Two tamales usually total 380–520 calories, depending on size, masa, and filling.
Tamales aren’t one-size-fits-all. Corn masa thickness, lard or oil, and the filling you choose all swing the calorie number. A small chicken tamale can be under 200 calories, while a heavier pork or cheese tamale can push 260 or more per piece. Below is a quick reference for common styles so you can ballpark a plate of two without guesswork.
Calories In One Tamale By Style
The figures below reflect typical ready-to-eat tamales and the weights most shoppers see. “Per tamale” makes it easy to double for two.
| Tamale Style (Typical Weight) | Calories Per 1 Tamale | Notes |
|---|---|---|
| Pork tamale, standard 4 oz / 113 g | 260 | Brand example: Del Real Foods label (4 oz; 260 kcal) product page. |
| “Masa and pork filling (Hopi)” 4 oz / 113 g | 190 | USDA FoodData Central entry via MyFoodData shows 190 kcal per 113 g; see nutrient table. |
| Beef tamale, grocery 4.6 oz / 130 g | ~300 | Many store brands list ~240–300 kcal depending on weight. |
| Chicken tamale, small 3 oz / 84–85 g | ~140–186 | Smaller tamalitos run lighter per piece. |
| Cheese or cream-based tamale, restaurant size | ~350–390 | Heavier masa and richer filling raise energy per piece. |
Calories In Two Tamales — By Filling & Size
Use these quick pairings to land a solid estimate for two tamales on your plate:
- Two standard pork tamales (4 oz each): about 520 calories (260 × 2) based on the Del Real label.
- Two USDA-style pork tamales (4 oz each): about 380 calories (190 × 2) using the “masa and pork filling (Hopi)” entry.
- Two beef tamales (≈130 g each): about 540–600 calories if each sits near 270–300.
- Two small chicken tamales (≈85 g each): about 280–370 calories, depending on brand and masa thickness.
- Two cheese tamales (restaurant size): about 700–780 calories if each is ~350–390.
Portion size drives the swing more than the cuisine itself. A 4-oz tamale with lean filling can fit under 200 calories. Bump the weight to 5–6 oz and the number rises fast. When in doubt, weigh one tamale, then use the rough rule of 2.5–4.5 calories per gram (lighter end for lean, heavier end for richer fillings).
What Changes The Calorie Count?
Masa And Added Fat
Masa is the base. Thicker wraps mean more corn dough, which means more starch calories. Some cooks enrich masa with lard or oil; others steam a leaner dough. That single choice can add dozens of calories per tamale.
Filling Choices
Shredded pork with sauce usually lands above chicken or bean fillings of the same size. Cheese and cream sauces land higher still. Vegetables bring flavor with far fewer calories, but most of the energy still comes from masa.
Size And Moisture
Moist fillings and saucy styles weigh more while delivering similar calories per bite, so a bigger weight can mask a higher count. Restaurant tamales often weigh 130–180 g each; grocery singles are frequently 100–130 g; mini tamalitos can be 50–90 g.
How To Estimate Two-Tamale Calories On The Fly
No label? No problem. Here’s a quick method that works at home or in a taquería:
- Check weight if you can. A small kitchen scale is handy. If you don’t have one, compare to a known object: a deck of cards is ~100 g, a large egg is ~50 g.
- Pick your multiplier. For lean chicken/bean fillings, use ~2.5–3.3 calories per gram. For pork, beef, or cheese, use ~3.5–4.5.
- Do the math. Say a 120 g pork tamale × 4 cals/g ≈ 480 cals. Two would be ~960 cals; for chicken at 3 cals/g, two 100 g pieces would be ~600 cals.
This method won’t beat a label, yet it keeps you within a practical range.
Protein, Carbs, And Fat For A Plate Of Two
Nutrient split depends on the recipe. Two examples show the range you’ll see:
Lean, Traditional Profile
The USDA “masa and pork filling (Hopi)” entry lists per-tamale macros near 15 g protein, 21 g carbs, and 5 g fat at 190 calories (113 g). Two of those deliver about 30 g protein, 42 g carbs, and 10 g fat for 380 calories. Source: USDA FoodData Central listing.
Heavier, Brand-Label Profile
Del Real’s pork tamale lists 260 calories with 18 g fat, 18 g carbs, and 8 g protein per 113 g piece. Two deliver about 36 g fat, 36 g carbs, and 16 g protein for 520 calories. Source: Del Real product page.
Two-Tamale Plate Builder (With Popular Add-Ons)
These combos show how extras change the meal total. Use them to size your plate to your day.
| Two-Tamale Base | Popular Add-Ons | Estimated Calories |
|---|---|---|
| 2 lean pork tamales (190 kcal each) | — | 380 |
| 2 brand-label pork tamales (260 kcal each) | — | 520 |
| 2 small chicken tamales (150–180 kcal each) | — | 300–360 |
| Any 2 tamales | + Salsa, 2 tbsp | +10 |
| Any 2 tamales | + Sour cream, 2 tbsp | +60 |
| Any 2 tamales | + Guacamole, 2 tbsp | +50 |
| Any 2 tamales | + Queso, 1/4 cup | +110 |
| Any 2 tamales | + Refried beans, 1/2 cup | +130 |
| Any 2 tamales | + Mexican rice, 1 cup | +200 |
| Any 2 tamales | + Simple cabbage slaw, 1 cup | +25 |
Make Two Tamales Fit Your Plan
Choose Lean Fillings Or Mix And Match
Pair one richer pork tamale with one chicken or bean tamale if you want the flavor of both while keeping the total near the middle of the range.
Load Up On Salsa And Veggies
Fresh salsa adds pop for very few calories, and a crunchy cabbage-lime slaw stretches the plate without weighing it down.
Watch The Extras
Cheese sauces, crema, and big handfuls of shredded cheese can double the plate quickly. If you want them, add a measured spoonful and enjoy every bite.
Tamale Calories For Two: Quick Reference
- Two small chicken tamales: ~280–370 calories.
- Two USDA-style pork tamales (4 oz each): ~380 calories.
- Two brand-label pork tamales (4 oz each): ~520 calories.
- Two beef tamales, larger size: ~540–600 calories.
- Two cheese tamales, restaurant size: ~700–780 calories.
What About Sodium And Fiber?
Calories answer the question, yet two tamales also bring salt and fiber. Two USDA-style pork tamales add roughly 670 mg sodium and 7–8 g fiber. Two brand-label pork tamales land close to 1,300 mg sodium and 4 g fiber. A spoon of salsa adds pop with little salt, while queso and crema bring extra sodium along with fat. If you’re watching salt, pick smaller pieces, favor chicken or bean fillings, and lean on toppings like lime, cilantro, onion, and jalapeños.
Cooking And Reheating Don’t Add Calories
Steaming or microwaving won’t change calories in a meaningful way. You might see a weight change from moisture, yet the energy in the masa and filling stays the same. Pan-frying in oil adds energy from the extra fat.
Final Bite
For a quick answer to “How many calories are in two tamales?” plan on about 380–520 calories for typical portions, lower if you pick smaller chicken or bean versions and higher for heavier pork, beef, or cheese styles. When a label is available, use it; when it isn’t, weigh a piece and use the per-gram rule to stay in the right ballpark.