This article was written by dietetic student Cattie Clifft & reviewed by Melanie Betz MS, RD, CSR, FNKF, FAND.
The sodium content of tortillas can be shockingly high. But don’t worry we can help you find delicious tortillas that skip the salt but never compromise on flavor!!
*Please note that this post contains clearly identified affiliate links. If you click on these links and choose to make a purchase, I may receive a commission (at no cost to you). As an Amazon Associate I earn from qualifying purchases.
Table of Contents
Sodium & Health
Sodium is very important when it comes to your health. The Dietary Guidelines for Americans recommends a goal of 2,300mg of sodium per day. The average American eats much more than that. Most of us are eating about 3,200mg of sodium every day (1).
The goal of eating low sodium is not to completely cut out sodium from your diet. Believe it or not, our body needs salt to function! Instead, the goal is to avoid eating excess sodium throughout the day.
A diet high in sodium has been linked to kidney problems, like kidney stones and kidney disease. Whereas, a low sodium diet can help prevent several health conditions like heart disease, high blood pressure, stroke, and even some cancers.
Sodium in Tortillas
Although tortillas don’t taste salty, they can have lots of hidden salt. This can be a result of many different factors, here are just a few!
Flavor
Salt is a common ingredient used to enhance the flavor of food, including tortillas. Some tortillas may contain additional flavor enhancers, which can also increase sodium levels.
Be especially careful to check the Nutrition Facts on flavored tortillas such as sundried tomato, basil or spinach varieties.
Shelf-Life
Commercially made tortillas often contain preservatives made of sodium. These preservatives are able to prevent the growth of mold and bacteria, extending shelf-life and helping them to stay fresher, longer.
Dough Texture
During the production of tortillas, salt is often used to help strengthen the dough by tightening the gluten network. This makes handling and shaping the tortilla easier. This is especially important for flour tortillas.
What is a Low Sodium Tortilla?
The Food and Drug Association defines a low sodium food as anything that contains 140 mg or less of sodium per serving (1). Nutrition labels often classify a serving as one tortilla, however it may vary.
Since tortillas are often consumed in pairs or multiples, the total sodium intake can add up quickly. It is important to keep in mind if you eat more than one serving, you eat more sodium. If one tortilla is the listed serving size and you eat two, you are eating twice the amount of sodium listed on the nutrition label.
Corn vs. Flour Tortillas
Corn tortillas are generally lower in sodium compared to flour tortillas for a few reasons.
Unlike flour tortillas, corn tortillas do not require leavening agents like baking powder, which often contain sodium. This absence helps to reduce the overall sodium content.
Traditional corn tortillas are often prepared without any added preservatives or flavor enhancers that might contain sodium.
By choosing corn tortillas consumers can reduce their sodium intake.
Top Low Sodium Tortilla Brands
Listed below are some sodium-free and low sodium tortillas that will help you manage your sodium intake.
El Milagro Corn Tortillas*
These are your classic corn tortilla with ZERO sodium. Another big win is these tortillas do not have potassium or phosphorus additives, which is fantastic for people with kidney disease!
Mr. Tortilla: Artisan Flour Tortillas*
Mr. Tortilla: Artisan Flour Tortillas are a unique and popular option known for their high quality and gourmet appeal. This product has zero saturated fat or added sugars. Containing 60 mg of sodium per tortilla, making it a great low sodium option.
If you have kidney disease, it is important to note these tortillas do have potassium and phosphorus additives.
La Banderita: Low Sodium Flour Tortillas*
La Banderita Low Sodium Flour Tortillas are a popular choice for those looking to enjoy the taste and convenience of flour tortillas while reducing their sodium intake. This product contains 85 mg of sodium per tortilla.
If you have kidney disease, it is important to note these tortillas do have phosphorus additives.
Food For Life: Ezekiel 4:9 Organic Whole Grain Tortillas*
Food For Life: Ezekiel 4:9 Organic Whole Grain Tortillas are a nutritious and wholesome choice, particularly known for their use of sprouted grains and adherence to organic standards. These are 125 mg of sodium per tortilla, although higher in sodium, still considered a low sodium option. They’re perfect for health-conscious individuals seeking a nutrient-dense alternative to traditional tortillas.
Mission: Extra Thin Yellow Corn Tortillas*
Mission: Extra Thin Yellow Corn Tortillas are a popular choice for those who enjoy a lighter, crispier tortilla with authentic corn flavor. As discussed earlier, corn tortillas are typically a better choice when looking for a low sodium option. These corn tortillas contain 25 mg of sodium in a serving size of 3 tortillas.
If you have kidney disease, it is important to note these tortillas do have phosphorus additives.
Guerrero: White Corn Tortillas*
Guerrero: White Corn Tortillas are a staple in Mexican cuisine, known for their authentic taste and versatility. Once again, corn tortillas are a better low sodium option. These tortillas have 20 mg of sodium in a serving of 2 tortillas.
If you have kidney disease, it is important to note these tortillas do have phosphorus additives.
How to Eat Low Sodium Tortillas
Tortillas are incredibly versatile and can be enjoyed in a variety of delicious ways. However, the foods we pair with low sodium tortillas can also influence how much sodium we are eating.
Here are some low sodium ideas to enjoy your tortillas!
Tacos
Fill your low sodium tortilla with your favorite low sodium toppings. Just be sure to use low sodium taco season, or check out our recipe!
Tortilla Chips
Cut your low sodium tortillas into strips and bake them into crispy tortilla chips. Perfect for dipping in our low sodium salsa, or low sodium guacamole!
Tortilla Bowls
Mold tortillas into bowl shapes and bake them until crisp, then fill with salads, soups, or any other delicious low sodium options!
Dessert Tortillas
Sprinkle tortillas with cinnamon and sugar, then bake them for a sweet treat. You could even fill them with fruit and honey for a dessert wrap.
These are just a few of the many ways you can enjoy your low sodium tortillas. They are a fantastic base for a wide range of dishes, both savory and sweet!
Happy Eating!
Melanie
