Tamales are a traditional Latin American dish made from masa (corn dough) and filled with meat, cheese, chiles, or other ingredients, then wrapped in corn husks or banana leaves and steamed. Tamales can be an excellent source of protein, vitamins, and minerals. However, many people also wonder about the carbohydrate content of tamales.
How Many Net Carbs are in Tamales?
The number of net carbs in tamales can vary greatly depending on the specific ingredients used. On average, a traditional tamale made with corn masa contains around 36-50 grams of total carbohydrates per tamale. However, a significant portion of those carbs come from fiber, which has minimal impact on blood sugar levels.
Most nutrition authorities recommend counting net carbs rather than total carbs for low-carb and diabetic diets. Net carbs are calculated by subtracting fiber from total carbs. An average tamale contains around 6-12 grams of fiber. Subtracting the fiber content leaves an estimated 24-38 grams of net carbs per tamale.
Factors Affecting Tamale Carb Count
Several factors can raise or lower the number of net carbs in tamales:
- Fillings – Meat fillings add minimal carbs, while fillings with beans, rice, or cheese increase carbs.
- Masa – Authentic corn masa adds more carbs than low-carb masa alternatives made from almond or coconut flour.
- Size – Larger tamales contain more masa and fillings, increasing net carbs.
- Cooking method – Steaming adds no extra carbs vs frying or baking.
Low-Carb Tamale Options
There are a few easy ways to reduce the carb count in tamales:
- Use low-carb masa made with a blend of almond flour and coconut flour.
- Choose lower-carb fillings like shredded chicken, beef, pork, or cheese.
- Avoid corn husks brushed with oil or lard, which adds fat and minimal carbs.
- Reduce portion size to a mini or half tamale.
Nutrition Facts for Tamales from Popular Restaurants and Brands
Looking at nutrition information for pre-made tamales from major food brands and Mexican restaurants can give a good idea of the carb content:
El Monterey Frozen Tamales
- Beef Tamales:
- Total Carbs: 36g
- Fiber: 3g
- Net Carbs: 33g per tamale
- Chicken Tamales:
- Total Carbs: 37g
- Fiber: 4g
- Net Carbs: 33g per tamale
Amy’s Organic Tamales
- Vegetable Tamales Verde:
- Total Carbs: 36g
- Fiber: 4g
- Net Carbs: 32g per tamale
- Beef Tamales in Sauce:
- Total Carbs: 31g
- Fiber: 4g
- Net Carbs: 27g per tamale
Chipotle Mexican Grill Tamales
- Chicken Tamales with Tomatillo-Green Chili Sauce:
- Total Carbs: 37g
- Fiber: 4g
- Net Carbs: 33g per tamale
Del Real Foods Tamales
- Shredded Beef Tamales:
- Total Carbs: 30g
- Fiber: 2g
- Net Carbs: 28g per tamale
As you can see, net carb counts for pre-made tamales from major brands range from about 27-33g per tamale.
Low-Carb Homemade Tamale Recipe
You can reduce the net carb count of tamales by making them at home with the following lower-carb recipe:
Ingredients:
- 2 cups almond flour
- 1/4 cup coconut flour
- 1 tsp baking powder
- 1/2 tsp salt
- 1 cup chicken or vegetable broth
- 1 lb shredded chicken or pork
- 1 cup shredded cheese (optional)
- Chili peppers, cilantro, seasonings to taste
- 20 corn husks
Instructions:
- In a bowl, mix together the almond flour, coconut flour, baking powder and salt.
- Add the broth and stir until a thick dough forms.
- In another bowl, mix together the shredded chicken or pork, cheese, chili peppers, cilantro and seasons.
- Soak the corn husks in warm water for about 30 minutes to soften.
- Spread about 1/4 cup of the dough on each husk. Top with 1-2 tbsp of the filling.
- Fold the husks closed and tie shut with a small strip of husk.
- Place the tamales upright in a steamer basket or instant pot steamer. Steam for 50-60 minutes.
This low-carb tamale recipe makes 20 tamales, with the following nutrition facts per tamale:
| Nutrition Facts | Per Tamale |
|---|---|
| Calories | 150 |
| Fat | 9g |
| Protein | 12g |
| Net Carbs | 9g |
| Fiber | 6g |
As you can see, by using almond and coconut flours instead of corn masa, you can make a tamale with just 9g of net carbs while keeping the traditional tamale texture and flavor.
Healthiest Low-Carb Tamale Filling Ideas
Choosing healthier fillings with a lower amount of net carbs is an easy way to reduce the carb content of tamales. Here are some of the best options:
Shredded Chicken
Chicken breast meat contains zero carbs. Shredded chicken makes a tasty and versatile low-carb tamale filling. Season it with chili peppers, cilantro, cumin, and a squeeze of lime.
Shredded Pork
Like chicken, pork contains no carbs by itself. Shredded pork such as carnitas is a traditional tamale filling. For extra flavor, season it with garlic, onion, oregano, cilantro, and chili powder.
Chopped Steak or Ground Beef
Beef is another excellent zero-carb option for tamale fillings. Cook ground beef with taco seasoning and diced onions for a tasty Mexican-inspired tamale.
Cheese and Chiles
For a vegetarian version, fill tamales with a blend of shredded cheese, roasted green chiles, diced jalapenos, and seasonings. Monterey jack, cheddar, and pepper jack work well.
Veggies
Filling ideas like roasted green chiles, sautéed zucchini, or seasoned cooked spinach add great flavor and texture to veggie tamales.
Tofu or Tempeh
For vegan tamales, marinated tofu or tempeh can make satisfying lower-carb fillings. Just remember to press to remove liquid from tofu first.
Do Tamales Fit Low-Carb and Keto Diets?
Traditional tamales made with corn masa are higher in carbs and do not fit into very low-carb eating plans like the keto diet. However, tamales can work in moderation on less restrictive low-carb and diabetic diets with careful portion control.
Ketogenic Diet
The ketogenic or “keto” diet restricts net carbs to 20-50g per day to achieve ketosis for fat-burning. The 24-38g of net carbs in one traditional tamale is too high for most keto eaters’ daily carb target.
However, lower-carb tamales made with almond or coconut flour may work occasionally in keto diets when portioned to keep net carbs under 20g.
Low-Carb Diet
On less strict low-carb diets with 50-100g of net carbs allowed per day, a single traditional tamale can reasonably fit into the daily carb budget. Note portions and fillings to keep carb counts in check.
Diabetic Diet
As with low-carb diets, tamales may work on a diabetic eating plan in moderation by controlling portions and fillings. Look for smaller tamales with lower glycemic fillings like meat, cheese, or non-starchy veggies.
Tips for Enjoying Tamales on a Low-Carb Diet
Here are some tips to enjoy tamales while managing carbs:
- Make lower-carb tamales at home by substituting almond or coconut flour for some or all of the masa.
- Choose fillings like chicken, beef, pork, cheese, veggies, etc. Avoid bean, rice, and potato fillings.
- Portion a half or quarter tamale along with other low-carb foods to create a meal.
- Avoid eating multiple regular tamales in one sitting, as the carbs add up quickly.
- Look for brands offering smaller tamales with portion and carb counts easier to fit into your diet.
- Check carb counts before ordering tamales at restaurants or buying pre-made.
- Skip the sides like rice, beans, chips, or tortillas to cut more carbs.
Healthy Low-Carb Tamale Side Dishes
Round out your tamale meal with nutritious low-carb tamale side dishes like:
Cauliflower Rice
Riced cauliflower makes a great substitute for rice in tamale meals. Season it with garlic, cumin and tomato for Mexican “arroz rojo” flavor.
Sauteed Zucchini
Saute fresh summer zucchini with onions, peppers and southwestern spices for an easy low-carb side.
Roasted Spicy Cauliflower
Oven-roasted cauliflower florets seasoned with chili powder and cumin adds vitamins without the carbs.
Guacamole
Fresh guacamole adds healthy fats and fiber. Make it chunky with tomatoes, onion, cilantro, and jalapeno.
Shredded Lettuce Salad
Top lettuce with cotija cheese, avocado, pumpkin seeds, and a lime vinaigrette for a crisp, flavorful salad.
Conclusion
Tamales can range from 24-38 grams of net carbs per tamale on average. Handmade tamales and fillings with chicken, beef, pork, veggies, tofu etc. are lower in carbs than masa-heavy ones with rice or beans.
Tamales don’t fit into very low-carb diets like keto. But homemade tamales and reasonable portions can work for low-carb, diabetic or moderate carb eaters. Pair with healthy low-carb sides like cauliflower rice or lettuce salad.
By choosing fillings and sides wisely and limiting portions, tamales can occasionally be part of an otherwise low-carb meal plan.