Tamales, a cultural food staple in Mexico that originated centuries ago in Mesoamerica, were enjoyed by the Mayans, Incas, and Aztecs! They remain super popular today and are one of the main ways that corn is used in Mexican cuisine, the other way being to make tortillas. These savory parcels, known for their rich flavors and comforting texture, are more than just a culinary delight; they symbolize tradition and communal gatherings. Yet, some people may fear that tamales are unhealthy. This article explores the nutritional profile of tamales, their potential health benefits, and how they can fit into a balanced diet, including weight management strategies.
What are Tamales?
The key ingredient in tamales is maize (corn), which was central to many indigenous cultures and remains one of the most important ingredients in Mexican cultural cuisine today. Tamales are made of nixtamalized corn that’s ground to form masa. A traditional Mesoamerican dish, tamales are made by steaming a corn-based dough (masa) filled with seasoned pork wrapped in corn husks or banana leaves. The masa is typically filled with cheese, meat, fruits, or veggies, wrapped in a banana leaf or corn husk, and then steamed. The preparation begins with simmering pork until tender, often flavored with a blend of spices, chilies, and sometimes, a tomato-based sauce.
The art of making tamales, passed down through generations, varies significantly across regions. In Mexico, for instance, each state boasts its unique version, from the spicy Oaxaca, filled with mole sauce, to the subtly flavored tamales of the Yucatan Peninsula, seasoned with achiote. Beyond Mexico, other Latin American countries have adopted and adapted tamales, adding their local ingredients and culinary techniques.
Nutritional Composition of Tamales
Tamales are not just a treat for the taste buds but also an exciting mix of nutritional elements. The exact nutrition of tamales varies greatly based on the size of the tamal and the fillings. A typical pork tamale contains a balance of macronutrients: carbohydrates from the masa, proteins from the pork, and fats from the lard and meat.
Macronutrient Breakdown
On average, a single pork tamale can have around 250 calories, with a macronutrient distribution of approximately 36% carbohydrates, 17% protein, and 47% fat.
Read also: Delicious Keto Mexican Dish
Calories: The caloric content of pork tamales can vary based on the size and specific ingredients. However, a standard serving typically contains about 250 calories. To put this into perspective, the average daily caloric intake recommendation is around 2,000 to 2,500 calories for adults, meaning a single tamale could represent about 10-12.5% of a day’s caloric needs.
Serving Size Calories One small tamale (approx. 100g) 200 calories One medium tamale (approx. 150g) 250 calories One large tamale (approx. Carbohydrates: Pork tamales, known for their savory filling, also contain significant carbohydrates, primarily due to the masa (corn dough). A typical pork tamale contains about 20-25 grams of carbohydrates per serving. These carbs are a mix of simple sugars and dietary fiber, contributing to a slower digestion process and a more gradual impact on blood sugar levels. Understanding the carbohydrate content is crucial for blood sugar management for individuals with dietary restrictions like diabetes. In 100g of Tamale, there are 18.1g of carbohydrates. Tamale provides 6% of the DV of carbs. It is higher in carbs than 63% of the other foods. One serving of Tamale contains 33.7g of carbs. Most carbs in Tamale are starch, equalling 12.3 grams. In this food, 3.1g of all carbs are fibers. This food is rich in both soluble and insoluble fiber.
Protein: The protein in pork tamales primarily comes from the pork filling. On average, a single serving of a pork tamale contains about 10-15 grams of protein. This high-quality protein includes essential amino acids necessary for muscle repair and growth. Protein is a crucial macronutrient in any diet. It plays a key role in building and repairing tissues, making enzymes and hormones, and supporting overall health.
Serving Size Protein Content One small tamale (approx. 100g) 8-10g One medium tamale (approx. 150g) 10-15g One large tamale (approx. Fats: Tamale, beef contains 13 g of fat, 10 g of protein and 22 g of carbohydrate. The latter is 0.6 g sugar and 3.4 g of dietary fiber, the rest is complex carbohydrate. Tamale, beef contains 3.8 g of saturated fat and 28 mg of cholesterol per serving.
Micronutrients and Other Nutritional Benefits
Pork tamales are not only about macronutrients; they also offer a variety of essential vitamins and minerals. They are a good source of B vitamins, particularly Thiamin (B1) and Niacin (B3), which are crucial for energy metabolism and nervous system health. Additionally, minerals like iron in the pork are vital for blood health, while calcium and phosphorus in the masa contribute to bone health.
Read also: Beef jerky: A high-protein option for shedding pounds?
Tamales are rich in certain vitamins, minerals, and antioxidants. They’re generally a good source of vitamin B3 (niacin) since the nixtamalization process enhances niacin’s bioavailability-the amount of niacin that can be absorbed by our bodies-, per a 2016 study. Depending on the variety, they may also be high in iron, calcium, vitamin C, folate, and potassium.
Specific Tamale Nutrition Facts
The exact nutrition of tamales varies greatly based on the size of the tamal and the fillings. That being said, we’ve included the nutrition facts of a corn tamal with no filling, a cheese tamal and a pork tamal below.
Corn Tamal Nutrition
One corn tamal (166 grams) has the following nutrition, per the USDA:
- Protein: 6 grams
- Fat: 12 grams
- Saturated fat: 4.4 grams
- Carbs: 44 grams
- Fiber: 5 grams, or 18% of the daily value (DV)
- Potassium: 309 milligrams, or 7% of the DV
- Iron: 0.9 milligrams, or 5% of the DV
- Folate: 1.6 micrograms, or 0.4% of the DV
- Calcium: 40 milligrams, or 3% of the DV
- Vitamin B3 (Niacin): 1.3 milligrams, or 8% of the DV
Cheese Tamal Nutrition
Read also: Relieving Varicose Vein Symptoms with Massage
One cheese tamal (179 grams) has the following nutrition, per the USDA:
- Protein: 16 grams
- Fat: 21.5 grams
- Saturated fat: 7 grams
- Carbs: 32 grams
- Fiber: 4 grams, or 14% of the DV
- Potassium: 315 milligrams, or 7% of the DV
- Iron: 1.6 milligrams, or 9% of the DV
- Folate: 21.5 micrograms, or 5% of the DV
- Calcium: 199 milligrams, or 15% of the DV
- Vitamin B3 (Niacin): 1.9 milligrams, or 12% of the DV
Pork Tamal Nutrition
One pork tamal (142 grams) has the following nutrition, per the USDA:
- Protein: 11 grams
- Fat: 13 grams
- Saturated fat: 4 grams
- Carbs: 22 grams
- Fiber: 3.4 grams, or 12% of the DV
- Potassium: 216 milligrams, or 5% of the DV
- Iron: 1.2 milligrams, or 7% of the DV
- Folate: N/A
- Calcium: 106 milligrams, or 8% of the DV
- Vitamin B3 (Niacin): 1.3 milligrams, or 8% of the DV
Health Benefits of Tamales
Tamales are full of nutrition thanks to their high fiber content, well-rounded macronutrient composition, and micronutrients. Filled varieties in particular make great meals since they’re higher in protein. Therefore, they’re wonderful foods to incorporate to promote your health.
- Contain All Three Macronutrients: All three tamales variations we shared above contain carbs, protein, and fat, making them well-rounded sources of nutrition. Unsurprisingly, cheese or meat-filled tamales have more protein and less carbs than unfilled corn tamales. This may help those with diabetes to offset blood sugar spikes, and the higher protein can help with satiety. If you’re having a corn tamal, you may want to add a source of protein on the side like beans since they’re pretty low in protein on their own.
- Rich in Fiber: Thanks to the shining star ingredient of tamales, corn, they’re a great source of fiber. Each tamal variation we shared above has at least 12% of the daily value of fiber apiece. Fiber is important for lots of aspects of health. It supports healthy digestion, helps lower cholesterol levels, promotes satiety, and helps prevent blood sugar spikes. Most Americans don’t meet the recommendations for fiber intake, per the USDA, so tamales are a great way to help you reach the recommendations.
- Good Source of Micronutrients: Tamales are rich in certain vitamins, minerals, and antioxidants. They’re generally a good source of vitamin B3 (niacin) since the nixtamalization process enhances niacin’s bioavailability-the amount of niacin that can be absorbed by our bodies-, per a 2016 study. Depending on the variety, they may also be high in iron, calcium, vitamin C, folate, and potassium.
- Supports digestive health: As we saw in the nutrition facts section, tamales provide a good amount of dietary fiber.
- Iron helps your body transport oxygen to cells: If you choose a meat or bean filling you’ll get a good source of iron. Other health benefits will vary based on the fillings. Tamales with meat will provide plenty of protein for added satiety and tissue repair.
- Resistant starch may help with blood sugar control: Most tamales use nixtamalized corn (but not all of them). Keep in mind total carbohydrate still matters for blood glucose control.
Potential Nutritional Risks and Considerations
The main potential nutritional drawback of tamales is that they’re a source of saturated fat, which can increase cholesterol levels, per the American Heart Association. That’s true even for the unfilled ones since masa is often made with lard-a source of saturated fat. The Dietary Guidelines for Americans recommend having no more than 10% of your calories come from saturated fat. Everyone’s daily calorie needs vary, and we often discourage our clients from focusing on these numbers. Instead, consider sources of saturated fat in your overall eating pattern.
- Saturated Fat Content: Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis.
- Lard in Masa: The biggest potential drawback of tamales is the type of fat. Many tamales include lard in the masa, which is what gives it the distinct texture. However, lard is also a good source of unsaturated fats, which we know to be heart healthy. Some initial studies are seeing minimal negative health impacts from lard in mice. As a dietitian, I like to err on the side of caution. I also think it’s important to add that tamales date back thousands of years, to pre-Hispanic mesoamerica.
- Dietary Restrictions: Pork tamales, while nutritious, may not be suitable for all dietary needs. For gluten-free people, it’s important to note that traditional tamales are gluten-free, as they are made with corn-based masa. However, individuals should always verify ingredients due to potential cross-contamination. For those following a low-carb diet, tamales might be higher in carbohydrates than preferred.
Tamales and Specific Health Conditions
Below we share health considerations for eating tamales if you have diabetes or high cholesterol.
Diabetes
Tamales, particularly filled ones, are actually a great food for most people with diabetes since they’re high in fiber and also contain protein. These two nutrients help slow down digestion which also helps prevent blood sugar spikes.
Since unfilled tamales are higher in carbs and lower in protein, they’re more likely to increase blood sugars quickly. That being said, pairing an unfilled tamal with other sources of fiber and protein like beans or meat with avocado could help prevent blood sugar spikes, too.
Another reason tamales can be great for those with diabetes is because they’re a good source of resistant starch-a carb that isn’t digested by the small intestine and can help promote blood sugar control, per a 2023 study in Frontiers in Nutrition.
Nixtamalization-that process we mentioned earlier used to create corn masa-increases the resistant starch present in corn, per a 2017 study in the Journal of Food Science, which is why tamales are such a good source of this nutrient.
High Cholesterol
When it comes to managing high cholesterol, increasing fiber intake and reducing saturated fat intake are the two main recommended nutrition changes. As you now know, tamales are a great source of fiber, which is helpful for managing cholesterol.
However, tamales are also pretty high in saturated fat thanks largely to the lard traditionally used to make masa. But before you count them out, consider how often you actually eat them and whether you eat lots of other sources of saturated fat, too. Nutrition doesn’t have to be all-or-nothing. You can enjoy your tamales even if you use lard to make the masa by considering other ways to reduce your saturated fat intake if you’re concerned about it.
Considerations for Weight Loss
Tamales can be part of a weight loss plan if consumed in moderation and balanced with other nutritious foods. Here are some tips:
- Portion Control: Be mindful of portion sizes. One or two tamales can be a satisfying meal, especially when paired with a side salad or vegetables.
- Filling Choices: Opt for tamales with lean protein fillings like chicken or beans instead of those high in fat.
- Preparation Methods: If making tamales at home, consider using healthier fats like olive oil instead of lard in the masa.
- Balanced Meal: Combine tamales with a variety of vegetables and a source of lean protein to create a balanced and filling meal.
Incorporating Tamales into a Balanced Diet
Tamales can easily fit into a balanced meal. Note, one food may check off multiple food groups. Tamales naturally provide carbohydrates, fiber, and fat. So to build a balanced meal we need to add protein and vegetables. As we discussed in the nutrition comparison section, meat tamales will have more protein. Personally I love tamales de rajas con queso (poblano and cheese). You can also use sauces and garnishes to get extra vegetables.