Tamales, a traditional Mesoamerican dish, consist of a corn-based dough called masa, which is wrapped around a filling and steamed in a corn husk or banana leaf. Tamales do contain protein, but the total amount is highly variable. This variability depends almost entirely on the ingredients used in the filling and the preparation of the dough.
The Primary Protein Sources in a Tamale
The protein content of a tamale is derived from two main components: the filling and the masa dough itself. The filling is the most significant contributor, especially when it includes animal products or legumes. Shredded meats, cheeses, and beans provide a substantial portion of the total protein.
The masa, which forms the bulk of the tamale, also contributes a small amount of protein. Corn is primarily a carbohydrate, but the traditional preparation process, known as nixtamalization, alters its nutritional makeup. This alkaline treatment improves the bioavailability of certain nutrients, including the quality of the corn’s naturally occurring protein.
Protein Content Varies by Filling
The choice of filling is the greatest factor determining a tamale’s protein level, leading to a wide range of nutritional outcomes. An average-sized tamale with a meat filling, such as pork or chicken, typically provides between 10 and 15 grams of protein per serving. For instance, a pork tamale weighing about 140 to 150 grams often contains 11 to 15 grams of protein.
Tamales filled with cheese, such as rajas con queso (peppers and cheese), can offer a comparable or even higher protein count, sometimes providing up to 16 grams. This is due to the concentrated protein in the cheese, though this option often comes with a higher fat content. Beef tamales also supply around 10 grams per 140-gram serving.
In contrast, tamales with vegetable-only, plain corn, or sweet fillings contain significantly less protein. These varieties rely almost entirely on the masa for their protein, resulting in a total content closer to 6 to 8 grams per serving. The preparation method also plays a role, as the amount of lard used in the masa can affect the overall macronutrient balance.
Serving Suggestions to Boost Protein
To maximize the protein in a meal, incorporating protein-rich side dishes is an effective strategy. Classic pairings like black beans or refried beans are excellent choices, as legumes provide both protein and dietary fiber.
A side of grilled lean protein, such as shrimp, chicken, or steak, can turn a single tamale into a complete, high-protein meal. A quinoa salad seasoned with Mexican spices also offers a plant-based protein boost that complements the flavors.
Toppings can provide a small increase in protein. Adding a sprinkle of cotija cheese or a dollop of Greek yogurt, which is higher in protein than traditional sour cream, enhances the nutritional value. Choosing tamales with leaner meat fillings or less lard in the masa dough contributes to a more favorable protein-to-fat ratio.