Tortillas: Corn vs Flour, USDA Nutrition, Folic Acid and Gluten Facts

Tortillas come in two main families: corn tortillas made from masa, and flour tortillas made from wheat. This guide compares corn vs flour tortillas using USDA data, explains how corn is cooked in alkali before it becomes masa, sets out what FDA says about folic acid and enrichment, gives a fair answer to whether tortillas are healthy, and covers gluten, sodium and simple kitchen tips.

Peptide Labs does not sell tortillas. This article is general nutrition information, not medical advice.

Corn vs flour tortillas: what is the difference?

Corn tortillas start with masa. FDA describes corn masa flour, sometimes called masa (Spanish for dough), as corn that has been cooked in alkali and then ground, and lists tortillas, tortilla chips, tamales, taco shells, arepas and pupusas among the foods made from it. A corn tortilla is usually just masa and water, pressed thin and cooked on a hot griddle. The result is small, sturdy and flavored by the corn itself.

Flour tortillas are a wheat bread. Most recipes combine wheat flour, water, salt and a fat such as lard, shortening or oil, often with a leavening agent for softness. They can be made much larger than corn tortillas, which is why they are the usual choice for burritos and wraps. Whole wheat tortillas swap in whole-grain flour; our whole wheat flour guide explains what that changes in the flour itself. For the grain behind corn tortillas, see our corn and cornmeal guides.

Nixtamalization: why masa starts with alkali

A 2019 review in Toxins describes tortillas as a traditional staple food in Mesoamerican cuisine and notes that traditional tortilla production includes alkaline cooking, called nixtamalization, of maize kernels. As FDA and the reviews describe it, the corn is cooked and soaked in an alkaline solution and then ground into masa. The step changes texture and flavor, and it is why a corn tortilla holds together in a way that a paste of plain ground corn does not.

It also matters for nutrition. A 2016 review in Comprehensive Reviews in Food Science and Food Safety reports that nixtamalization can increase the bioavailability of riboflavin and niacin in corn, and that for niacin, processing is actually necessary for the vitamin to be available. A 2010 review in the same journal makes the same point: cooking procedures including nixtamalization can increase access to niacin. A 1983 review recounts that pellagra, a disease it attributes primarily to a lack of niacin in the diet, became serious in parts of Mediterranean Europe as corn became the staple there between 1750 and 1850, while people in Mexico and Central America, where corn had been the staple for millennia, were generally free of it. That review also notes that measured niacin values for foods were highest when the samples were first processed with alkali.

Tortilla nutrition: USDA numbers

The table shows USDA SR Legacy values (April 2018 release) per tortilla, using USDA’s own portion weights. Sizes differ a lot, so compare per tortilla with that in mind: a typical corn tortilla in USDA data weighs about half as much as a 7 to 8 inch flour tortilla. Percent Daily Values (%DV) use FDA reference amounts.

Three patterns stand out in the USDA data. Sodium is the biggest gap: the flour tortilla entries carry hundreds of milligrams per tortilla, while the corn entries carry very little. Fiber is highest in the whole wheat entry, which lists 4.0 grams per tortilla, or 14% of the Daily Value. Fat is lowest in corn tortillas, because the masa dough usually has no added fat, while flour tortillas are made with it.

Real packages vary by recipe and size, so the Nutrition Facts label on the bag is the number to check. Our low-sodium foods guide covers how to read sodium on a label.

Folic acid in tortillas: what FDA says

• The 2016 change: FDA says that in 2016 it amended the food additive regulations to allow the addition of folic acid to corn masa flour; the rule is 21 CFR 172.345.
• Level, per FDA: manufacturers may add folic acid to corn masa flour at a level of up to 0.7 milligrams per pound.
• Voluntary: FDA says folic acid fortification is not mandatory in the US except for some standardized foods, and it has no standard of identity for corn masa flour. FDA encourages manufacturers to add folic acid to corn masa flour to help address health disparities among Hispanics/Latinos related to birth defects.
• Enriched flour is different: FDA says any flour labeled enriched must have folic acid, among other vitamins and minerals, under 21 CFR 137.165, which lists thiamin, riboflavin, niacin, folic acid and iron. FDA adds that manufacturers are not required to enrich their products.
• Check the label: FDA requires added substances such as folic acid to appear in the ingredient list, so look for it there.

USDA data reflect this mix. USDA’s main corn tortilla entry lists no folic acid, its corn tortilla entry without added salt lists some, both flour tortilla entries list it, and the whole wheat entry lists none. In practice, whether a given tortilla has folic acid depends on the flour its maker used. Our methylfolate guide explains how folic acid relates to the folate found naturally in food; anyone who is pregnant or planning a pregnancy should ask a clinician about their own folate needs.

Are tortillas healthy?

Are tortillas healthy? The honest answer depends on the type and on what goes inside. The Dietary Guidelines for Americans 2025-2030 say to prioritize fiber-rich whole grains and to significantly reduce highly processed, refined carbohydrates, and they name white bread, packaged breakfast options, flour tortillas and crackers as examples. The 2020-2025 Dietary Guidelines said at least half of total grains should be whole grains, that people who eat refined grains should choose enriched grains, and that grains are often eaten in forms with higher amounts of sodium, naming breads, tortillas and crackers.

Put together with the USDA table, a few points follow. Corn tortillas are small, low in sodium and fat, and made from a single grain. Whole wheat tortillas bring the most fiber of the entries above. White flour tortillas are the refined option the 2025-2030 guidelines single out, and they are the highest in sodium. Our refined carbs guide explains that category. Fillings change the picture as much as the wrapper: beans such as black beans, vegetables and salsa build a very different taco from one loaded with cheese and fried meat.

Are corn tortillas gluten free?

• Corn itself: NIDDK lists flour made from corn among gluten-free flours, so a tortilla made only from masa and water has no gluten ingredient.
• Flour tortillas: NIDDK says gluten occurs naturally in wheat and types of wheat, such as durum, semolina and spelt, so flour and whole wheat tortillas contain gluten. Some corn tortillas are blended with wheat flour, so read the label.
• Labels: NIDDK notes that FDA requires foods labeled gluten-free to contain less than 20 parts per million of gluten. People with celiac disease can look for that label.
• Cross-contact: NIDDK says cross-contact can occur at any time, including when foods are grown, processed, stored, prepared or served. Shared griddles and tortilla warmers at restaurants are an example. Our foods with gluten guide lists common sources.
• Allergens: wheat is one of FDA’s nine major food allergens, so flour tortillas must declare it on the label; corn is not on that list.

How to warm, store and use tortillas

• Warm corn tortillas before folding: cold corn tortillas crack. Heat them on a dry skillet or griddle until soft and lightly spotted, then stack them in a clean towel to keep them pliable.
• Double up for tacos: two warm corn tortillas per taco hold juicy fillings without tearing.
• Flour tortillas: a few seconds per side in a dry pan, or wrapped in foil in a warm oven, softens them for rolling.
• Storing: keep the bag sealed and follow the package directions and date; many refrigerated tortillas say to refrigerate after opening.
• Stale tortillas: cut them into strips and bake them for soups and salads, or use them in layered casseroles.

For another flatbread with a very different texture, see our pita guide.

Frequently Asked Questions

Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Last reviewed October 2026.

Related guides: Pita Bread: USDA Nutrition, Whole Wheat Pita, Enrichment and Gluten Facts, Corn: Nutrition Facts, Sweet Corn vs Popcorn, Is Corn Healthy?, Whole Wheat Flour: Nutrition, vs White Flour, and Baking Tips.