Spinach is a superfood that’s full of vitamins, minerals, and antioxidants. One cup of spinach has over 360% daily value for Vitamin A. This is another great way to add more veggies to your Mexican food besides the taco/burrito fillings. How about tortillas made from spinach? It’s a new twist on an old-school bread. It’s a great way to take your tacos or burritos to the next level. But do you know how many carbs in a spinach tortilla?
In terms of carbs, the main issue related to carbs is the flour that’s used. Wheat flour is high in carbohydrates and especially refined flour. You can swap in lower-carb options like almond flour. However, most commercial brands are usually made of high-carb wheat flour. This could be a problem if you’re on a 50g/day Keto or Atkins program. One wheat flour tortilla has about one-fifth of the carbs you’re allowed for a whole day on the ketogenic diet. The good news is that spinach is already low-carb so you won’t have to worry about super-high carbs from the green leafy vegetable.
What Exactly Is a Spinach Tortilla?
A basic flour tortilla includes basic ingredients like flour, oil, salt, and water. Water and salt are the most basic ingredients. Make sure to go with healthy options like purified water and sea salt if you make homemade tortillas. This will add some extra nutrients to the flatbread. Tap water and regular table salt aren’t the unhealthiest ingredients in the world but there are better options.
The main issue in terms of carbs is flour. Wheat flour is usually used and sometimes whole wheat flour. There are more nutrients in whole wheat than refined wheat including more protein, fiber, and vitamins/minerals.
The problem is both variants are still high-carb. An alternative is cassava flour but it’s still high in carbohydrates. Half a cup has about 40g of carbs, which is about 80% of what you’re allowed for one full day on Keto or Atkins. To stay under 50g, each meal should be about 15g of carbs, which allows for 5g of carbs for snacks.
It will be tough to find spinach tortillas without wheat flour. The spinach tortillas themselves are a niche so it’s tougher to find a brand that also swaps out the wheat flour. The best option is to make homemade versions. This allows you to add low-carb ingredients like almond flour.
The other main ingredient of tortillas is oil. The best option is varieties like olive oil. This is high in healthy fats include omega-3. Studies show this fatty acid can provide several health benefits including better heart/brain health. They’re a much better option than vegetable oils, which are higher in the less-healthy omega-6.
Another matter when making spinach tortillas is the leafy green spinach. The “fresh is best” rule applies although other options include canned and frozen spinach. They’re lower in nutrients but you’re still taking your bread to the next level of nutrients.
How Many Carbs in a Spinach Tortilla?
Here are the nutrition facts in a spinach tortilla:
You get 210 calories in one tortilla. This is somewhat high since it’s over 10% on a 2000-calorie diet. The main issue is store-bought tortillas are usually made with wheat flour. That’s especially the case with specialty items like spinach variants.
There’s a caveat. The 210 calories just include the tortilla. The calorie count will be higher after you add in the ingredients like meat, rice, beans, lettuce, and tomato. Then add in toppings like salsa, guacamole, and sour cream.
Drumroll, please. You get 35g of carbs in one tortilla. This is quite high and nearly three-quarters of your total carbs for Keto/Atkins. Is there a fix? You could make homemade tortillas and simply swap in almond flour for the wheat/cassava flour. Fun Fact: 14/ cup of almond flour has just 3g of net carbs.
There’s 6g of protein, which is quite high for one tortilla. That’s due to the tortilla’s flour. If using whole wheat flour it will be even higher in protein. You can also add more protein to the tortilla with lean meats, beans, and rice. Atkins allowed unlimited protein while Keto puts it at about 20% of total calories.
There’s 4.5g of fat and all of it is the healthier unsaturated type. You can add more healthy fat to your tacos/burritos with fatty fish, guacamole, olive oil (salsa), and guacamole. These are all good sources of healthy fats, which are key for diets like Keto and Atkins.
Vitamins and Minerals
The types and amounts you get will depend on the product you pick. However, a 12-inch spinach tortilla can provide a good percentage of daily values:
- Iron: 20% DV
- Calcium: 20% DV
- Vitamin A: 15% DV
- Vitamin: 6% DV
This is another reason to consider making a homemade tortilla to boost nutrients.
Top Health Benefits of Spinach
1. Blood Pressure
Since spinach is high in calcium, it can help to lower blood pressure. Potassium offsets sodium’s effect on the human body. If you have a low potassium diet it can boost the risk of high blood pressure.
Green leafy veggies like spinach contain a pigment known as “chlorophyll.” Many studies show that it might help to battle cancer cells. This is important to prevent cancer tumors and cancer cells from spreading from other body parts.
3. Healthy Hair/Skin
Spinach can help you maintain healthy skin and hair due to the high Vitamin A content. This controls oil production in hair follicles and skin pores. The process helps to add moisture to hair and skin. In fact, vitamin A is important for all body tissues like hair and skin.
4. Blood Sugar Management
If you have prediabetes or diabetes you should consider eating more spinach. It has a powerful antioxidant that studies show can lower blood sugar levels. The acid can also help to fight off baddie molecules known as “free radicals” that attack healthy cells.
This is an important mineral for body parts/processes like:
- Blood Pressure
- Immune System
In fact, magnesium is part of hundreds of chemical reactions in the human body.
You get about 250g of calcium from each cup of spinach. It’s also a better source than dairy since the body absorbs more calcium from daIt’sbut dark leafy greens, are still an excellent source of calcium and especially if you’re vegan.
Spinach is a good source of iron, which explains why the cartoon character Popeye had big muscles from eating canned spinach. In fact, it’s a good idea to pair spinach with citrus fruits so your body can absorb Vitamin C better after learning how many carbs in a spinach tortilla.