Calories in Tamales: Per 100 g, Per Serving & Nutrition Facts
174 kcal (728 kJ) per 100 g · P/F/C 7.4/9/16 g
Serving (one, 150 g) — 261 kcal (1,092 kJ) · Nutri-Score C
Figures are for: Chicken tamale
Per 100 g: sugar: low saturated fat: medium salt: medium fiber: low
Are tamales healthy?
In moderation. Tamales sit in the middle of the scale — grade C on the open 2023 Nutri-Score algorithm: fine in a balanced diet, but not a “more is better” food.
For
- Protein: 11 g per serving — 20% of the 56 g daily reference for a 70 kg (154 lb) adult.
Against
- Salt: 1.8 g per serving — 36% of the 5 g a day the WHO sets as the maximum.
- Saturated fat: 4.1 g per serving — 21% of the 20 g daily reference intake.
A typical serving (one, 150 g) has 261 kcal, 11 g protein, 14 g fat and 24 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on September 30, 2026. The short food description was written by our language model (AI) — how we check the text.
Tamales are corn masa dough with a filling, steamed in a corn husk. These figures are for chicken tamales.
How many calories in tamales: per 100 g and per serving
| Nutrient | Per 100 g | Serving: one, 150 g |
|---|---|---|
| Calories | 174 kcal | 261 kcal |
| Energy (kilojoules) | 728 kJ | 1,092 kJ |
| Protein | 7.4 g | 11 g |
| Fat | 9 g | 14 g |
| incl. saturated | 2.7 g | 4.1 g |
| Total carbohydrates | 16 g | 24 g |
| incl. sugars | 0.5 g | 0.8 g |
| incl. fiber | 2.4 g | 3.6 g |
| Salt | 1.2 g | 1.8 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 2708573, “Tamale, chicken” — the measured composition of this exact food, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
protein 18%fat 49%carbs 33%
Tamales calories by weight, 50–300 g
150 g of tamales has 261 calories and 200 g has 348. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 87 | 3.7 / 4.5 / 7.9 | 1.2 |
| 100 g | 174 | 7.4 / 9 / 16 | 2.4 |
| 150 g — typical serving | 261 | 11 / 14 / 24 | 3.6 |
| 200 g | 348 | 15 / 18 / 32 | 4.8 |
| 250 g | 435 | 19 / 23 / 40 | 6 |
| 300 g | 522 | 22 / 27 / 47 | 7.2 |
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Tamales: more nutrition highlights
They have 3.6 g of fiber per serving — roughly 14% of the 25 g a day most adults fall short of.
How much movement is one serving?
A serving (one, 150 g) is 261 kcal — roughly 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Swaps for tamales
Tamales have a fair amount of saturated fat (2.7 g per 100 g), a fair amount of salt (1.2 g per 100 g) and almost no fiber (2.4 g per 100 g), but our database has no same-category swap that fixes this noticeably at the same calories and is a full grade better. The simplest move is a smaller serving. How we pick swaps.
Tamales vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Duck Rice | 166 | 7.5 / 7.8 / 16 |
| Pad Thai | 169 | 7.5 / 7 / 20 |
| Chwee Kueh | 169 | 1.5 / 9.3 / 20 |
| Nasi Lemak | 172 | 6 / 8.6 / 18 |
| Tamales | 174 | 7.4 / 9 / 16 |
| Hummus | 177 | 8 / 9 / 21 |
| Caprese Salad | 180 | 9.5 / 15 / 3.8 |
FAQ
How many calories are in 100 g of tamales?
100 g of tamales has 174 calories, with 7.4 g protein, 9 g fat and 16 g carbohydrates (2.4 g fiber).
How many calories are in a serving of tamales?
A serving (one, 150 g) has 261 calories: 11 g protein, 14 g fat and 24 g carbs.
What are the macros of tamales?
Per 100 g: 7.4 g protein, 16 g carbs and 9 g fat. By calories that's about 18% protein, 33% carbs and 49% fat.
How long do you have to walk to burn a serving of tamales?
About 85 min of easy walking or 33 min of cycling for a 70 kg (154 lb) person — that's the 261 calories in a serving (one, 150 g).
How much fiber is in tamales?
100 g of tamales has 2.4 g of fiber; a serving (one, 150 g) has 3.6 g — 14% of the 25 g a day the WHO recommends.
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