Gorditas: Calories, Nutrition and Health Benefits
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Perplexity Traditional Mexican stuffed corn cakes packed with protein, calcium-rich masa, and customizable fillings for every health goal.
Quick Nutrition Facts
Per 1 Stuffed Gordita (100g)
| Nutrient | Amount |
|---|---|
| Calories | 320 kcal |
| Protein | 12g |
| Carbohydrates | 35g |
| Fiber | 3g |
| Sugars | 2g |
| Fat | 14g |
| Calcium | 150mg |
| Iron | 2.5mg |
| Sodium | 380mg |
| Potassium | 210mg |
Macronutrient Breakdown
NUTRITIONIST INSIGHT
Gorditas made with traditional nixtamalized corn provide enhanced calcium bioavailability compared to regular corn products. The thick masa shell offers satisfying texture while the customizable fillings let you control protein and fat content.
Myth Busters
MYTH #1: Gorditas Are Always Unhealthy
TRUTH: Gorditas can be nutritious depending on fillings. Choose lean proteins like grilled chicken or black beans, add vegetables, and limit cheese. A bean gordita provides fiber, plant protein, and calcium from the nixtamalized corn.
MYTH #2: Corn Masa Causes Blood Sugar Spikes
TRUTH: While corn has moderate glycemic index (52-60), the fiber content and protein fillings slow glucose absorption. Stuffed gorditas with beans or meat have lower glycemic impact than plain corn products.
MYTH #3: Gorditas Have No Nutritional Value
TRUTH: Traditional gorditas provide significant nutrition. The nixtamalization process increases calcium content to 150mg per serving (12% DV), releases niacin, and improves protein quality. Add bean fillings for complete plant protein.
MYTH #4: All Mexican Street Food Is Bad for You
TRUTH: Traditional Mexican cuisine emphasizes whole foods like corn, beans, and fresh vegetables. Gorditas with bean-based fillings provide resistant starch that feeds beneficial gut bacteria and supports digestive health.
MYTH #5: Gorditas Are Too High in Carbs
TRUTH: At 35g carbs per serving, gorditas fit moderate-carb diets. The fiber (3g) and protein (12g) create a balanced macronutrient profile. For lower carbs, choose smaller portions or bean-heavy fillings with less masa.
NutriScore by Health Goals
| Health Goal | NutriScore | Why This Score? |
|---|---|---|
| Weight Loss |  | 320 calories per serving. Choose bean fillings, skip cheese, add vegetables. Limit to 1 gordita per meal. |
| Muscle Gain |  | 12g protein per serving, good carbs for energy. Add extra lean meat filling for 20+ grams protein. |
| Diabetes Management | | Moderate GI (52-60). Pair with bean fillings to reduce glycemic impact. Monitor portions carefully. |
| PCOS Management | | Moderate carbs affect insulin. Choose protein-rich fillings, limit to half portion, pair with vegetables. |
| Pregnancy Nutrition | | Good calcium source (150mg) from nixtamalization, iron (2.5mg) supports blood health. Choose well-cooked fillings. |
| Viral/Flu Recovery | | Easy to digest, provides energy and protein. Warm gorditas with chicken broth filling can soothe symptoms. |
PERSONALIZED NUTRITION
Track your meals with NutriScan for personalized NutriScores based on your specific health goals!
Blood Sugar Response to Gorditas
Understanding how gorditas affect your blood glucose can help you make informed decisions about when and how to eat them.
Typical Glucose Response Curve
*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*
How to Flatten the Spike
Pairing gorditas with protein-rich fillings and fiber slows glucose absorption and reduces the peak blood sugar level:
- 🫘 Black beans or refried beans - Adds fiber, protein, and resistant starch
- 🍗 Grilled chicken or carnitas - Lean protein slows digestion
- 🥬 Sauteed vegetables - Fiber and nutrients with minimal calories
- 🥑 Fresh guacamole - Healthy fats slow glucose absorption
This combination not only reduces the glucose spike but also extends energy release, keeping you fuller for longer.
Cultural Significance
Gorditas are a beloved traditional Mexican food with deep cultural roots dating back to pre-Hispanic Mesoamerica.
In Mexico:
- Name means "little fat ones" referring to the thick, puffy corn cakes
- Each region has signature fillings: chicharron, rajas, picadillo, beans
- Street food staple found at markets and family gatherings
- Central Mexico and Northern Mexico have distinct gordita styles
Nixtamalization Heritage:
- Ancient process of treating corn with lime water (cal)
- Increases calcium bioavailability 20-fold
- Releases niacin preventing pellagra deficiency
- Creates the distinctive masa flavor and texture
Global Influence:
- Popular in Tex-Mex and American Mexican restaurants
- Taco Bell's "Gordita Crunch" introduced concept to mainstream
- Growing appreciation for authentic regional Mexican cuisine
Compare & Substitute
Gorditas vs Similar Mexican Foods (Per 100g)
| Nutrient | 🥟 Gordita | 🌮 Corn Taco | 🫔 Tamale | 🌯 Burrito (flour) |
|---|---|---|---|---|
| Calories | 320 kcal | 210 kcal | 280 kcal | 290 kcal |
| Carbs | 35g | 22g | 30g | 38g |
| Fiber | 3g | 2g | 2.5g | 2g |
| Protein | 12g | 10g | 10g | 11g |
| Fat | 14g | 10g | 12g | 10g |
| Calcium | 150mg | 80mg | 60mg | 45mg |
| Sodium | 380mg | 320mg | 450mg | 520mg |
| Best For | Calcium, satisfying meal, protein | Lower calorie Mexican option | Traditional celebrations | Quick meals, portability |
Frequently Asked Questions
How many calories are in a gordita?
A plain corn gordita shell has approximately 110 calories. A fully stuffed gordita with meat, cheese, and beans contains about 320 calories with 35g carbs, 12g protein, and 14g fat.
Calorie variations by filling:
- Bean gordita: 250-280 calories
- Chicken gordita: 290-320 calories
- Chicharron gordita: 350-400 calories
- Cheese-heavy gordita: 380-420 calories
Are gorditas gluten-free?
Traditional gorditas made from 100% corn masa are naturally gluten-free. The nixtamalized corn flour contains no wheat or gluten proteins.
Cautions:
- Some commercial gorditas may contain wheat flour blends
- Cross-contamination possible in shared kitchens
- Always verify ingredients if you have celiac disease
- Ask about preparation methods at restaurants
Can diabetics eat gorditas?
Diabetics can enjoy gorditas in moderation with smart choices. Corn masa has a moderate glycemic index of 52-60.
Tips for diabetics:
- Choose bean fillings (adds fiber, lowers GI)
- Limit to one small gordita per meal
- Pair with non-starchy vegetables
- Monitor blood sugar 2 hours after eating
- Avoid fried versions with added oil
What makes gorditas different from other Mexican foods?
Gorditas are unique for their thick, pocket-like structure:
- Thickness: Much thicker than tortillas (creates pocket when split)
- Texture: Soft, fluffy interior with slight crisp exterior
- Method: Often griddled then split open for filling
- Masa ratio: More corn masa per serving than tacos
- Filling style: Stuffed inside rather than topped
What are the healthiest gordita fillings?
Best choices for nutrition:
- Black beans - 7g fiber, 8g protein, resistant starch
- Grilled chicken - 25g protein, low fat
- Sauteed vegetables - Vitamins, minerals, fiber
- Fresh salsa - Antioxidants, no added fat
- Small amount of queso fresco - Calcium with less fat than cheddar
Fillings to limit: Chicharron (high fat), excessive cheese, fried meats, sour cream.
How do gorditas fit into a weight loss diet?
Gorditas can work for weight loss with portion control:
Strategies:
- Limit to 1 gordita per meal (320 calories fits most plans)
- Choose bean or vegetable fillings
- Skip cheese or use minimal amount
- Pair with large salad or vegetable soup
- Make gorditas at home to control ingredients
Track your gorditas with NutriScan app to see how they fit your daily calorie goals.
Are gorditas good for building muscle?
Gorditas provide solid nutrition for muscle building with 12g protein per serving and quality carbohydrates for energy.
For muscle gain:
- Add extra grilled chicken (total 25-30g protein)
- Eat post-workout for glycogen replenishment
- Pair with beans for complete amino acid profile
- Good calcium supports bone health during training
Can I eat gorditas during pregnancy?
Gorditas can be a nutritious choice during pregnancy when properly prepared:
Benefits:
- 150mg calcium from nixtamalized corn
- 2.5mg iron supports blood volume increase
- Satisfying meal with balanced macros
Precautions:
- Ensure meat fillings are thoroughly cooked
- Avoid unpasteurized cheese (queso fresco)
- Choose reputable sources for street food
- Moderate sodium intake
