Tortillas and Diabetes: Carbs, Glycemic Index and Portions
One flour tortilla has about 24 g of carbohydrate (22 g net). Glycemic index: no value in the tables we use. Yes, in measured portions. A tortilla is a carbohydrate food, and size makes a big difference.
Tortillas come in sizes from a small taco-style to a burrito-sized wrap, and the carbohydrate scales with it. A large flour tortilla can carry as much as two slices of bread.
Corn tortillas are usually smaller, with a different texture and often a bit more fiber. “Low-carb” wraps vary, so check the label for total carbohydrate and fiber rather than trusting the front of the package.
Carbs in tortillas by portion
| Portion | Grams | Carbs (g) | Fiber (g) | Net carbs (g) | Protein (g) |
|---|---|---|---|---|---|
| tortilla | 48 | 24 | 1.7 | 22 | 3.9 |
| tortilla medium | 30 | 15 | 1.1 | 14 | 2.5 |
| package | 407 | 201 | 14 | 187 | 33 |
| 100 g (for comparing foods) | 100 | 49 | 3.5 | 46 | 8.2 |
Source: USDA FoodData Central, FDC ID 175037 (Flour tortilla). Net carbs here means carbohydrate minus fiber. “Net carbs” is not an FDA-defined term, so total carbs are shown too. Values are estimates for a typical item; brands, ripeness and size vary.
Glycemic index and glycemic load
Glycemic index: no value shown. The tables list corn tortillas and wraps, not a plain flour tortilla. We do not estimate values that are not published.
Glycemic index is only one piece of the picture. The same food can give a different response depending on ripeness, cooking, what you eat it with and your own body, so your meter or CGM is the best guide.
How tortillas fit the plate method
Tortillas count toward the carbohydrate quarter of the plate in the plate method, along with grains, starchy vegetables, fruit and milk. The CDC describes the plate method as half non-starchy vegetables, a quarter protein and a quarter carbohydrate foods. See the diabetic meal plan guide for how it works, or drop tortillas onto a meal in the meal planner to watch the plate fill.
Portion ideas and pairings
- Use a small tortilla for tacos.
- Fill with plenty of vegetables, beans or lean protein.
- Check the package for the size and the carbohydrate per tortilla.
Pairs well with: grilled chicken or fish, beans, salsa and shredded cabbage, avocado.
Related foods
Sweet potato
cup, cubes: 27 g carbs
Potato
Potato medium: 37 g carbs
White rice, cooked
cup: 45 g carbs
Quinoa, cooked
cup: 39 g carbs
See all foods and the low glycemic foods list
Frequently asked questions
Are corn tortillas better than flour?
They are often smaller and a bit higher in fiber, but compare labels. Either can fit in measured portions.
How many carbs are in one flour tortilla?
About 24 g of carbohydrate, of which about 1.7 g is fiber, so roughly 22 g net carbs. Values are from USDA FoodData Central for 48 g and are estimates; brands and sizes vary.
Information only, not medical advice. Your care team may set different targets for you, and only a lab test ordered by a clinician can diagnose diabetes or prediabetes. See our medical disclaimer.
Sources
- USDA FoodData Central: Flour tortilla (FDC ID 175037)
- Atkinson FS et al. International tables of glycemic index and glycemic load values 2021. Am J Clin Nutr 2021;114(5):1625-1632
- CDC: Diabetes Meal Planning (plate method and carbohydrate counting)
- ADA Standards of Care in Diabetes—2026, Section 5: Facilitating Positive Health Behaviors
Last reviewed: by the Diabetes Blogs editorial team. Information only, not medical advice.
