Tamales are tasty bundles made from masa (corn dough) and can be filled with either savory or sweet ingredients. This traditional dish goes back hundreds of years to early Mesoamerican cultures such as the Mayans, Incas, and Aztecs. Today, tamales are still enjoyed by many. But what is inside a tamal nutritionally? This article explains the nutrients found in tamales, including their main and trace nutrients, how different fillings change their nutrition, their health benefits, potential drawbacks, and how they can be included in different eating plans.
Tamale Nutrition Facts
Nutrition Details per 100g and per Serving
The nutrition in tamales changes based on their size and the type of filling. A typical serving size is one tamale (about 186 grams), but nutrition is often compared per 100 grams for consistency.
For example, one general Navajo tamale (per 100g) has about 153 calories, 18.1g of carbohydrates, 6.3g of protein, and 6.1g of fat. A standard serving (186g) has closer to 285 calories and 33.7g of carbs.
Calories in a Standard Tamal
The main thing many people want to know is the calories. This depends on the size and filling. Here are some average calorie counts:
- Small tamale (100g): ~200 calories
- Medium tamale (150g): ~250 calories
- Large tamale (200g): ~300 calories
Since adults are usually suggested to eat 2,000-2,500 calories daily, one tamale could be about 10-12.5% of your daily needs.
Main Nutrients: Carbs, Protein, and Fat
Tamales give a mix of carbohydrates, protein, and fats. The masa provides most of the carbohydrates (18.1g per 100g), with about 12.3g as starch. They only have about 1g of sugar. Protein changes a lot depending on filling: a plain corn tamal (166g) has about 6g of protein, a cheese tamal (179g) has 16g, and a pork tamal (142g) has 11g. The fat also depends on what is used-traditional masa uses lard. A corn tamal (166g) has about 12g of fat (4.4g saturated), a cheese tamal (179g) gives 21.5g (7g saturated), and pork (142g) has 13g (4g saturated). This mix makes tamales filling and satisfying.
Vitamins and Minerals
Tamales also offer important vitamins and minerals. The process that prepares the corn (nixtamalization) helps make Vitamin B3 (niacin) easier for your body to use. Niacin helps with energy and nerve health. Fillings can boost other nutrients: for example, a cheese tamal (179g) provides 15% of your calcium needs for the day and 9% of iron; pork tamales offer iron (7% per 142g) and B vitamins. Tamales can also add to your daily potassium, folate, and vitamin C intake, particularly if they include veggies or peppers.
| Type | Serving Size | Calories | Protein (g) | Fat (g) | Carbs (g) | Fiber (g) |
|---|---|---|---|---|---|---|
| Corn | 166g | ~250 | 6 | 12 (4.4 sat) | 44 | 5 |
| Cheese | 179g | ~305 | 16 | 21.5 (7 sat) | 32 | 4 |
| Pork | 142g | ~250 | 11 | 13 (4 sat) | 22 | 3.4 |
| Chicken | Large | ~305 | 12.3 | 19.4 | 21 | 1.7 |
Fiber in Tamales
Corn is the main reason tamales have a good amount of fiber. Fiber is important for your health. For example, a corn tamal (166g) has 5g of fiber (18% of daily value). Cheese-filled (4g per 179g) and pork (3.4g per 142g) also give at least 12% of the fiber you need each day. Fiber aids digestion, lowers cholesterol, helps you feel full, and can prevent sharp increases in blood sugar. Many people do not get enough fiber, so tamales can help fill that gap.
Glycemic Index and Glycemic Load
The glycemic index (GI) and glycemic load (GL) show how much a food raises your blood sugar. A plain tamale has a GI of 82 and a GL of 23, both high. This means tamales, especially plain ones, can cause blood sugar to rise quickly. Still, corn treated with nixtamalization has more resistant starch, which helps slow down this spike. Also, adding protein and fiber in fillings can help control blood sugar better.
Tamal Nutrition by Filling Type
Nutritional values change based on the filling. Here’s how some common choices compare.
- Corn Tamal: 166g with 6g protein, 12g fat (4.4g saturated), 44g carbs, and 5g fiber. Also gives potassium, iron, and Vitamin B3.
- Cheese Tamal: 179g with 16g protein, 21.5g fat (7g saturated), 32g carbs, 4g fiber, 15% daily calcium, and 9% iron.
- Pork Tamal: 142g with 11g protein, 13g fat (4g saturated), 22g carbs, 3.4g fiber, and good amounts of iron, calcium, and potassium.
- Chicken Tamal: Large size, about 305 calories, 12.3g protein, 19.4g fat (from lard used in masa), 21g carbs, and 1.7g fiber. Offers nutrients like folate, vitamin A, calcium, and iron.
Health Benefits of Tamales
Tamales are more than just festive treats. Their ingredients bring several health benefits.
- Contain all main nutrients: Tamales give you carbohydrates, protein, and fats. Corn provides energy, while meat, beans, or cheese fillings add protein and healthy fats.
- Good source of fiber: Each tamal type gives at least 12% of daily fiber needs. Fiber promotes digestion, helps control cholesterol, keeps you feeling full, aids weight control, and slows blood sugar increases.
- Offer important vitamins and minerals: Nixtamalization unlocks more Vitamin B3 for you. Tamales also provide iron, calcium, phosphorus, folate, and potassium, especially when they have filling made from vegetables, beans, or meat.
Potential Downsides to Watch For
Tamales are healthy for many people, but there are things to keep in mind-mainly sodium, fat, and calorie content.
- Sodium: Many recipes use salt, broth, or baking powder, raising sodium-a single chicken tamale can have 656mg. The daily sodium limit is usually 2,300mg, so high sodium can become an issue. Consider eating smaller portions, preparing at home, and using less salt or a low-sodium broth.
- Saturated Fat: Lard in masa adds saturated fat, which in excess can increase LDL (bad) cholesterol levels. The American Heart Association suggests keeping saturated fat to 10% or less of your calories. Cheese and pork tamales especially can be high in saturated fat.
- High in Calories: Tamales are filling but can be high in calories. Eating several in one sitting, especially with richer fillings, can add up quickly. It’s smart to balance tamales with lighter, veggie-based dishes.
Tamales and Special Diets
If you’re following a certain diet, here’s how tamales might fit and ways to make them work for you:
- Diabetes: Filled tamales, thanks to their fiber and protein, can be part of a diabetic diet. They digest more slowly and help prevent sharp blood sugar rises. For best results, avoid the plain types and choose those with beans or lean meats, or eat them with foods that add more protein and fiber, like beans or avocado. Eating in moderation is important because of their high glycemic index.
- Cholesterol Concerns: Eating tamales made with beans or chicken instead of cheese or fatty pork can help lower your intake of saturated fat. Using vegetable oil instead of lard in masa is another helpful swap.
- Gluten-Free and Vegetarian: Traditional tamales are corn-based and don’t contain wheat, so they are naturally gluten-free. However, it’s still smart to check for cross-contact, especially if you have celiac disease. Vegetarian choices like cheese, beans, or veggie fillings are common and also offer good nutrition.
How to Make Tamales Healthier
There are easy ways to make tamales even better for you:
- Swap lard for vegetable oil in masa to lower saturated fat.
- Pick lean meats (like chicken breast or turkey) or add more beans and vegetables instead of fatty pork or cheese.
- Use reduced-fat cheese or smaller amounts to control fat and calorie content.
- Pick lower-sodium broth and herbs/spices instead of salt for flavor.
- Serve with salads, steamed veggies, or fresh salsa to boost vitamins and fiber while keeping the meal lighter.
Tamales vs. Other Foods
Tamales can be compared to other popular Latin American dishes:
- Burritos: Often use wheat flour tortillas packed with fillings, bringing more carbohydrates and sometimes more calories and sodium. Tamales usually have less carbohydrate from the corn masa and can be simpler, making them easier to control for calories and fat.
- Fried foods (like empanadas): These recipes add extra fat from frying, while tamales are steamed.
- Protein differences: A large pork tamale only gives about 11g of protein; you’d need four for the amount in a 10oz steak.
- Unique benefit: Tamales are special because their preparation makes niacin more available and adds resistant starch, which can help with blood sugar control.
Main Points about Tamal Nutrition
Tamales aren’t just tasty-they can be a nutritious part of your eating plan. Their fiber comes mainly from the corn masa and supports healthy digestion, cholesterol, and blood sugar. Tamales also offer carbohydrates for energy and a range of micronutrients, especially thanks to the traditional process used to prepare the corn. With a few ingredient swaps-like using less salt, more veggies, lean meats, or vegetable oils-they can be made even healthier. People with diabetes can benefit from the fiber and slower-digesting starches, and tamales are naturally gluten-free, making them friendly for many eating patterns. When included in a balanced diet and paired with healthy sides, tamales offer both good nutrition and a connection to cultural traditions.