KETO VERDICTAVOID
Flour tortillas are not keto-friendly. At ~44–46g net carbs per 100g, a single large tortilla (50–60g) delivers ~22–27g net carbs—enough to disrupt ketosis. Opt for keto tortillas or lettuce wraps instead.
Is Tortilla (Flour) Keto?
Bread & Baked
Flour tortillas are not keto-friendly. At ~44–46g net carbs per 100g, a single large tortilla (50–60g) delivers ~22–27g net carbs—enough to disrupt ketosis. Opt for keto tortillas or lettuce wraps instead.
- Net carbs (100g)45g
- Protein (100g)8g
- Fat (100g)9g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
45g
Total Carbs
48g
Fiber
3g
Protein
8g
Fat
9g
Calories
300–310 kcal
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- High net carbs: ~45g per 100g makes standard flour tortillas incompatible with ketosis
- If needed during carb cycling, keep portions very small and pair with fat/protein
- Best swap: low-carb tortillas (1–3g net) or lettuce wraps for similar functionality
HEALTH BENEFITS
- Contains B vitamins for energy metabolism
- Provides minerals such as selenium and phosphorus
- Flexible carrier for fillings, but carb load remains high
- Traditional staple in many cuisines
PREPARATION SUGGESTIONS
MINIMAL PORTION STRATEGY
If consuming, use only a half tortilla (≈10–13g net carbs) filled with cheese, avocado, and meat to increase fat ratio.
LETTUCE WRAP SUBSTITUTION
Replace flour tortillas with large romaine or butter lettuce leaves for near-zero-carb wraps.
LOW-CARB TORTILLA ALTERNATIVE
Choose keto tortillas made from almond or coconut flour with ~1–3g net carbs per tortilla.
SALSA BOWL
Skip chips; serve salsa with cheese crisps or pork rinds for a crunchy keto-friendly option.