Finding the Best Low Calorie Tortilla Options for Healthy Eating

What Makes a Tortilla High or Low Calorie

At their core, tortillas contain just a few main ingredients typically flour, oil or lard, water, and salt. But the specific type of flour and fat source used significantly influences the nutrition profile. Here are the key factors that increase or reduce calories in tortillas:

Refined vs Whole Grain Flour

Refined, bleached white flour has had the fiber-rich bran and germ removed during processing. This results in a higher calorie density and faster digestion compared to whole grain flours.

Whole wheat or other whole grain flours retain more nutrients and fiber, which provides volume and satisfaction with fewer calories. Look for 100% whole grain as the first flour ingredient.

Added Fats

Most tortillas need some fat added for pliability. Traditional lard or vegetable oils boost flavor but also ratchet up the calories. Reduced-fat or non-fat tortillas minimize added fats.

Portion Size

The larger the tortilla, the more calories it will contain. Aim for smaller 6-8 inch sizes instead of jumbo 12 tortillas to keep portions and calories in check.

Added Sugars or Flavors

Some flavored wraps or filled tortillas have sugar, honey, fruits, or other sweet additions that can mean extra calories. Stick to plain, unflavored options in 6-8 sizes for your lowest calorie tortilla choice.

Popular Low Calorie Tortilla Options

When shopping for tortillas, read nutrition labels closely and look at not just calories, but the carb and fiber content too. Here are some top picks for low calorie tortillas:

La Tortilla Factory Whole Wheat Low Carb Tortillas

With just 90 calories and 5g net carbs per 8 tortilla, this brand uses whole wheat and whey protein to keep the nutrition stats in check. They are larger and more pliable than some other low carb options.

Tumaros Healthy 8 Tortillas

These whole wheat tortillas contain 100 calories and 5g net carbs. The addition of flaxseed gives them more fiber and nutrition than the average tortilla.

Ole Xtreme Wellness High Fiber Wraps

At just 50 calories and 18g carbohydrates with 12g fiber, these 8 tortillas offer a solid nutrition profile thanks to added wheat fiber and corn. They do tend to be drier and more brittle than other brands.

Mission Carb Balance Whole Wheat Tortillas

A blend of whole grains keeps these 6 tortillas lower in refined carbs and calories, at 80 calories and 15g net carbs each. They have enough fiber and elasticity to use for burritos without breaking.

Calorie Wise Homestyle Tortillas by La Banderita

With a combo of whole wheat and soy fiber, these tortillas offer 90 calories and 13g net carbs in an 8 size. They have a satisfying wheat flavor and hold up well to rolling and folding.

Tips for Enjoying Low Calorie Tortillas

Once youve found some reduced calorie tortilla options that fit your nutrition needs, use these tips for getting the most satisfaction from them:

Go for More Fiber-Rich Fillings

Pile your tortilla with plenty of vegetables, black beans, avocado, hummus, salsa, and other fiber-rich ingredients. They will make the wrap more filling.

Spritz or Brush with Oil Instead of Full-Fat Spreads

Use cooking sprays or brush lightly with olive oil instead of slathering with butter, mayo, or creamy sauces.

Heat Before Serving

Briefly warming low calorie tortillas in the microwave makes them more flexible and enjoyable to eat without upping calories.

Explore Alternate Uses Beyond Wraps

For example, use large tortillas for make-your-own pizzas on the grill or cut into wedges for nachos or chips.

Combine with Other Low Calorie Breads

Use lettuce leaves or thin sandwich flats alongside low calorie tortillas for even more options.

Watch Portion Sizes

Stick to single small or medium wraps instead of multiple jumbo tortillas in one sitting.

Health Benefits of Low Calorie Tortillas

Choosing lower calorie tortilla options can provide several potential health advantages:

Reduced Calories and Carbs

Cutting back on refined flour tortillas reduces overall carb and calorie intake, which can promote weight loss or maintenance.

Increased Fiber

The whole grains and added fiber in many low calorie tortillas boosts fiber intake, which aids digestion and gut health.

Improved Energy Levels

The complex carbs and fiber in whole grain tortillas provide longer lasting, more stable energy levels compared to refined carbs.

Better Blood Sugar Control

With fewer refined carbs and more fiber, low calorie tortillas help steady blood sugar rises after eating for those with diabetes or insulin resistance.

Healthier Heart

Substituting refined flour tortillas with whole grain, higher fiber varieties can lower LDL bad cholesterol and risk for heart disease.

Low Calorie Tortilla Recipe Ideas

Low cal tortillas can be used in all the same ways as traditional tortillas for meals and snacks. Some healthy recipe ideas include:

Breakfast Wraps

Fill a tortilla with scrambled eggs, salsa, black beans, and avocado for a satisfying breakfast on-the-go.

Veggie Fajita Wraps

Saut peppers, onions, mushrooms, and seasonings then wrap in a tortilla with grilled chicken or shrimp.

Tuna Salad Wraps

Mix together canned tuna with diced celery, onion, mustard, and a bit of mayo, then wrap in a tortilla.

Turkey and Hummus Sandwich

Layer sliced turkey, hummus, cucumber, sprouts, and tomato in a tortilla for a lighter lunch.

Cheese Quesadilla

Top a tortilla with shredded cheese, fold in half and grill for simple quesadillas.

Tortilla Pizza

Top a tortilla with pizza sauce, cheese and veggies then bake until melted.

Nachos

For lighter nachos, slice tortillas into wedges, top with beans, salsa, and guacamole.

Are Corn Tortillas Lower Calorie Than Flour?

Corn tortillas are naturally gluten-free and contain fewer calories than some flour varieties. A 6 corn tortilla may have around 50-60 calories compared to 100+ calories for a flour tortilla of the same size.

However, flour tortillas provide more protein, around 3-5g per serving. Corn tortillas also break more easily and do not work as well for burritos or wraps.

For those without celiac disease or gluten intolerance, low calorie whole wheat flour tortillas can offer a nice balance of nutrition and usability. But corn tortillas make a great gluten-free substitute.

Common Myths About Low Calorie Tortillas

With so many tortilla options lining grocery shelves, misleading marketing claims can confuse buyers. Be wary of these common tortilla myths:

Myth: All Gluten-Free Tortillas Are Low Calorie

Fact: Gluten-free does not automatically equate to low calorie. Gluten-free tortillas made with starches and gums may still be high carb.

Myth: Multi-Grain Means Lower Calorie

Fact: Multi-grain just implies various grains are used but they may still be refined rather than whole grains.

Myth: Wheat Tortillas Are Whole Grain

Fact: Wheat just refers to the type of flour, not whether it is refined or whole wheat. Check for the words 100% whole grain wheat specifically.

Myth: All Small Tortillas Are Low Calorie

Fact: Some brands make their small tortillas proportionately thicker, negating any calorie reduction from the smaller diameter.

Myth: Carb Counts Are All That Matters

Fact: Fiber content and ingredients are just as important as total carbs for health. Two tortillas can have the same carbs but vastly different nutrition profiles.

Carefully examining nutrition labels and ingredients is the only way to identify the best low calorie tortilla options for your needs.

Should You Give Up Tortillas for a Low Carb Diet?

Eliminating breads and wheat products altogether is one approach to reducing carbs. But for most people, enjoying moderate amounts of whole grain, higher fiber tortillas can fit into an overall low carb or reduced calorie diet.

The key is control. Having just one 6-8 low calorie tortilla instead of two large flour tortillas can make a significant difference. You also get the satisfaction of still eating wraps, quesadillas or tacos on occasion.

Strict low-carb diets like keto do advise removing tortillas and bread replacements altogether, at least for the initial weight loss phase. But less restrictive low glycemic diets have room for healthier tortilla choices in moderation.

Should You Always Opt for Lowest Calorie Tortillas?

Within reason, choosing lower calorie tortilla options made with whole grains and added fiber can be beneficial for health and weight management. But you don't necessarily have to pick the tortilla with the absolute lowest calorie count.

Consider factors like taste, texture, and usability too. The goal is finding better-for-you tortilla alternatives that you enjoy and will actually eat less of, rather than ultra-low calorie versions that are unappetizing.

Aiming for tortillas under 100 calories with at least 3g fiber per medium-sized wrap is a balanced approach. This allows room for things like hummus, avocado, beans, and other nutrient-dense fillings.

And for those without specific calorie, carb, or weight loss goals, enjoying traditional tortillas from time to time is fine when paired with a generally healthy diet. Moderation and variety are keys for sustainable, enjoyable healthy eating.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.