Updated on Jan. 09, 2025
When choosing between corn vs. flour tortillas, you'll want to consider a few key points—like tortilla size, ingredients, and, of course, nutritional value.
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If you’re trying to boost your diet with some healthier choices, you’ll probably come across a lot of advice to eat more non-starchy veggies like tomatoes, focus on healthy fats like those in avocados, and try to use beans in place of meat. Sounds like taco time to us! Or maybe fajitas, burritos, quesadillas, or enchiladas.
Whichever the choice, they all begin with the tortilla. But when selecting between a corn and flour tortilla, which is the right pick for you?
Tortillas come in several sizes, which you’ll ideally pick based on your culinary need (a footlong tortilla is way too big to make a tidy, hand-held street taco), but they also come in different varieties. And while certain recipes work best with corn tortillas, some are better matches for flour tortillas, and still others are interchangeable.
Culinary preference aside, is one type of tortilla healthier than the other? Let’s find out.
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“Corn tortillas are a whole-grain food,” says Christy Wilson, RDN, a nutrition counselor at the University of Arizona’s Campus Health Service in Tucson. “They’re traditionally made from ground field corn (maize) that’s then made into masa harina.”
Wilson further explains, “Raw, ground corn is treated with limewater (calcium hydroxide, or cal), which softens the corn and gives the masa harina—and ultimately the tortillas—a distinct, savory flavor.”
While often yellow, the tortillas may also be naturally white, blue or purple, based on the cornmeal chosen. (Yes, blue and purple corn exist in nature—no artificial colors are involved.)
Corn tortillas are typically used for making street tacos, traditional tacos, enchiladas, taquitos, and chilaquiles. They can also be fried for making taco shells or tortilla chips.
Flour tortillas are often made by combining all-purpose white flour, warm water, vegetable oil (or shortening or lard), salt, and sometimes a bit of baking powder. Unlike corn tortillas, they are not a whole-grain food.
Flour tortillas are typically used for making burritos, quesadillas, fajitas, flautas, and Tex-Mex soft tacos.
As to be expected, corn tortillas and flour tortillas undergo different processes during their production. And, because of these processes, the tortillas may even receive a boost in nutritional value.
Getting technical, this corn processing technique is called nixtamalization, and it also boosts nutritional value and reduces cancer-causing substances called aflatoxins.
The tortillas are typically made by combining masa harina (finely ground cornmeal) with warm water and sometimes salt, forming the mixture into dough, and then portioning into individual balls. The masa dough balls are then pressed into tortillas, typically using a tortilla press.
The final step is cooking the tortilla in a hot cast iron pan or comal (griddle) until golden brown and puffy, no more than a couple of minutes per side.
Making flour tortillas involves kneading the ingredients into a smooth dough, portioning the dough into individual testales (small disks), and rolling out the disks into individual tortillas. The tortillas are quickly cooked in a hot, cast iron pan or comal (griddle) until golden brown in spots, which takes just one minute (or less) per side.
When comparing the nutritional value of corn vs. flour tortillas, remember that you usually won’t be eating equivalent amounts. Factor size into your selection; the larger a tortilla is the more nutrients you’ll be eating—and the more calories.
Popular sizes for corn tortillas are five to six inches for tacos (about 1 ounce).
Flour tortillas are seven to eight inches for soft tacos (about 1.5 to 2 ounces), 10 inches for quesadillas (about 2.5 ounces), or 12 inches for burritos (about 3 to 4 ounces).
Here’s how corn vs. flour tortillas stack up.
You’ll find notable amounts of dietary fiber, magnesium, phosphorus, and pantothenic acid in corn tortillas. In fact, you’ll get about half of your recommended daily dose of magnesium from a 1-ounce corn tortilla.
Magnesium plays a key role in muscle and nerve function, protein synthesis, and energy production. Plus, the mineral is “good for bone health and a healthy, steady heart rate,” says Wilson.
Thanks to wholesome corn, you’ll find beta carotene, betaine, lutein, and zeaxanthin, among other health-protective antioxidants. Lutein and zeaxanthin are highly beneficial carotenoids for eye health. They may reduce the risk of age-related macular degeneration, which can lead to blindness.
A 1-ounce (28.35 gram) corn tortilla has the following nutrients and daily values (DV):
Wilson points out that the white flour used in traditional flour tortillas is enriched with nutrients. You’ll find significant amounts of magnesium, selenium, and the B vitamins thiamin and folate in the tortillas.
Women who don’t get enough folate are at greater risk of giving birth to babies with neural tube defects. Since women between the ages of 15-49 are at risk for an inadequate intake of folate, flour tortillas may be an easy, tasty choice for them to help avoid a deficiency.
A 1-ounce (28.35 gram) flour has the following nutrients and DV:
Corn tortillas may be the ideal pick when following a vegan, gluten-free, or low-calorie eating plan. That’s because authentic flour tortillas are sometimes made with lard (that’s pig fat, so incompatible with a vegan diet) and they’re based on wheat, which contains gluten. They tend to have more calories than corn tortillas (although check the nutrition information on the package).
Wilson adds that corn tortillas are low in calories because they’re smaller than a typical flour tortilla too.
“The smaller-sized corn tortilla is perfect for tacos and for picking up slow-cooked meats and beans off of my plate,” says Wilson. “They’re also perfect for stuffing, rolling to make enchiladas, or stuffing, rolling, and frying them into a finger food called flautas [also known as taquito].”
And if you want to fry up a batch of tortilla chips, Wilson says that “the thick texture of corn tortillas works really well.”
The larger, softer, and more-pliable flour tortillas are great for stuffing and rolling to make burritos. They’re also ideal for sandwich wraps. “Meats, eggs, cheese, rice, guacamole, salsa, beans, vegetables, and cilantro can all be packed in and rolled into a big flour tortilla,” says Wilson.
Got high-energy needs? A flour tortilla is your friend. “You can safely hold a few pounds of food in your hand when it’s wrapped inside of a warm flour tortilla,” she says. “Physically, they’re much larger (up to 24 inches in diameter) and can carry more food.”
Though there’s an enticing array of tortillas available on the market today, the most popular picks are still traditional corn or (white) flour tortillas. They both offer a bevy of nutrients, but there is a best overall pick.
“If we’re strictly talking about health and nutrition, corn tortillas are a few steps ahead of flour because they’re higher in fiber, calcium, and magnesium and lower in total carbohydrates and calories,” says Wilson.
Plus, corn tortillas are higher in antioxidant power, considered slightly less processed and gluten free. They’re the way to go if these are important attributes for you.
“Although, because [corn tortillas] are smaller, the ultimate risk is eating several in one sitting,” says Wilson. “So, as always, be mindful of your portions.”
In any case, don’t stress out over tortilla selection. When choosing between corn vs. flour tortillas, know that you can’t go wrong by stuffing your tortilla of choice with boatloads of veggies, beans and a luxurious dollop of guacamole.
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