Bread vs Tortilla: which is healthier?

Per 100g, Bread has 263 calories, 2.7g protein, 0.6g fiber, and 0.9g fat, while Tortilla has 223 calories, 7.9g protein, 1.5g fiber, and 8.3g fat. Tortilla wins on both fronts here, with fewer calories and more protein per 100g.

Which has more calories, Bread or Tortilla?

Per 100g, Bread has 263 calories and Tortilla has 223 calories, a difference of 40 calories. In practical terms, 1 slice white bread (79 calories) of bread compares with 1 medium tortilla (8") (108 calories) of tortilla.

Which has more protein, Bread or Tortilla?

Tortilla leads on protein with 7.9g per 100g; the gap is 5.2g per 100g (Bread 2.7g vs Tortilla 7.9g). If you are tracking protein targets, that difference compounds quickly across a full day of meals.

Which is better for a low-carb diet, Bread or Tortilla?

Bread has 14.7g of carbs per 100g compared to 29.4g in Tortilla, making Bread the easier fit for low-carb or keto plans. Fiber is 0.6g vs 1.5g per 100g, which also affects net carbs.

Can I substitute Bread for Tortilla?

Often, yes. Swapping tortilla for bread shifts your meal by about 40 calories and 5.2g of protein per 100g, so adjust portions if you are logging macros. Texture and cooking behavior differ more than nutrition in many recipes, so test the swap in small batches first.

Bread

Tortilla

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Bread vs Tortilla

Tortilla

Wins in 4 of 6 categories

Compare Bread and Tortilla calories, protein, and nutrition. See which fits your diet goals.

Verdict (USDA data)

Per 100g, Bread has 263 calories vs Tortilla's 223. Bread has less fat (0.9g vs 8.3g); Tortilla has more protein (7.9g vs 2.7g).

Sources: Bread (FDC 172686) · Tortilla (FDC 175037)

Nutrition Comparison (per 100g)

Nutrient	Bread		Tortilla
Calories	263	vs	223
Protein	2.7g	vs	7.9g
Carbs	14.7g	vs	29.4g
Fat	0.9g	vs	8.3g
Fiber	0.6g	vs	1.5g
Sodium	142mg	vs	511mg

Winner determined by: fewer calories, more protein, more fiber, less fat, less sodium

Source: USDA FoodData Central. Bread: FDC 172686 · Tortilla: FDC 175037.

When to Choose Each

Choose Bread when:

A typical portion is 1 slice white bread (79 calories)
Bread fits the dishes you already cook

See full Bread nutrition

Choose Tortilla when:

You're cutting calories (223 vs 263 per 100g)
You need more protein (7.9g vs 2.7g per 100g)
You want more fiber (1.5g vs 0.6g per 100g)

See full Tortilla nutrition

Frequently Asked Questions

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Last updated: 2026-01-30

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