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Plain, soft flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Plain tortilla (45 g) has 163 calories. That works out to 363 calories per 100 g. It contains 26.4 g of carbs, 4.3 g of protein, 4.7 g of fat and 1.4 g of fiber. Its 0.2 mg of B1 covers 16% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 45 g
163
KCAL / 45G
Carbs
26.4g
· 10% DV
Protein
4.3g
· 9% DV
Fat
4.7g
· 6% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 64% · Protein 10% · Fat 26%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 163 kcal | |
| Total fat | 4.7 g | 6% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 234 mg | 10% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 1.4 g | 5% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 163 kcal |
| 0.25 piece (quarter) | 11.3 g | 41 kcal |
| ½ piece (half) | 22.5 g | 82 kcal |
| 1 piece (small) | 25 g | 91 kcal |
| 1 piece (large) | 70 g | 254 kcal |
| 1 piece (jumbo) | 90 g | 327 kcal |
| 2 piece (double) | 90 g | 327 kcal |
| 100 g | 100 g | 363 kcal |
| 1 serving (triple) | 135 g | 490 kcal |
Calculated from 363 calories per 100 g.
A plain tortilla is usually made from wheat flour, water, salt and a little fat, though recipes vary. It is a soft, flat bread used for wraps and many Mexican-style dishes; check the package if you need to confirm the flour used.
Warm a plain tortilla briefly in a dry, hot skillet, turning it once, until pliable. For several tortillas, wrap them in a clean, slightly damp towel and heat them in the microwave so they stay soft rather than drying out.
A plain tortilla is less likely to crack if you warm it before folding. Cold, dry tortillas become stiff, so heat each one briefly in a skillet or microwave and avoid overfilling it before rolling.
A plain tortilla is a type of flatbread, while “wrap” usually describes a filled, rolled meal. Tortillas are often used as wraps, but the word wrap can also refer to other flatbreads or to the finished dish.
Yes, plain tortillas freeze well. Separate them with pieces of parchment paper, seal them in a freezer-safe bag, and thaw what you need in the refrigerator. Warm the thawed tortillas briefly before serving to make them easier to fold.
After opening, plain tortillas generally keep best sealed in the refrigerator, where they are less likely to dry out or develop mold. Follow the package’s storage directions and discard them if you notice mold, an unusual smell, or a changed texture.
Yes, you can eat a plain tortilla straight from the package if it is sold ready to eat. Heating is mainly useful for improving its softness and flavor; raw homemade dough, however, should not be eaten.
A plain tortilla works for quesadillas, burritos, wraps and tortilla pizzas, not just tacos. Fill or top it with cooked ingredients, then heat it in a skillet or oven until warm; cut leftover tortillas into strips for soups or salads.
A plain tortilla becomes hard when it loses moisture, especially if left exposed to air or heated for too long. Keep unused tortillas sealed, and warm them briefly under a slightly damp towel to restore some softness.
To make a plain tortilla at home, mix flour, water, salt and a little oil into a soft dough. Rest it, divide and roll it into thin rounds, then cook each round in a hot, dry skillet until lightly browned.
Vitamins
B1
0.19mg · 16% DV
B3
2.16mg · 14% DV
Folate
53.1µg · 13% DV
B2
0.11mg · 8% DV
Minerals
Selenium
8.1µg · 15% DV
Sodium
234mg · 10% DV
Manganese
0.23mg · 10% DV
Iron
1.4mg · 8% DV
Potassium ⭐
63mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 163 calories in 1 piece (medium) (45 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
A plain tortilla is a soft, thin flatbread associated with Mexican cooking, made with corn or wheat flour depending on the style. Its mild flavour and flexibility make it easy to fill, fold or roll. In Mexico it is served with meals and used for tacos and other everyday dishes; elsewhere, it is a handy wrap for vegetables, beans, eggs or meat, and can be warmed in a dry pan before serving.
It is mainly a source of carbohydrate, with some protein; 100 g provides 363 calories. For a lighter meal, fill it generously with vegetables and beans, or serve it alongside a fresh salad. Keep the filling modest if you want the tortilla itself to remain the main part of the dish.
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Low
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.95g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 58.5:1
Above the ideal 4:1 (58.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.