How Many Calories Are in a Pork Tamale?
A standard pork tamale has about 250 to 310 calories. That covers a medium-sized tamale, roughly 4 to 5 ounces, wrapped in a corn husk with masa dough and a pork filling.
The number moves depending on how much lard goes into the masa, how much pork filling is packed in, and whether it is homemade or store-bought. Below, we break it down by size, by filling type (pork vs chicken vs beef), and by brand, plus a calculator so you can check your exact serving.
Pork Tamale Calories By Size
| Size | Calories | Protein | Carbs |
|---|---|---|---|
| Small (2-3 oz) | 150-180 kcal | 6-8g | 14-18g |
| Medium (4-5 oz) | 250-310 kcal | 10-12g | 23-26g |
| Large / homemade | 350-450 kcal | 14-18g | 30-38g |
Homemade tamales often land on the higher end because family recipes tend to use more lard in the masa and pack in more filling than a store-bought version built for portion consistency.
Calculate Your Exact Tamale Calories
Since filling type, size, and toppings all change the total, use this calculator to get your real number.
Pork vs Chicken vs Beef Tamale: Calorie Comparison
Filling type changes the calorie count more than most people expect, since fat content varies a lot between pork, chicken, and beef.
| Filling | Calories (medium) | Protein | Fat |
|---|---|---|---|
| Pork | 250-310 kcal | 10-12g | 13-17g |
| Chicken | 230-300 kcal | 10-12g | 8-12g |
| Beef | 260-330 kcal | 10-13g | 14-18g |
Chicken tamales come out lowest in fat since chicken is leaner than both pork and beef. Pork and beef sit close together, though pork can run either higher or lower than beef depending on the cut and how much visible fat is left in the filling.
Why Lard in the Masa Matters So Much
The masa dough, not just the meat filling, is often the bigger calorie driver in a tamale. Traditional masa recipes use lard to get that soft, slightly rich texture, and lard is calorie-dense at about 115 calories per tablespoon.
A masa made with lard versus one made with vegetable oil or a lighter fat can differ by 50-80 calories per tamale, even before you account for the filling. This is one reason two “pork tamales” from two different kitchens can have such different totals despite looking identical.
If you are trying to lower the calorie count without giving up the dish, ask whether the masa uses lard or oil when ordering, or swap to vegetable oil or reduced-fat options if you are making tamales at home.
Store-Bought and Restaurant Brand Comparison
| Source | Serving | Calories |
|---|---|---|
| On The Border (restaurant) | 1 tamale | 310 kcal |
| Northgate Market (grocery) | 1 tamale | 250 kcal |
| Tamale Factory (packaged) | 2 tamales | 600 kcal (300 each) |
| RaceTrac (gas station) | 1 tamale | 163 kcal |
The RaceTrac option looks lowest here mainly because it is a smaller portion size, not because the recipe is dramatically lighter. Always check the gram weight listed alongside the calorie count when comparing packaged tamales, since a “1 tamale” serving can mean very different things across brands.
Is a Pork Tamale Healthy?
Tamales bring more to the table than just calories. According to a nutrition breakdown from NutriScan, a typical tamale provides around 5 grams of fiber and roughly 15% of your daily iron needs from the corn masa, along with 10 grams of protein from the filling.
The tradeoff is fat and sodium, mostly from the lard in traditional masa. BODi’s nutrition team notes that more than half the calories in a traditional tamale can come from fat, largely due to lard-based masa. Swapping to a lean filling and a lighter masa fat brings this down significantly without changing the flavor much.
How a Tamale Fits Your Daily Calories
At 250-310 calories for a medium pork tamale, two tamales with a side of beans or salad make a reasonable full meal for most people. If you are tracking toward a specific calorie target, check your TDEE Calculator first, then use the calculator above to see how many tamales and toppings fit your remaining calories. Our guide on tracking macros using your TDEE is useful here too, since tamales are easy to underestimate when the masa and filling are mixed together.
Common Mistakes That Add Hidden Calories
- Adding crema or extra cheese without realizing they can each add 70-90 calories per tamale
- Assuming homemade is always lighter, when family recipes often use more lard than store-bought versions
- Comparing “1 tamale” servings across brands without checking the actual weight, since portion sizes vary widely
- Skipping the protein-rich filling in favor of “just the masa,” which actually shifts the calorie ratio toward more fat and fewer nutrients
Frequently Asked Questions
How many calories are in a pork tamale?
A medium pork tamale (4-5 oz) has about 250-310 calories, depending on the amount of lard in the masa and the fat content of the filling.
How many calories are in a chicken tamale?
A chicken tamale typically has 230-300 calories, slightly lower than pork since chicken is leaner. Protein content is similar between the two at around 10-12 grams.
How many calories are in a beef tamale?
A beef tamale usually has 260-330 calories, close to pork, though the exact number depends on the cut of beef and how much visible fat is left in the filling.
Are tamales good for weight loss?
They can fit in moderation. Choosing a chicken or vegetable filling, skipping crema and extra cheese, and watching portion size (1-2 tamales) helps keep tamales within a weight loss plan.
Why do tamales have so many calories?
Most of the calorie density comes from lard in the masa dough, not just the meat filling. Lard is calorie-dense, and traditional recipes use it for flavor and texture.
How many calories are in 2 pork tamales?
Two medium pork tamales together run about 500-620 calories, based on 250-310 calories per tamale.