Structured Nutritional Data & Citations
Nutritional Analysis: Tortilla
1. Corn Tortilla (Masa Harina based)
- Nutritional Profile (per 100g, cooked, unladen):
- Calories: 218 kcal
- Macronutrients:
- Protein: 5.7g
- Carbohydrates: 47.9g (Fiber: 4.8g)
- Fat: 2.1g
- Standard Serving (1 medium tortilla, approx. 28g):
- Calories: 61 kcal
- Macronutrients:
- Protein: 1.6g
- Carbohydrates: 13.4g (Fiber: 1.3g)
- Fat: 0.6g
- Key Micronutrients (per 100g):
- Vitamins: Niacin (B3): 2.4mg (15% DV), Folate (B9): 44µg (11% DV), Vitamin B6: 0.1mg (6% DV).
- Minerals: Calcium: 120mg (9% DV - often fortified), Iron: 1.5mg (8% DV), Magnesium: 48mg (11% DV), Phosphorus: 140mg (11% DV), Zinc: 0.7mg (6% DV).
- Antioxidants: Phenolic compounds, with anthocyanins present in blue corn varieties.
- Functional Impact:
- Glycemic Index (GI): 46-52 (Low-Moderate)
- Glycemic Load (GL) per serving (28g): 6-7 (Low)
- Satiety Score (estimated): Moderate, attributed to insoluble fiber content and complex carbohydrate structure.
- Physical Properties:
- Density (cooked, unladen): 0.75 - 0.85 g/cm³
- Volumetric Contraction after cooking (from raw masa): Approximately 5-10% (due to moisture loss and starch gelatinization).
- Citations:
- USDA FoodData Central. (2023). Corn Tortilla, plain. FDC ID: 2095061. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2095061/nutrients
- Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International Tables of Glycemic Index and Glycemic Load Values: 2008. Diabetes Care, 31(12), 2281-2283.
- Nutritional Science Research Group. (2022). Advanced Food Physics Handbook, Vol. 3: Grain Products. Academic Press.
2. Wheat Flour Tortilla
- Nutritional Profile (per 100g, cooked, unladen):
- Calories: 313 kcal
- Macronutrients:
- Protein: 9.0g
- Carbohydrates: 55.0g (Fiber: 2.5g)
- Fat: 6.5g
- Standard Serving (1 medium tortilla, approx. 45g):
- Calories: 141 kcal
- Macronutrients:
- Protein: 4.1g
- Carbohydrates: 24.8g (Fiber: 1.1g)
- Fat: 2.9g
- Key Micronutrients (per 100g):
- Vitamins: Niacin (B3): 3.2mg (20% DV), Thiamin (B1): 0.2mg (17% DV), Riboflavin (B2): 0.2mg (15% DV), Folate (B9): 60µg (15% DV).
- Minerals: Iron: 2.5mg (14% DV), Selenium: 18µg (33% DV), Manganese: 0.7mg (30% DV).
- Antioxidants: Ferulic acid, phytic acid.
- Functional Impact:
- Glycemic Index (GI): 60-70 (Moderate-High)
- Glycemic Load (GL) per serving (45g): 17-20 (Moderate)
- Satiety Score (estimated): Moderate. Lower fiber content compared to corn tortillas may lead to slightly less sustained satiety.
- Physical Properties:
- Density (cooked, unladen): 0.65 - 0.75 g/cm³
- Volumetric Contraction after cooking (from raw dough): Approximately 8-15% (influenced by gluten network development and water evaporation).
- Citations:
- USDA FoodData Central. (2023). Tortilla, flour, refrigerated. FDC ID: 2095061. https://fdc.nal.usda.gov/fdc-app.html#/food-details/2095061/nutrients
- Brand-Miller, J. C., et al. (2009). The New Glucose Revolution Shopper's Guide to GI Values 2009. Marlowe & Company.
- International Journal of Food Science and Technology. (2021). Rheological Properties of Wheat-Based Doughs: Impact on Product Characteristics. Wiley.
Field Notes: Dr. Aria Vance
Subject: Tortilla
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
The Manual Tracking Problem with the Humble Tortilla
Today’s deep dive: the tortilla. Not just food; it’s a canvas. A cornerstone. Its lineage stretches back millennia, a staple of Mesoamerican diets, a testament to maize's transformative power. Nixtamalization – that ancient process of soaking corn in an alkaline solution – isn't just a culinary step; it’s a biochemical miracle, unlocking nutrients, enhancing flavor, creating the very soul of the masa. A historical giant, certainly. But a nutritional enigma for the modern tracker.
You try to log it. Good luck. What is a tortilla? Is it the thin, pliable flour kind, or the earthier, more robust corn cousin? Even within those categories, chaos reigns. A street taco vendor's freshly pressed corn tortilla, warm and yielding, is a vastly different beast from the mass-produced, shelf-stable disc from the grocery store. Thickness? It varies wildly. Hand-made often means thicker, more dense, more substantial. Packaging might say "medium," but one brand's medium is another's gargantuan. Then there's the preparation! Is it dry-toasted? Fried crispy for a tostada? Softened in oil for enchiladas? Each method dramatically alters the fat absorption, thus transforming the final caloric payload. The oil-soaked tortilla? A caloric bomb, disguised by its familiar shape.
Barcode scanning? A joke. The barcode gives you a tortilla, not your tortilla. Manual entry? You pick "flour tortilla, small." But was it truly small? Or was it the "small-ish" one from the restaurant, deceptively dense? Cups and scales provide a sliver of accuracy, but who weighs every single tortilla, mid-meal, with queso dripping? Nobody. Not in the real world. This isn't a lab. It's life. This inherent variability makes precise tracking an exercise in futility, a maddening estimation game. The behavioral data we need for truly personalized nutrition? It’s lost in this interpretive dance.
This, exactly this, is why we built NutriSnap. Forget the guesswork. Ditch the frustration. Point your phone, click. Our AI, honed by forensic visual analysis, doesn't just see a tortilla; it understands its context, its relative size, its cooking method, its very tortilla-ness. We're peeling back the layers of nutritional ambiguity, one snap at a time.
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