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Tamale Calories
Corn dough, filling (meat, vegetables or cheese), steamed in corn husk
In season: Winter · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tamale (120 g) has 216 calories. That works out to 180 calories per 100 g. It contains 32.4 g of carbs, 6.6 g of protein, 6.2 g of fat and 3.4 g of fiber. Its 0.3 µg of B12 covers 13% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Tamale Nutrition Facts
Selected: 1 piece (medium) · 120 g
216
KCAL / 120G
Carbs
32.4g
· 12% DV
Protein
6.6g
· 13% DV
Fat
6.2g
· 8% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 61% · Protein 12% · Fat 27%
Tamale nutrition facts table · 1 piece (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 216 kcal | |
| Total fat | 6.2 g | 8% |
| Saturated fat | 1.92 g | 10% |
| Trans fat | 0.01 g | |
| Sodium | 348 mg | 15% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 3.4 g | 12% |
| Protein | 6.6 g | 13% |
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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How Many Calories in 1 Medium Tamale?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 216 kcal |
| 1 piece (extra small) | 60 g | 108 kcal |
| 1 piece (small) | 80 g | 144 kcal |
| 1 piece (thin) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (mini) | 100 g | 180 kcal |
| 1 piece (thick) | 150 g | 270 kcal |
| 1 piece (large) | 180 g | 324 kcal |
| 2 piece (double) | 240 g | 432 kcal |
| 1 piece (jumbo) | 250 g | 450 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Tamale
What is a tamale?
A tamale is a traditional dish made from corn dough, often filled with meat, vegetables, or cheese, wrapped in a corn husk, and steamed. The husk holds the filling together during cooking and is removed before eating.
How do you eat a tamale?
Unwrap the corn husk and eat the soft corn dough and filling inside; the husk is not usually eaten. Tamales are often served warm with salsa, but the exact toppings vary by region and recipe.
Are tamale husks edible?
No, the corn husks used to wrap tamales are generally not eaten. They help contain the dough and filling as the tamale steams, and are peeled away at the table before eating.
What is masa in a tamale?
Masa is the corn dough that forms a tamale’s outer layer. It is traditionally made from nixtamalized corn, often as masa harina mixed with liquid and fat, and it surrounds the filling before the tamale is wrapped and steamed.
What fillings are used in tamales?
Tamales can be filled with seasoned meat, vegetables, cheese, or combinations of these. Popular versions vary by region and may be savory or sweet, so the name alone does not tell you exactly what filling to expect.
How are tamales traditionally cooked?
Tamales are traditionally steamed while wrapped in corn husks or, in some regions, other leaves. The wrapper keeps the masa and filling together; the tamales sit above the water rather than being boiled in it.
Where did tamales originate?
Tamales have ancient roots in Mesoamerica, with a particularly strong place in Mexican food traditions. They spread across Latin America, where local ingredients and customs shaped many distinct versions.
What is the difference between a tamal and a tamale?
Tamal is the singular form commonly used in Spanish, while tamales is its plural. English commonly uses tamale for one and tamales for more than one, so the spelling reflects language usage rather than a different dish.
How do you reheat tamales without drying them out?
Steam tamales in their husks until hot to help keep the masa moist. For a microwave, leave the husk on and wrap the tamale in a damp paper towel; check that the center is hot before serving.
What should you serve with tamales?
Serve tamales with salsa, beans, or a crisp salad for a balanced meal. The husk is removed before serving, and a sauce can add moisture and brightness to the mild corn dough.
Tamale Vitamins & Minerals
Vitamins
B12
0.3µg · 13% DV
Biotin
3µg · 10% DV
B1
0.11mg · 9% DV
B3
1.44mg · 9% DV
Minerals
Sodium
348mg · 15% DV
Selenium
7.2µg · 13% DV
Copper
0.1mg · 11% DV
Phosphorus
74mg · 11% DV
Potassium ⭐
138mg · 4% DV
Tamale Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tamale
To burn the 216 calories in 1 piece (medium) (120 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.
What is Tamale?
Tamales are a traditional dish from Mexico and parts of Central America: corn dough, often called masa, is wrapped around a filling such as meat, vegetables or cheese, then steamed in a corn husk. Fillings and seasonings vary widely by region and family.
They are usually served warm, with the husk peeled away before eating. The dough is soft and tender, while the filling brings savoury flavour; salsa is a common accompaniment. Outside their home regions, tamales can make a substantial lunch or supper, perhaps with a fresh salad. They are mainly a source of carbohydrates, with protein and fibre depending partly on the dough and filling; each 100 g provides 180 calories. Choose a vegetable filling and pair it with greens for a lighter meal.
How Nutritious Is Tamale?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
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.
Is Tamale Processed?
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.
Does Tamale Contain Allergens?
No known major allergens
Which Diets Is Tamale Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Tamale Fat Profile
SATURATED
1.92g
MONOUNSATURATED
2.52g
POLYUNSATURATED
1.32g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.