Tamales are beloved treats in many Latin American homes, made from masa (corn dough) and wrapped in corn husks or banana leaves. They bring people together during holidays and special occasions. But if you’re eating tamales, you might wonder how many calories one has. The answer depends on several factors, but in general, a tamal ranges from 200 to 375 calories each. This number shifts based on the tamal’s size, filling, and how it’s made. Let’s open up the details and get a better idea of the calories and nutrition found in a tamal.
Figuring out the calories in a tamal isn’t simple because there are so many different kinds. Depending on where and how they’re made, tamales can look and taste quite different-and so can their nutrition. Below, we’ll cover what affects their calorie count and how you can enjoy them while keeping track of your diet.
How Many Calories Are in a Tamal?
A tamal usually includes masa, a filling (like meat, cheese, or vegetables), and sometimes a sauce. Masa is made from ground corn, often mixed with lard or oil, and the filling can be anything from pork to beans. The mix of ingredients determines the calorie count.
Tamales act as a full meal, providing carbs from the masa, protein from the filling, and fat from both masa and meat or cheese. This mix gives a feeling of fullness and steady energy.
Average Calories per Tamal
A pork tamal, for example, averages about 250 calories per medium-sized serving. The average adult needs around 2,000-2,500 calories daily, so one medium tamal is about 10-12.5% of a day’s calories.
Sizes vary-here’s a quick guide:
| Tamal Size | Weight (grams) | Calories (approx.) |
|---|---|---|
| Small | 100g | 200 |
| Medium | 150g | 250 |
| Large | 200g | 300+ |
Larger tamales, especially homemade ones, can have even more calories.
Calories by Filling Type
The filling makes a big difference in calories. Here’s a breakdown:
- Pork or Chicken Tamal: Around 250-350 calories. A medium pork tamal is about 285 calories, while a large chicken one can hit 305 calories.
- Cheese & Jalapeño: Vegetarian but higher in fat, these range from 275-375 calories. A typical cheese tamal (179g) can have about 21.5g of fat.
- Corn (Unfilled): Even plain masa tamales can be high in calories. A 166g corn tamal might have 44g of carbs and 12g of fat.
- Sweet Tamales: Usually 200-300 calories per tamal, with extra sugar adding to the total.
Homemade tamales are often bigger than store-bought ones, so their calories will be higher too.
What Affects Tamal Calorie Count?
Besides the filling, other things increase or decrease the calories in tamales. The ingredients, how large the tamal is, and what you put on top all matter.
Filling and Cooking
The filling is usually what adds the most calories after the masa. Pork and beef add extra fat, which means higher calories. Cheese does, too. Vegetables or beans are lighter choices. Most tamales are steamed, which is a low-fat cooking method. Sometimes people fry tamales after steaming them, and any added oil will increase calories.
Size and Serving Amount
Size greatly affects calories: a bigger tamal has more masa and more filling. Homemade tamales can be double the size of commercial ones. If you want to watch calories, choose smaller portions.
Masa Ingredients and Toppings
Masa is often mixed with lard, which is high in fat and calories. Some people use vegetable oil or less fat, which can lower the calories a bit. Toppings like crema (sour cream), cheese, or rich sauces can add 50-150 calories each, so keep this in mind if you want to avoid too many calories.
Nutrition Facts for Tamales
Tamales aren’t only about calories-they also give you important vitamins and minerals. The process of soaking corn in lime water (used for masa) helps the body absorb nutrients better.
Main Nutrients in Tamales
- Carbohydrates: Mainly from masa. A pork tamal usually has 20-25g per serving. Some versions have higher or lower amounts depending on size and ingredients.
- Fat: Both masa and filling can contribute around 15-20g of fat in a medium to large tamal. Cheese and pork options tend to have more.
- Protein: Mostly from the filling. A pork tamal has 10-15g protein. Cheese versions are similar or a bit more (up to 16g in a 179g tamal).
Fiber
Since masa is made from corn, tamales have some fiber-about 2-5g per tamal (which is about 10-18% of your daily need). This helps with fullness and good digestion.
Vitamins and Minerals
- B Vitamins: Tamales are a decent source of thiamin (B1) and niacin (B3), important for energy and nerve function.
- Iron: Provided by meat fillings and masa (up to 1.6mg, about 9% of the daily need, in a larger cheese tamal).
- Calcium & Phosphorus: Essential for bones, these minerals come from both masa and cheese fillings.
- Other Nutrients: Tamales can also offer potassium, vitamin A, zinc, and folate, depending on their ingredients.
How Do Tamales Compare to Other Foods?
If you’re familiar with other Mexican dishes, it helps to compare their calorie content to a tamal.
| Dish | Calories (approx.) |
|---|---|
| Medium Tamal | 250-300 |
| Burrito (large, with fillings) | 600-800+ |
| Enchiladas (2+ avg. serving) | 400-700 |
| Simple Taco | 150-200 |
| Loaded Taco | 300-400 |
- Burritos and enchiladas are often higher in calories than a single tamal, mainly because of their size and toppings.
- A basic taco might be lower in calories, but large tacos can be similar to a tamal.
- Three baked chicken tenders equal about one medium tamal for calories. A large steak (16 oz) would be similar to three medium tamales for calorie count.
How to Make Lower Calorie Tamales
If you want to cut calories in tamales, you can. Try adjusting the recipe or how you cook them:
Healthier Swaps
- Lard Substitute: Use vegetable oil instead of lard, or just use less fat in the masa.
- Lean Meats: Chicken breast or turkey instead of pork or beef drops the fat content.
- Vegetable Fillings: Beans, peppers, mushrooms, or other vegetables are lighter options and add fiber.
- Cut Back on Cheese: Use less cheese, or leave it out, to drop fat and calories.
- Low-Sodium Broth: Use low-salt broth for the masa to keep sodium down, which is a bonus for health in general.
Most tamales are gluten-free since masa comes from corn, but check all ingredients if you need to avoid gluten entirely.
Low-Calorie Cooking Tips
- Stick with steaming-don’t fry tamales after cooking, since oil adds calories.
- Control the size-make smaller tamales if you want to eat fewer calories per serving.
- Use strong flavors-onions, garlic, chili, and herbs can give tamales big taste without extra fat or calories.
- Limit heavy toppings-go easy on crema, cheese, or rich sauces. Use salsa, pico de gallo, or lime for flavor without many additional calories.
Tips for Fitting Tamales into a Healthy Diet
Tamales can be a balanced meal. They have carbs, protein, fat, plus some vitamins and minerals. You just need to be mindful of portion size and what you eat with them.
- Have tamales as the main part of your meal instead of a side. One or two medium tamales, paired with a salad or vegetables, can keep the meal balanced and not overdo calories.
- Choose lean fillings, like chicken or beans, if you’re watching calories and fat. Plain masa tamales are higher in carbs but lower in protein, so if you go for these, add beans or a protein-rich side.
- Be careful with toppings. Even a small bit of cheese or sour cream can add lots of calories. Use fresh salsa, a squeeze of lime, or herbs to boost flavor without piling on calories.
- Remember, tamales are also about culture and sharing good times. Enjoy them with loved ones and appreciate the tradition, as eating mindfully and being present can make meals more satisfying and meaningful.