Tortilla, whole wheat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A healthier alternative to traditional flour tortillas, whole wheat tortillas offer a nutty flavor and a slightly denser, chewier texture, perfect for wraps and healthy meals. --- RECIPE --- Servings: 8-10 tortillas Prep Time: 20 minutes (plus 20-30 min rest) Ingredients: - 1 1/2 cups whole wheat flour - 1/2 cup all-purpose flour - 1/2 tsp salt - 1/4 cup vegetable shortening (or olive oil) - 3/4 cup warm water Instructions: 1. In a bowl, combine whole wheat flour, all-purpose flour, and salt. 2. Cut in shortening until the mixture resembles coarse crumbs. 3. Gradually add warm water, mixing until a dough forms. Knead for 5-7 minutes until smooth. 4. Divide into 8-10 balls, cover with a damp cloth, and let rest for 20-30 minutes. 5. Heat a comal or cast iron skillet over medium-high heat. 6. Roll each ball into a thin circle, about 6-8 inches in diameter. 7. Cook each tortilla on the hot, ungreased griddle for 30-60 seconds per side, until lightly browned and puffed. 8. Stack cooked tortillas and keep warm in a tortilla warmer or wrapped in a clean towel.
Per 100g reference serving, Tortilla, whole wheat provides 310 kcal of energy, 9.76g protein (13% of calories), 45.9g total carbohydrates (59% of calories, including 9.8g dietary fiber and 2.44g sugars), and 9.76g total fat (28% of calories).
Vitamins Profile in Tortilla, whole wheat (Per 100g)
Track how Tortilla, whole wheat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.9 mg | 6% DV |
| Vitamin K (Phylloquinone) | 4.5 µg | 3.8% DV |
| Vitamin B1 (Thiamin) | 0.658 mg | 54.8% DV |
| Vitamin B2 (Riboflavin) | 0.26 mg | 20% DV |
| Vitamin B3 (Niacin) | 4.37 mg | 27.3% DV |
| Vitamin B6 (Pyridoxine) | 0.281 mg | 16.5% DV |
| Total Folate (Vitamin B9) | 97 µg | 24.2% DV |
| Folate (Dietary Folate Equivalents) | 97 µg | 24.2% DV |
| Natural Food Folate | 97 µg | 24.2% DV |
| Choline | 19 mg | 3.5% DV |
| Beta-Carotene | 3 µg | 0.1% DV |
| Lutein + Zeaxanthin | 117 µg | 1.2% DV |
Minerals & Electrolytes in Tortilla, whole wheat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 2.63 mg | 14.6% DV |
| Calcium (Ca) | 244 mg | 18.8% DV |
| Magnesium (Mg) | 85 mg | 20.2% DV |
| Potassium (K) | 262 mg | 5.6% DV |
| Zinc (Zn) | 1.92 mg | 17.5% DV |
| Selenium (Se) | 37 µg | 67.3% DV |
| Phosphorus (P) | 346 mg | 27.7% DV |
| Copper (Cu) | 0.266 mg | 29.6% DV |
| Sodium (Na) | 617 mg | 26.8% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.033 g | 2.1% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.959 g | 6.8% DV |
| Monounsaturated Fat (MUFA) | 3.06 g | 10.2% DV |
| Polyunsaturated Fat (PUFA) | 0.992 g | 5% DV |
| Saturated Fat (SFA) | 4.88 g | 24.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Tortilla, whole wheat contains 310 calories (kcal), 9.76g of protein, 45.9g of carbohydrates (9.8g fiber, 2.44g total sugars), and 9.76g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Tortilla, whole wheat has an estimated food pH of 5.7 and a Potential Renal Acid Load (PRAL) score of 6.7 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Tortilla, whole wheat: Cereals containing gluten. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 8+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Tortilla, whole wheat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.