Keto Diet Secret

Keto Friendly Foods – Best Low Carb Tortillas

  • Big Question is…
Craving for tortilla on a keto diet

Can I eat Tortilla on a keto diet? This is the first thing my husband asked when we started keto. If you love Mexican food, it is too hard not to eat Tortilla at all. Can Tortilla be a good keto snack? We researched Tortilla’s nutrition facts and tried out some of “low carb” Tortillas available in the market. Please read on to find out if you can have Tortilla on keto and best low carb Tortillas!


Can I eat Tortilla on a keto diet?

Traditional Tortilla Nutrition Facts

We first researched how many carbohydrates regular Tortilla contain. Obviously, the Tortilla is not a good fit for a keto diet but we were surprised to learn how many carbs it has.

Here are our findings:

Each sheet of Flour Tortilla (approx. 7 to 8” dia. 49g) contains…

  • Total Calories 159
  • Total Fat 3.5g
    • Saturated Fat 0.9g
    • Polyunsaturated Fat 0.5g
    • Monounsaturated Fat 1.8g
  • Cholesterol 0mg
  • Sodium 234mg
  • Potassium 64mg
  • Total Carbohydrates 27g
    • Dietary Fiber 1.6g
    • Other Carbohydrates 25.4g
  • Protein 4.3g

As you can see, 68% of nutrition is carbohydrates and net carb of 25.4g exceeds the recommended volume on a keto diet. As a reminder, on a strict keto diet for those of you who are serious about being in ketosis, you can eat only 20 grams of net carbs per day meaning that total carb minus dietary fiber should be less than 20 grams per day. Good news is that you can take one bite of it if your one bite is only 80% of a Tortilla. Not sure if it’s worth eating tho…

Let’s look at a spinach Tortilla hoping the whole piece will have less than net 20 grams of carbs.

  • Total Calories 159
  • Total Fat 3.9g
    • Saturated Fat 0.9g
    • Cholesterol 0mg
  • Sodium 234mg
  • Potassium 64mg
  • Total Carbohydrates 27g
    • Dietary Fiber 1.6g
    • Other Carbohydrates 25.4g

I had imagined a spinach Tortilla has fewer carbs but other than spinach puree being added, ingredients are the same as typical flour Tortilla! Shocking! In that case, let’s go find low carb Tortillas on our own!


Best low carb tortilla hunting!

Because of the keto boom in recent years, many companies have introduced low carb tortillas. They are available everywhere in the internet world. To simplify, we picked 3 tortillas with the lowest carbs we could find online and ordered them to try out altogether. For a fair comparison, we used them in the same way: our favorite breakfast, scrambled-egg tortilla wraps with scallion and tomatoes.

1) Mama Lupe Low Carb Tortillas 12.5g – contains 10 Tortillas in each package

Low carb tortilla #1 - Mama Lupe Low Card Tortillas

  • Nutrition fact: One Tortilla has only 3g of net carb (Total carb of 7g and dietary fiber of 4g, no sugar added). Total calories per Tortilla are only 60 calories.
  • Taste score: 90 points. Palatable, not dry and falling apart, even I can give up bread and keep eating this Tortilla instead!
  • Downside: They are not available at most of the major supermarkets and they are pricier compared to regular Tortillas. Prices range from $3.49 to $8 per package of 10. Some online stores need you to buy $25 minimum to ship and other places charge shipping that is higher than the product itself…
  • UPDATE: Now available at Amazon! Click Here

2) La Banderita Soft Taco Tortillas – contains 8 counts

Low carb tortilla #2

  • Nutrition fact: It only has a 5g of net carb (Total carb of 11g, the dietary fiber of 6g, no sugars added). Total calories per Tortilla are 81.
  • Taste score: 80 points. I didn’t mind the taste and textures and didn’t notice much different from traditional Tortillas but it was a bit soggier than Mama Lupe that we introduced.
  • Downside: We bought it from Target but if you are to order it from Target.com, they require a minimum purchase of $25. You can also get a pack of 12 for $71 from Walmart.
  • Here is the Amazon price: Click Here

3) Tumaro’s Low Carb Multi Grain Tortillas

Low carb tortilla #3 - Tumaro's Low Carb Multi Grain Tortillas

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13 new from $10.39

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  • Nutrition fact: It only has a 4g of net carb (Total carb of 11g, the dietary fiber of 7g, no sugars added). Total calories per Tortilla are 60.
  • Taste score: 85 points. It is a little chewy compared to the above two products. Since sodium content is lowest among the 3 products, Tumaro is less flavorful but, given both net carb and calories being so low, I didn’t mind the flavor.
  • Downside: Availability is limited. Could not find at Target locations in my neighborhood and if you want to order them at Target at Walmart, you need to order a large quantity.
  • Check Amazon price here

Final Verdict

Keto friendly Tortillas came a long way and low carb options are available if you are willing to pay for a large quantity and shipping. I enjoyed all 3 tortillas. If I have to rank them for flavor and texture, Mama Lupe was my number one, La Bandera comes second and Tumaro is the third choice. My husband liked Mama Lupe the best.

As you can tell, we have concerns on availability and pricing. We recommend grabbing any of them when you see them at the local store before ordering online. Because Tortilla is perishable and they don’t last for days, I don’t recommend stocking them up at home.

Hope this information helped you find keto friendly Tortillas and enjoy them without feeling guilty. If you also love eating bread, check out my article on baking a low carb bread.

Keto Bread Recipe with 10 min prep time

Love,

Stephanie Kern

Love tortilla but on keto? Ready this article

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