Low-Salt Tortillas Brands

Find out which low salt-tortillas can make your taco Tuesday heart-healthy while still enjoying tasty, savory tacos and burritos.

This article will discuss the different types of tortillas, how to ensure you have a low-sodium meal using tortillas, and some branded examples to look for when grocery shopping.

Sodium and Health

Whether we like it or not, sodium is a dominating presence in the North American diet. It is found almost everywhere, as around 70% of our sodium intake comes from processed foods, like tortillas.

One of the top sources of dietary sodium is bread. The Centers for Disease and Control Prevention (CDC) report that 40% of American sodium consumption is due to foods such as burritos and tacos, deli meat sandwiches, prepared dishes, pizza, etc.

But worry not, as low-sodium tortillas do exist!

Low-Salt Tortillas Brands

We’ve select 5 options of low-salt Tortilla that you will find listed below!

Brand	Amount of Sodium (mg)
Siete Chickpea FlourTortillas	220 mg
Angelic Bakehouse Whole Grain Wraps	115 mg
Norigami Wraps	240 mg
Ezekial 4:9 Low Sodium Tortillas Flourless	115 mg
Flatout Multigrain Flatbread	190 mg
Rise and Puff Organic Gourmet Tortillas	150 mg
La Fe Tortilleria Corn Tortillas	0 mg
Greenleaf Foods’ Raw Spinach Wraps	20 mg

1. Siete Chickpea FlourTortillas

Made with chickpea, cassava flour, and olive oil, and offers 220 mg of sodium per 2 tortillas.

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2. Angelic Bakehouse Whole Grain Wraps

The main ingredients in this low-salt flour tortilla include whole wheat flour and sunflower oil, and they offer 115 mg of sodium and 4 g of fiber per 1 wrap.

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3. Norigami Wraps

Offers various wraps, including sesame, chia, and poppy seeds.

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4. Ezekial 4:9 Low Sodium Tortillas Flourless

Made with organic wheat, sprouted soybeans, barley, and wheat gluten. It offers 5 g of fiber per 1 tortilla.

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5. Flatout Multigrain Flatbread

This reduced sodium tortilla offers 12 g of fiber for 1 tortilla and 190 mg of sodium.

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6. Greenleaf Foods’ Raw Spinach Wraps

Made with apple, spinach, onion, quinoa, coconut nectar, and psyllium husk, they’re perfect for anyone looking for a wrap made from whole foods.

7. Rise and Puff Organic Gourmet Tortillas

Rise and Puff’s Organic Gourmet Tortillas contain just organic wheat flour, water, organic avocado oil, and salt.

8. La Fe Tortilleria Corn Tortillas

Their recipe involves just two ingredients: organic corn and water.

How To Eat Low Sodium

The most important step to eating low sodium is finding products that are low in sodium to purchase and add to your eating routine.

Tips For Purchasing Low-Sodium Tortillas

A tip for choosing low-sodium tortillas at the grocery store is to look for items that specifically state “low-sodium” on the front of the package.

The term “low sodium” means that the product has 140 mg of sodium or less per serving.

Another grocery shopping tip is to look at the nutrition facts table. Look for products that contain less than 200 mg of sodium per serving or less than 8% DV (daily value) per serving, as these are considered low-sodium choices.

Tortillas

Tortillas, like many processed bread products, contain sodium. The amount of sodium in these products varies, but during the research of the article, we found some tortillas that had 480 mg of sodium per wrap.

It is suggested that adults should consume no more than 2300 mg of sodium daily for optimal health.

So, eating one tortilla wrap at 480 mg of sodium provides 20% of the recommended maximum daily intake. And let’s be honest, we usually consume at least two wraps per sitting which make that 40% of one’s recommended sodium intake without taking into consideration the filling!

The FDA reports that Americans consume an average of 3400 mg of sodium daily. One can see why this is, as our everyday store-bought bread products contain so much sodium!

Nutrition Benefits

Tortillas can be a great source of fiber and healthy fats like olive oil.

Fiber

Fiber is an essential nutrient that promotes excellent heart health. Fiber has a long list of heart benefits, including lowering our cholesterol, managing blood pressure and sugar levels, it can be used to control weight gain, and prevent constipation.

For fiber recommendations, men are encouraged to eat 38 g of fiber daily, while women need 25 g of fiber.

1 large corn tortilla (44 g) has around 2.77 g of dietary fiber. So, 1 large corn tortilla wrap would provide 9% and 11% of the men’s and women’s daily recommendation, respectively.

When grocery shopping, be sure to look for tortillas that are high in fiber., by looking at the nutrition facts table and choosing one with at least 2 grams of fiber per tortilla.

Olive oil

Another key ingredient in tortillas is oil. Companies can use any type of oil when making their tortillas but some oils are healthier than others.

You can check which type of oil is used by reading the ingredient list of products. I suggested looking for tortillas made with olive oil or avocado oil as these are heart-healthy fats that are part of the Mediterranean dietary pattern.

Olive oil is a rich source of monounsaturated fats and antioxidants such as vitamin E. As such, many studies show that it can lead to great heart benefits. One study found that over 24 years, individuals with a higher intake of olive oil had a lower risk for heart disease.

Olive oil is also a key component of the Mediterranean diet. Like the DASH diet, the Mediterranean diet is a popular dietary pattern that emphasizes fruits and vegetables, poultry and fish, nuts and seeds.

Corn vs. Flour Tortilla

There are three types of tortillas typically available at grocery stores; corn, whole wheat, and flour.

Corn tortillas are made from corn, which is boiled with lime water to soften, then it is ground up and ultimately processed into a dough.

On the other hand, flour tortillas require a more straightforward process of combining the essential ingredients of flour, olive oil, and water.

The third type, the whole wheat tortilla, is similar to flour tortillas, but instead is made of whole wheat flour.

The graph below summarizes the nutritional information of corn, flour, and whole wheat tortillas per 100g:

Corn tortillas are the healthier option. 100 g of corn tortillas have just 45 mg of sodium compared to 736 mg of sodium in flour tortillas for the same weight.

Corn tortillas also have more fiber at 6.3 g, less fat at 2.9 g, and more blood pressure-lowering potassium at 186 mg when compared to flour tortillas.

Whole wheat tortillas provide the most fiber at 9.8 grams. However, they still contain a high sodium content of 613 mg of sodium when using a similar portion.

Meal Ideas

Low-sodium tortillas can be used to make so many different types of healthy meals. These include:

• Burritos
• Quesadillas
• Fajita
• Enchiladas
• Tacos
• Sandwich wraps
• Thin-crust individual pizzas
• Breakfast scrambles
• Hummus
• Roasted vegetable wraps
• Fresh fish tacos
• Homemade pita chips etc.

As a heart dietitian, I usually recommend them because they can be easily filled with veggies, beans, and heart-healthy avocado or guacamole for heart-healthy fats, plant-based protein, and fiber.

Ensure The Whole Meal Is Low in Sodium

Even if you pack the meal with a whole bunch of veggies and beans, it doesn’t necessarily mean it is guaranteed to be low in sodium. As there may be added ingredients that provide a boatload amount of sodium.

And these hidden culprits often lie in any sauces or condiments.

Condiments, particularly store-bought sauces, such as taco seasoning, salsa, barbecue sauce, hot sauce, enchilada sauce, etc., tend to have high amounts of added salt, sugar, and fats.

An excellent way to ensure that you are using low-sodium ingredients is to go with homemade sauces and condiments, as you can control the sodium and sugar content of the meal.

Final Thoughts

Tortilla wraps, although often listed as one of the top sources of sodium in our diets, can still be added to a low-salt diet.

Corn is the healthiest tortilla option as it has the lowest amount of sodium compared to flour and whole wheat tortillas.

Nevertheless, tortillas present a heart-healthy component to a great meal as you can use them to make a variety of meals such as burritos, quesadillas, wraps, etc., where you can combine a whole bunch of veggies, fruits, beans, and other healthy ingredients!