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Tamale nutrition, glycemic index, calories, net carbs & more

Tamales (Navajo)
*all the values are displayed for the amount of 100 grams
Article author photo Ani Harutyunyan by Ani Harutyunyan | Last updated on February 22, 2022
Education: General Medicine at YSMU
Tamale

Carbs in Tamale

Tamale is a Mexicoamerican dish made of corn dough and a banana leaf or corn husk. If the water content is removed, this food is primarily composed of carbs. In 100g of Tamale, there are 18.1g of carbohydrates. In the chart shown below, you can compare the carb content of this food to the distribution of the other nutrients.

Macronutrients chart

7% 7% 19% 69% 2%
Protein:
Daily Value: 13%
6.28 g of 50 g
13%
Fats:
Daily Value: 9%
6.12 g of 65 g
9%
Carbs:
Daily Value: 6%
18.12 g of 300 g
6%
Water:
Daily Value: 3%
68.1 g of 2,000 g
3%
Other:
1.38 g

Tamale provides 6% of the DV of carbs. It is higher in carbs than 63% of the other foods.

Carbs per serving size

Tamale is served in one piece, equivalent to 186 grams.

One serving of Tamale contains 33.7g of carbs.

Carbohydrate type breakdown

Most carbs in Tamale are starch, equalling 12.3 grams. There are also 1g sugars, composed of maltose, glucose, and fructose.

Carbohydrate type breakdown

12.27% 0.4%
Starch: 12.27 g
Sucrose: 0.4 g
Glucose: 0.21 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0.22 g
Galactose: 0 g

Fiber distribution in Tamale

In this food, 3.1g of all carbs are fibers. This food is rich in both soluble and insoluble fiber. Therefore, it can help maintain bowel and cardiovascular health.

Fiber content ratio for Tamale

0.99% 3.1% 14.03%
Sugar: 0.99 g
Fiber: 3.1 g
Other: 14.03 g

Tamale net carbs

This dish provides 18.1g of total carbs, 3.1g of which are fibers.

Hence, the net carb content of Tamale equals 15g.

Article author photo Ani Harutyunyan
Education: General Medicine at YSMU
Last updated: February 22, 2022

Important nutritional characteristics for Tamale

Tamale
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
82 (high)
Insulin index ⓘ
N/A
Calories
153
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
15.02 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 piece (186 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3 (acidic)
76% Sodium
74% Fiber
63% Vitamin C
63% Carbs
62% Net carbs
Explanation: The given food contains more Sodium than 76% of foods. Note that this food itself is richer in Sodium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Vitamin C, Carbs, and Net carbs.

Tamale Glycemic index (GI)

Source:
Check out our Glycemic index chart page for the full list.
82

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 9% 46% 16% 43% 12% 56% 41% 21% 23% 33% 0%
Calcium: 29 mg of 1,000 mg 3%
Iron: 1.22 mg of 8 mg 15%
Magnesium: 22 mg of 420 mg 5%
Phosphorus: 99 mg of 700 mg 14%
Potassium: 131 mg of 3,400 mg 4%
Sodium: 427 mg of 2,300 mg 19%
Zinc: 1.48 mg of 11 mg 13%
Copper: 0.063 mg of 1 mg 7%
Manganese: 0.174 mg of 2 mg 8%
Selenium: 6 µg of 55 µg 11%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Sodium
427 mg
TOP 24%
Calcium
29 mg
TOP 44%
Zinc
1.48 mg
TOP 46%
Manganese
0.174 mg
TOP 53%
Magnesium
22 mg
TOP 54%
Iron
1.22 mg
TOP 54%
Phosphorus
99 mg
TOP 64%
Selenium
6 µg
TOP 66%
Copper
0.063 mg
TOP 74%
Potassium
131 mg
TOP 75%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 6% 13% 19% 30% 13% 33% 12% 68% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 1.7 mg of 90 mg 2%
Vitamin B1: 0.05 mg of 1 mg 4%
Vitamin B2: 0.08 mg of 1 mg 6%
Vitamin B3: 1.59 mg of 16 mg 10%
Vitamin B5: 0.205 mg of 5 mg 4%
Vitamin B6: 0.143 mg of 1 mg 11%
Folate: 15 µg of 400 µg 4%
Vitamin B12: 0.54 µg of 2 µg 23%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin C
1.7 mg
TOP 37%
Vitamin B12
0.54 µg
TOP 48%
Folate
15 µg
TOP 53%
Vitamin B6
0.143 mg
TOP 56%
Vitamin B3
1.59 mg
TOP 62%
Vitamin B1
0.05 mg
TOP 72%
Vitamin B2
0.08 mg
TOP 73%
Vitamin B5
0.205 mg
TOP 81%
Vitamin A
0 IU
TOP 100%
Vitamin E
0 mg
TOP 100%

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 56% 69% 59% 63% 61% 43% 48% 53% 85%
Tryptophan: 52 mg of 280 mg 19%
Threonine: 239 mg of 1,050 mg 23%
Isoleucine: 271 mg of 1,400 mg 19%
Leucine: 568 mg of 2,730 mg 21%
Lysine: 427 mg of 2,100 mg 20%
Methionine: 150 mg of 1,050 mg 14%
Phenylalanine: 275 mg of 1,750 mg 16%
Valine: 318 mg of 1,820 mg 17%
Histidine: 196 mg of 700 mg 28%

Fat type information

2.396% 2.739% 0.688%
Saturated Fat: 2.396 g
Monounsaturated Fat: 2.739 g
Polyunsaturated fat: 0.688 g

All nutrients for Tamale per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 38% 15.02g 3.6 times less than Chocolate Chocolate
Protein 15% 56% 6.28g 2.2 times more than Broccoli Broccoli
Fats 9% 46% 6.12g 5.4 times less than Cheese Cheese
Carbs 6% 37% 18.12g 1.6 times less than Rice Rice
Calories 8% 59% 153kcal 3.3 times more than Orange Orange
Starch 5% 93% 12.27g 1.2 times less than Potato Potato
Fructose 0% 91% 0.17g 34.7 times less than Apple Apple
Sugar N/A 66% 0.99g 9.1 times less than Coca-Cola Coca-Cola
Fiber 12% 26% 3.1g 1.3 times more than Orange Orange
Calcium 3% 44% 29mg 4.3 times less than Milk Milk
Iron 15% 54% 1.22mg 2.1 times less than Beef Beef
Magnesium 5% 54% 22mg 6.4 times less than Almond Almond
Phosphorus 14% 64% 99mg 1.8 times less than Chicken meat Chicken meat
Potassium 4% 75% 131mg 1.1 times less than Cucumber Cucumber
Sodium 19% 24% 427mg 1.1 times less than White Bread White Bread
Zinc 13% 46% 1.48mg 4.3 times less than Beef Beef
Copper 7% 74% 0.06mg 2.3 times less than Shiitake Shiitake
Vitamin E 0% 100% 0mg N/A Kiwifruit
Vitamin C 2% 37% 1.7mg 31.2 times less than Lemon Lemon
Vitamin B1 4% 72% 0.05mg 5.3 times less than Pea Pea
Vitamin B2 6% 73% 0.08mg 1.6 times less than Avocado Avocado
Vitamin B3 10% 62% 1.59mg 6 times less than Turkey meat Turkey meat
Vitamin B5 4% 81% 0.21mg 5.5 times less than Sunflower seed Sunflower seed
Vitamin B6 11% 56% 0.14mg 1.2 times more than Oat Oat
Folate 4% 53% 15µg 4.1 times less than Brussels sprout Brussels sprout
Vitamin B12 23% 48% 0.54µg 1.3 times less than Pork Pork
Tryptophan 0% 85% 0.05mg 5.9 times less than Chicken meat Chicken meat
Threonine 0% 81% 0.24mg 3 times less than Beef Beef
Isoleucine 0% 82% 0.27mg 3.4 times less than Salmon Salmon
Leucine 0% 80% 0.57mg 4.3 times less than Tuna Tuna
Lysine 0% 78% 0.43mg 1.1 times less than Tofu Tofu
Methionine 0% 79% 0.15mg 1.6 times more than Quinoa Quinoa
Phenylalanine 0% 83% 0.28mg 2.4 times less than Egg Egg
Valine 0% 82% 0.32mg 6.4 times less than Soybean Soybean
Histidine 0% 80% 0.2mg 3.8 times less than Turkey meat Turkey meat
Cholesterol 6% 44% 17mg 21.9 times less than Egg Egg
Saturated Fat 12% 43% 2.4g 2.5 times less than Beef Beef
Monounsaturated Fat N/A 46% 2.74g 3.6 times less than Avocado Avocado
Polyunsaturated fat N/A 54% 0.69g 68.6 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 153
% Daily Value*
9%
Total Fat 6g
9%
Saturated Fat 2g
Trans Fat g
6%
Cholesterol 17mg
19%
Sodium 427mg
6%
Total Carbohydrate 18g
12%
Dietary Fiber 3g
Total Sugars g
Includes ? g Added Sugars
Protein 6g
Vitamin D 0mcg 0%

Calcium 29mg 3%

Iron 1mg 13%

Potassium 131mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Tamale nutrition infographic

Tamale nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/167636/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.