Recipes · Mexican · Bread
Corn Tortilla
One serving has 116 kcal and 3 g protein, and at least a fifth of a woman's daily need of thiamin (43%), riboflavin (24%) and niacin (23%). Ready in 13 minutes.
- Preparation: 10 min
- Cooking: 3 min
- Makes: 1 serving (54.3 g)
- Difficulty: Easy
- Diets: Vegan, Gluten-free, Dairy-free
Ingredients
- 32 g Masa harina
- 22 g Water
- 0.3 g Salt
Method
- This makes one tortilla; multiply by 12 for a typical batch.
- Mix the masa harina, water and salt into a soft, smooth dough that doesn't crack at the edges when pressed; add a touch more water if it does.
- Rest for 5 minutes, then roll into a ball and press between two sheets of plastic in a tortilla press (or with a heavy pan) into a thin, even round.
- Heat a dry comal or heavy skillet over medium-high heat.
- Cook the tortilla for about 45-60 seconds on the first side until it releases easily, then flip and cook 45-60 seconds more, until small toasted spots appear and it puffs slightly.
- Stack in a cloth to keep warm and soft until serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 116 kcal | 5% |
| Carbohydrates | 24.5 g | |
| Water | 25.1 mL | |
| Fiber | 2 g | 7% |
| Protein | 2.7 g | 6% |
| Tryptophan | 0.02 g | |
| Threonine | 0.08 g | |
| Isoleucine | 0.09 g | |
| Leucine | 0.33 g | |
| Lysine | 0.07 g | |
| Methionine | 0.05 g | |
| Cystine | 0.06 g | |
| Phenylalanine | 0.13 g | |
| Tyrosine | 0.07 g | |
| Valine | 0.12 g | |
| Histidine | 0.08 g | |
| Fat | 1.2 g | |
| Monounsaturated | 0.32 g | |
| Polyunsaturated | 0.55 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 0.54 g | |
| Saturated | 0.17 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 0 mg | |
| Calcium | 44.9 mg | 4% |
| Copper | 0.07 mg | 8% |
| Iron | 2.7 mg | 15% |
| Magnesium | 30 mg | 10% |
| Manganese | 0.12 mg | 7% |
| Phosphorus | 73.9 mg | 11% |
| Potassium | 83.9 mg | 2% |
| Selenium | 3.4 µg | 6% |
| Sodium | 119 mg | |
| Zinc | 0.58 mg | 7% |
| Thiamin (vitamin B1) | 0.47 mg | 43% |
| Riboflavin (vitamin B2) | 0.26 mg | 24% |
| Niacin (vitamin B3) | 3.2 mg | 23% |
| Pantothenic acid (vitamin B5) | 0.06 mg | 1% |
| Pyridoxine (vitamin B6) | 0.15 mg | 12% |
| Folate (vitamin B9) | 51.8 µg | 13% |
| Cobalamin (vitamin B12) | 0 µg | 0% |
| Choline | 2.8 mg | 1% |
| Vitamin A | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D (D2 + D3) | 0 IU | 0% |
| Vitamin E | 0.04 mg | 0% |
| Vitamin K | 0 µg | 0% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
0.03 kg CO2e a serving: lower than most breakfasts, sides, desserts and drinks on SustainBite. Source: ADEME, Agribalyse 3.2.
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