A single 39g 100% whole wheat flour tortilla contains 130 calories, making it a great option for those who are health-conscious.
In addition to being low in calories, these tortillas are also a good source of dietary fiber, which helps to promote satiety and keep you feeling full for longer periods of time.
In this article, we will discuss the nutritional content, benefits, and various uses for whole wheat flour tortillas.
Calories in one 39g tortilla
As previously mentioned, one 39g whole wheat flour tortilla contains 130 calories. It is a good idea to keep track of your calorie intake and be mindful of how many tortillas you consume within a day.
Carbohydrates and Fiber Content
In addition to being low in calories, whole wheat flour tortillas are also a good source of complex carbohydrates and dietary fiber. One tortilla contains 22g of carbohydrates, 3g of fiber, and only 1g of sugar. Fiber helps regulate blood sugar levels and promotes the growth of healthy gut bacteria, while complex carbohydrates provide lasting energy and keep you feeling fuller for longer periods of time.
Protein and Fat Content
While whole wheat flour tortillas are not a significant source of protein or fat, they do contain trace amounts of both. One tortilla contains 4g of protein and 2g of fat, with only 0.5g of saturated fat. This makes whole wheat flour tortillas a good option for those looking to maintain a low-fat, low-cholesterol diet.
Vitamins and Minerals
Whole wheat flour tortillas are also a good source of several essential vitamins and minerals. One tortilla provides 10% of the recommended daily value of iron, 6% of the recommended daily value of calcium, and 4% of the recommended daily value of vitamin A. Iron is essential for red blood cell production, calcium is important for bone health, and vitamin A plays a role in immune function and vision health.
Comparison with other Tortillas
Compared to other types of tortillas, 100% whole wheat flour tortillas are generally lower in calories and fat, while also being higher in fiber and nutrients. For example, a 39g flour tortilla made from white flour contains roughly the same number of calories, but lacks the same nutritional content as a whole wheat flour tortilla. Corn tortillas are also a good option, but they are lower in protein and fiber compared to whole wheat flour tortillas.
Benefits of Whole Wheat Flour
Switching to whole wheat flour can have several health benefits. Whole wheat flour is higher in fiber and nutrients compared to refined white flour, which has been stripped of its nutritional content through processing. Incorporating whole wheat flour into your diet can help reduce your risk of chronic diseases, including heart disease, diabetes, and certain types of cancer.
Different Ways to Use
Whole wheat flour tortillas can be used in a variety of dishes, from breakfast wraps to lunchtime burritos. They can also be used to make homemade tortilla chips, quesadillas, and pizzas. Their versatility makes them a great staple to keep in your pantry.
Homemade vs Store-bought
While store-bought whole wheat flour tortillas are convenient, making homemade tortillas can be a fun and healthier option. By making your own tortillas, you can control the ingredients and ensure that they are free from preservatives and additives. Homemade tortillas are also softer and fresher compared to store-bought varieties.
Gluten-Free Alternatives
For those with gluten sensitivities, there are several gluten-free alternatives to whole wheat flour tortillas, including corn tortillas, rice flour tortillas, and chickpea flour tortillas. These alternatives offer similar nutritional content and can be used in the same way as whole wheat flour tortillas. Be sure to read the labels carefully and check for any potential allergens before consuming.
Recipes Using Whole Wheat Flour Tortillas
Here are some delicious and healthy recipe ideas using 100% whole wheat flour tortillas: - Breakfast burrito with scrambled eggs, black beans, and avocado - Veggie wrap with hummus, roasted vegetables, and feta cheese
5 Frequently Asked Questions About 100% Whole Wheat Flour Tortillas
1. What are the ingredients in a 100% Whole Wheat Flour Tortilla?
A 100% Whole Wheat Flour Tortilla typically contains wheat flour, water, salt, and a small amount of oil or shortening.
2. What are the nutritional benefits of a 100% Whole Wheat Flour Tortilla?
100% Whole Wheat Flour Tortillas contain more fiber, vitamins, and minerals than traditional flour tortillas made with refined flour. They can also help to reduce the risk of heart disease and improve digestive health.
3. Are 100% Whole Wheat Flour Tortillas gluten-free?
No, 100% Whole Wheat Flour Tortillas are not gluten-free as they are made with wheat flour. Those looking for a gluten-free option can try tortillas made with alternative flours like corn or rice.
4. How should I store 100% Whole Wheat Flour Tortillas?
It is recommended to store 100% Whole Wheat Flour Tortillas in the refrigerator to keep them fresh for longer. They can also be frozen for extended storage.
5. How can I incorporate 100% Whole Wheat Flour Tortillas into my diet?
100% Whole Wheat Flour Tortillas can be used in a variety of dishes, including wraps, tacos, quesadillas, and burritos. They make a great carb source for athletes and can be enjoyed as a healthy snack or meal option.