28	Vitamin E (MG)	0.35
1.2	iron (MG)	2.9
186	potassium (MG)	291
0.09	thiamin (MG)	0.12
0.07	riboflavin (MG)	0.06
1.5	niacin (MG)	0.53
0.11	pantothenic acid (MG)	0.29
0.22	Vitamin B6 (MG)	0.14
5	folate (UG)	172

0.948 | 0.948 | 3.16 Complete Comparison:
Chickpeas vs. Tortilla

Quinoa

Similarity: > 90%

Quinoa is also high in dietary fiber and contains some of the same nutrients. Also, quinoa contains more folate than tortilla.

For 100 grams of tortilla and quinoa:

Tortilla (3.5 ounces)		Quinoa (1/2 cup)
6.3	dietary fiber (G)	2.8
81	calcium (MG)	17

However, tortilla does contain more calcium, niacin, pantothenic acid and Vitamin B6 than quinoa by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	120
0.88	sugar (G)	0.87
5.7	protein (G)	4.4
0.45	saturated fat (G)	0.23
0.28	Vitamin E (MG)	0.63
1.2	iron (MG)	1.5
186	potassium (MG)	172
0.09	thiamin (MG)	0.11
0.07	riboflavin (MG)	0.11
1.5	niacin (MG)	0.41
0.11	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.12
5	folate (UG)	42

0.938 | 0.938 | 1.98 Complete Comparison:
Quinoa vs. Tortilla

Barley

Similarity: > 90%

Barley is also high in dietary fiber and contains some of the same nutrients. Moreover, barley contains more protein, iron, potassium, thiamin and niacin than tortilla.

For 100 grams of tortilla and barley:

Tortilla (3.5 ounces)		Barley (1/2 cup)
6.3	dietary fiber (G)	16
81	calcium (MG)	29

However, tortilla does contain more calcium than barley by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	352
0.88	sugar (G)	0.8
5.7	protein (G)	9.9
0.45	saturated fat (G)	0.24
0	Vitamin A (UG)	1
0.28	Vitamin E (MG)	0.02
1.2	iron (MG)	2.5
186	potassium (MG)	280
0.09	thiamin (MG)	0.19
0.07	riboflavin (MG)	0.11
1.5	niacin (MG)	4.6
0.11	pantothenic acid (MG)	0.28
0.22	Vitamin B6 (MG)	0.26
5	folate (UG)	23

0.937 | 0.937 | 4.82 Complete Comparison:
Barley vs. Tortilla

Pumpkin Seeds

Similarity: > 90%

Pumpkin seeds are also high in dietary fiber and calcium. Also, pumpkin seeds contains more protein, iron and potassium than tortilla.

For 100 grams of tortilla and pumpkin seeds:

Tortilla (3.5 ounces)		Pumpkin Seeds (1.5 cup)
6.3	dietary fiber (G)	18
81	calcium (MG)	55

However, tortilla does contain more niacin and Vitamin B6 than pumpkin seeds by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	446
0.88	sugar (G)	0
5.7	protein (G)	19
0.45	saturated fat (G)	3.7
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	3
0.28	Vitamin E (MG)	0
1.2	iron (MG)	3.3
186	potassium (MG)	919
0.09	thiamin (MG)	0.03
0.07	riboflavin (MG)	0.05
1.5	niacin (MG)	0.29
0.11	pantothenic acid (MG)	0.06
0.22	Vitamin B6 (MG)	0.04
5	folate (UG)	9

0.937 | 0.937 | 4.91 Complete Comparison:
Pumpkin Seeds vs. Tortilla

Sunflower Seeds

Similarity: > 90%

More nutritionally dense than tortilla, sunflower seeds are also high in dietary fiber and calcium. Moreover, sunflower seeds contains more protein, Vitamin C, iron and potassium than tortilla.

For 100 grams of tortilla and sunflower seeds:

Tortilla (3.5 ounces)		Sunflower Seeds (3/4 cup)
6.3	dietary fiber (G)	12
81	calcium (MG)	57

However, tortilla

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	619
0.88	sugar (G)	0
5.7	protein (G)	17
0.45	saturated fat (G)	6
0	Vitamin C (MG)	1.4
0.28	Vitamin E (MG)	0
1.2	iron (MG)	6.8
186	potassium (MG)	491
0.09	thiamin (MG)	0.33
0.07	riboflavin (MG)	0.29
1.5	niacin (MG)	4.2
0.11	pantothenic acid (MG)	7.1
0.22	Vitamin B6 (MG)	0.81
5	folate (UG)	238

0.932 | 0.932 | 8.9 Complete Comparison:
Sunflower Seeds vs. Tortilla

Pinto Beans

Similarity: > 90%

Pinto beans are also high in dietary fiber and calcium. Also, pinto beans contains more potassium than tortilla.

For 100 grams of tortilla and pinto beans:

Tortilla (3.5 ounces)		Pinto Beans (3/8 can)
6.3	dietary fiber (G)	5.5
81	calcium (MG)	63

However, tortilla does contain more niacin, pantothenic acid and Vitamin B6 than pinto beans by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	114
0.88	sugar (G)	0.54
5.7	protein (G)	7
0.45	saturated fat (G)	0.16
0	Vitamin C (MG)	0.1
0.28	Vitamin E (MG)	0
1.2	iron (MG)	1.3
186	potassium (MG)	274
0.09	thiamin (MG)	0.05
0.07	riboflavin (MG)	0.02
1.5	niacin (MG)	0.27
0.11	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0
5	folate (UG)	24

0.931 | 0.931 | 1.45 Complete Comparison:
Pinto Beans vs. Tortilla

Brown Rice

Similarity: > 90%

Brown rice is also high in and contains some of the same nutrients. Also, brown rice contains more thiamin and niacin than tortilla.

For 100 grams of tortilla and brown rice:

Tortilla (3.5 ounces)		Brown Rice (1/2 cup)
6.3	dietary fiber (G)	1.6
81	calcium (MG)	3

However, tortilla does contain more dietary fiber, protein, calcium, iron and potassium than brown rice by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	123
0.88	sugar (G)	0.24
5.7	protein (G)	2.7
0.45	saturated fat (G)	0.26
0.28	Vitamin E (MG)	0.17
1.2	iron (MG)	0.56
186	potassium (MG)	86
0.09	thiamin (MG)	0.18
0.07	riboflavin (MG)	0.07
1.5	niacin (MG)	2.6
0.11	pantothenic acid (MG)	0.38
0.22	Vitamin B6 (MG)	0.12
5	folate (UG)	9

0.931 | 0.931 | 1.99 Complete Comparison:
Brown Rice vs. Tortilla

Mung Bean

Similarity: > 90%

More nutritionally dense than tortilla, mung bean is also high in dietary fiber and calcium. Moreover, mung bean contains more protein, Vitamin C, Vitamin A and iron than tortilla.

For 100 grams of tortilla and mung bean:

Tortilla (3.5 ounces)		Mung Bean (1/2 cup)
6.3	dietary fiber (G)	16
81	calcium (MG)	132

However, tortilla

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	347
0.88	sugar (G)	6.6
5.7	protein (G)	24
0.45	saturated fat (G)	0.35
0	Vitamin C (MG)	4.8
0	Vitamin A (UG)	6
0.28	Vitamin E (MG)	0.51
1.2	iron (MG)	6.7
186	potassium (MG)	1246
0.09	thiamin (MG)	0.62
0.07	riboflavin (MG)	0.23
1.5	niacin (MG)	2.3
0.11	pantothenic acid (MG)	1.9
0.22	Vitamin B6 (MG)	0.38
5	folate (UG)	625

0.929 | 0.929 | 7.63 Complete Comparison:
Mung Bean vs. Tortilla

Pecan

Similarity: > 90%

More nutritionally dense than tortilla, pecan is also high in dietary fiber and calcium. Moreover, pecan contains more protein, Vitamin C, iron and potassium than tortilla.

For 100 grams of tortilla and pecan:

Tortilla (3.5 ounces)		Pecan (7/8 cup)
6.3	dietary fiber (G)	9.6
81	calcium (MG)	70

However, tortilla

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	691
0.88	sugar (G)	4
5.7	protein (G)	9.2
0.45	saturated fat (G)	6.2
0	Vitamin C (MG)	1.1
0	Vitamin A (UG)	3
0.28	Vitamin E (MG)	1.4
1.2	iron (MG)	2.5
186	potassium (MG)	410
0.09	thiamin (MG)	0.66
0.07	riboflavin (MG)	0.13
1.5	niacin (MG)	1.2
0.11	pantothenic acid (MG)	0.86
0.22	Vitamin B6 (MG)	0.21
5	folate (UG)	22

0.926 | 0.926 | 6.12 Complete Comparison:
Pecan vs. Tortilla

plants and vegetables

Several plants and vegetables offer similar nutrients to tortilla including nutmeg, cardamom, yellow mustard, capers and pea shoots.

Nutmeg

Similarity: > 95%

More nutritionally dense than tortilla, nutmeg is also high in dietary fiber and calcium. Moreover, nutmeg contains more Vitamin C, iron, potassium and thiamin than tortilla.

For 100 grams of tortilla and nutmeg:

Tortilla (3.5 ounces)		Nutmeg (45 tsps)
6.3	dietary fiber (G)	21
81	calcium (MG)	184

However, tortilla does contain more pantothenic acid than nutmeg by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	525
0.88	sugar (G)	3
5.7	protein (G)	5.8
0.45	saturated fat (G)	26
0	Vitamin C (MG)	3
0	Vitamin A (UG)	5
0.28	Vitamin E (MG)	0
1.2	iron (MG)	3
186	potassium (MG)	350
0.09	thiamin (MG)	0.35
0.07	riboflavin (MG)	0.06
1.5	niacin (MG)	1.3
0.11	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.16
5	folate (UG)	76

0.952 | 0.952 | 5.49 Complete Comparison:
Nutmeg vs. Tortilla

Cardamom

Similarity: > 95%

More nutritionally dense than tortilla, cardamom is also high in dietary fiber and calcium. Moreover, cardamom contains more protein, Vitamin C, iron, potassium and thiamin than tortilla.

For 100 grams of tortilla and cardamom:

Tortilla (3.5 ounces)		Cardamom (50 tsps)
6.3	dietary fiber (G)	28
81	calcium (MG)	383

However, tortilla does contain more pantothenic acid than cardamom by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	311
0.88	sugar (G)	0
5.7	protein (G)	11
0.45	saturated fat (G)	0.68
0	Vitamin C (MG)	21
0.28	Vitamin E (MG)	0
1.2	iron (MG)	14
186	potassium (MG)	1119
0.09	thiamin (MG)	0.2
0.07	riboflavin (MG)	0.18
1.5	niacin (MG)	1.1
0.11	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.23
5	folate (UG)	0

0.946 | 0.946 | 7.2 Complete Comparison:
Cardamom vs. Tortilla

Yellow Mustard

Similarity: > 90%

Yellow mustard is also high in dietary fiber and calcium. Also, yellow mustard contains more thiamin than tortilla.

For 100 grams of tortilla and yellow mustard:

Tortilla (3.5 ounces)		Yellow Mustard (20 tsps)
6.3	dietary fiber (G)	4
81	calcium (MG)	63

However, tortilla does contain more protein, niacin and Vitamin B6 than yellow mustard by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	60
0.88	sugar (G)	0.92
5.7	protein (G)	3.7
0.45	saturated fat (G)	0.21
0	trans fat (G)	0.01
0	Vitamin C (MG)	0.3
0	Vitamin A (UG)	5
0.28	Vitamin E (MG)	0.36
1.2	iron (MG)	1.6
186	potassium (MG)	152
0.09	thiamin (MG)	0.18
0.07	riboflavin (MG)	0.07
1.5	niacin (MG)	0.57
0.11	pantothenic acid (MG)	0.25
0.22	Vitamin B6 (MG)	0.07
5	folate (UG)	7

0.933 | 0.933 | 2.23 Complete Comparison:
Yellow Mustard vs. Tortilla

Capers

Similarity: > 90%

Capers are also high in dietary fiber and contains some of the same nutrients. Moreover, capers contains more Vitamin C, Vitamin A, iron and riboflavin than tortilla.

For 100 grams of tortilla and capers:

Tortilla (3.5 ounces)		Capers (12 tbsps)
6.3	dietary fiber (G)	3.2
81	calcium (MG)	40

However, tortilla does contain more protein, calcium, potassium and thiamin than capers by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	23
0.88	sugar (G)	0.41
5.7	protein (G)	2.4
0.45	saturated fat (G)	0.23
0	Vitamin C (MG)	4.3
0	Vitamin A (UG)	7
0.28	Vitamin E (MG)	0.88
1.2	iron (MG)	1.7
186	potassium (MG)	40
0.09	thiamin (MG)	0.02
0.07	riboflavin (MG)	0.14
1.5	niacin (MG)	0.65
0.11	pantothenic acid (MG)	0.03
0.22	Vitamin B6 (MG)	0.02
5	folate (UG)	23

0.933 | 0.933 | 1.27 Complete Comparison:
Capers vs. Tortilla

Pea Shoots

Similarity: > 90%

Pea shoots are also high in dietary fiber and contains some of the same nutrients. Also, pea shoots contains more Vitamin C, Vitamin A and folate than tortilla.

For 100 grams of tortilla and pea shoots:

Tortilla (3.5 ounces)		Pea Shoots (1 cup)
6.3	dietary fiber (G)	2.4
81	calcium (MG)	24

A higher water content, pea shoots is less nutritionally dense than tortilla. Tortilla does contain more protein, calcium and pantothenic acid than pea shoots by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	35
0.88	sugar (G)	3.5
5.7	protein (G)	2.4
0.45	saturated fat (G)	0
0	Vitamin C (MG)	25
0	Vitamin A (UG)	12
0.28	Vitamin E (MG)	0
1.2	iron (MG)	1.3
186	potassium (MG)	160
0.09	thiamin (MG)	0.1
0.07	riboflavin (MG)	0.05
1.5	niacin (MG)	1
0.11	pantothenic acid (MG)	0
0.22	Vitamin B6 (MG)	0.1
5	folate (UG)	62

0.927 | 0.927 | 1.22 Complete Comparison:
Pea Shoots vs. Tortilla

Leeks

Similarity: > 90%

Leeks are also high in calcium and contains some of the same nutrients. Moreover, leeks contains more Vitamin C, Vitamin A, iron and folate than tortilla.

For 100 grams of tortilla and leeks:

Tortilla (3.5 ounces)		Leeks (about 1 cup)
6.3	dietary fiber (G)	1.8
81	calcium (MG)	59

However, tortilla does contain more dietary fiber, protein and niacin than leeks by weight.

Here is a comparison of the rest of nutrients:

218	calories (KCAL)	61
0.88	sugar (G)	3.9
5.7	protein (G)	1.5
0.45	saturated fat (G)	0.04
0	Vitamin C (MG)	12
0	Vitamin A (UG)	83
0.28	Vitamin E (MG)	0.92
1.2	iron (MG)	2.1
186	potassium (MG)	180
0.09	thiamin (MG)	0.06
0.07	riboflavin (MG)	0.03
1.5	niacin (MG)	0.4
0.11	pantothenic acid (MG)	0.14
0.22	Vitamin B6 (MG)	0.23
5	folate (UG)	64

0.926 | 0.926 | 2.23 Complete Comparison:
Leeks vs. Tortilla

Other Nutritional Substitutes

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