How many calories are in a torta?
One USDA serving of torta weighs 55 g and carries 215 calories. Per 100 g the bread runs 390 calories, which puts this sweet Salvadoran loaf closer to pound cake than to sandwich bread. Fat is the reason: 17.45 g in every 100 g, more than the sugar.
You'd need to walk about 43 minutes to burn the 215 calories in one serving (55 g).
How long does it take to burn off torta?
One serving (55 g) is 215 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 215 kcal |
|---|---|
| Walking, brisk | 43 min |
| Cycling, moderate | 27 min |
| Swimming, moderate | 31 min |
| Jogging | 25 min |
| Weight training, moderate | 48 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (55 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Torta quick facts
- US servings, from one ounce to a whole cake square
- Pan de torta, torta al limone and the olive oil tortas
- Fat, not sugar, is the row to watch
- How does torta compare?
- Most popular torta brands
- FAQ
Torta quick facts
The word covers a lot of ground in American kitchens. It can be a Mexican sandwich on a soft roll, an Italian cake, a crisp Spanish olive oil disk, or the sweet Salvadoran loaf sold by the square in bakeries. Only one of those has a full USDA record with its own household servings: SR Legacy 167527, "Bread, pound cake type, pan de torta salvadoran". That is the record used below, because it describes the baked good itself rather than a sandwich someone assembled at a counter.
Worth saying plainly: USDA FoodData Central has no record for a built Mexican torta with meat, beans and avocado, so this page prices the bread and the cake-style tortas and leaves the fillings to your own log. Two rows that usually appear on a US label are missing here as well — added sugars and cholesterol are simply not carried in this SR Legacy record, so they are left out instead of estimated.
| Nutrient | Per 100 g | Per 1 serving (55 g) | % Daily Value |
|---|---|---|---|
| Calories | 390 | 215 | — |
| Total fat | 17.45 g | 9.6 g | 12% |
| Saturated fat | 3.04 g | 1.7 g | 8% |
| Carbohydrate | 51.29 g | 28.2 g | 10% |
| Dietary fiber | 1.7 g | 0.9 g | 3% |
| Total sugars | 18.1 g | 10.0 g | — |
| Protein | 7.06 g | 3.9 g | 8% |
| Sodium | 390 mg | 215 mg | 9% |
% Daily Value is based on a 2,000-calorie diet.
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Potassium comes in at 210 mg per 100 g, or 116 mg in a serving — about 2% of the Daily Value, which is nothing to plan around. The FDA's Daily Value reference is what every percentage on this page is measured against.
US servings, from one ounce to a whole cake square
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 109 kcal |
| One serving, bakery slice | 55 g | 215 kcal |
| Two servings | 110 g | 429 kcal |
| Half a cake square | 311 g | 1213 kcal |
| One whole cake square | 622 g | 2426 kcal |
USDA lists the 55 g serving, the ounce and the 622 g cake square as household measures on record 167527. The two-serving line and the half square are our own arithmetic from the USDA 100 g figure, not USDA servings.
That last row is the number most people never see coming. A whole pan de torta square weighs 622 g and carries 2,426 calories — 11.3 servings in one flat brick of bread. If a square gets bought on Saturday and finished by Sunday night, that is more than a day of calories on top of everything else eaten. Cut it into eleven pieces first and the math becomes manageable; slice it freehand and a "small piece" easily lands at 100 g, or 390 calories.
The ounce is the other useful anchor. At 109 calories, one ounce of torta already costs about half of what the whole 55 g serving does, and 28 g of this bread is barely two bites. Density is the whole story with this bread.
Pan de torta, torta al limone and the olive oil tortas
Under the same name sit products that behave very differently on a plate. The per-100-g column below is close across all of them; the serving column is where they separate.
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Pan de torta (Salvadoran) | 390 kcal | 1 serving (55 g) | 215 kcal |
| Torta al limone | 400 kcal | 1 slice (50 g) | 200 kcal |
| Sweet olive oil torta | 500 kcal | 1 piece (30 g) | 150 kcal |
| Torta alla nocciola | 400 kcal | 1 slice (50 g) | 200 kcal |
| Torta lemon sponge cake | 361 kcal | 1 piece (70 g) | 253 kcal |
| Wild blueberry torta | 363 kcal | 1 slice (113 g) | 410 kcal |
The Spanish-style sweet olive oil tortas are the densest thing on the list at 500 calories per 100 g, and the anise version from the same brand is denser still at 533. Yet a piece is only 30 g, so it lands at 150 calories — the smallest per-piece number in the table. The lemon sponge cake works the other way: the lowest density here at 361 per 100 g, but a 70 g piece takes it to 253. The wild blueberry slice is the heaviest single piece at 113 g and 410 calories, nearly double the pan de torta serving.
So the ranking flips depending on which column you read. Per gram, the olive oil torta is the richest; per piece, it is the lightest choice in this table. That gap is why logging by weight rather than by name matters for anything called a torta.
Fat, not sugar, is the row to watch
Most people assume a sweet bread is a sugar problem. In pan de torta it is not. Sugar sits at 18.1 g per 100 g, while total fat runs 17.45 g — and because fat carries more than twice the calories per gram, it supplies far more of the 390. On a straight 100 g piece that fat works out to 22% of the Daily Value, against 14% for protein at 7.06 g. In the 55 g serving the numbers are gentler: 9.6 g of fat, 12% DV, with saturated fat at 1.7 g, or 8% DV.
Sodium is the quiet surprise. At 390 mg per 100 g, this sweet bread is salted like a savory one — about a sixth of a teaspoon of table salt in every 100 g, and 215 mg (9% DV) in a single 55 g serving. Two servings with a coffee and you have used a fifth of the day's 2,300 mg before lunch happens.
Fiber does not rescue any of it. At 1.7 g per 100 g, or 0.9 g in a serving, torta contributes 3% of the fiber Daily Value — a reminder that this is a refined-grain baked good, not one of the whole grains MyPlate suggests filling half your grain choices with. If you are watching either sodium or saturated fat, the 55 g serving is the version of torta that fits; the freehand slice usually is not.
How does torta compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Torta (pan de torta) | 390 kcal | one serving, 55 g | 215 kcal |
| Chocolate pudding cake, dry mix | 391 kcal | 1 oz, 28 g | 109 kcal |
| Cornbread stuffing, dry mix | 389 kcal | 1 oz, 28 g | 109 kcal |
| Melba toast, plain | 390 kcal | 0.5 oz, 14 g | 55 kcal |
Look at the middle column: 389, 390, 390 and 391. Four USDA records, a spread of two calories per 100 g, and four completely different foods. Dry, low-moisture baked goods all converge near 390 because there is almost no water left to dilute them — which is exactly why per-100-g comparisons between torta and, say, a cooked dish are useless without the serving weight next to them.
Our take: torta is worth its calories as a dessert, not as everyday bread. It carries more than double the fat of the next-fattiest record here (17.45 g against 8.14 g), and only 7.06 g of protein, so it fills you up less per calorie than the melba toast at 12.1 g. Keep it to the 55 g serving at 215 calories and it fits a normal day easily. The trap is not the recipe — it is the 622 g square sitting on the counter.
Most popular torta brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Zaghis Torta al Limone | 400 cal |
| Ines Rosales The Original Sweet Olive Oil Torta | 500 cal |
| Ines Rosales Sweet Olive Oil Tortas, Anise | 533 cal |
| Ines Rosales Sweet Olive Oil Tortas, Spanish Oranges | 500 cal |
| Zaghis Torta alla Nocciola | 400 cal |
| Flora Torta Lemon Sponge Cake | 361 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Torta FAQs
How many calories are in a torta?
215 calories in one USDA serving of 55 g, and 390 calories per 100 g. That is the Salvadoran pan de torta record, a sweet enriched bread baked in a large square. An ounce comes to 109 calories. Fat, at 17.45 g per 100 g, drives most of it.
How many calories in a slice of torta?
A 50 g slice of torta al limone is 200 calories, and a 70 g slice of lemon sponge torta is 253. Slices vary more by weight than by recipe: the cake-style tortas on this page sit between 361 and 400 calories per 100 g, so weighing the slice beats guessing.
How many calories in a Mexican torta sandwich?
The only USDA number that applies is the bread: 390 calories per 100 g, or 215 in a 55 g serving. USDA FoodData Central publishes no record for an assembled Mexican torta with meat, beans and avocado, so any single figure for the whole sandwich would be a guess rather than data.
How many carbs are in a torta?
51.29 g of carbohydrate per 100 g, which is 28.2 g in a 55 g serving, or 10% of the Daily Value. Fiber is small at 1.7 g per 100 g. Total sugars are 18.1 g per 100 g, so roughly a third of the carbohydrate in torta is sugar.
How much protein is in a torta?
3.9 g of protein in a 55 g serving, or 8% of the Daily Value, and 7.06 g per 100 g. That is low for something this calorie-dense: plain melba toast carries 12.1 g of protein per 100 g at almost exactly the same 390 calories.
How much sodium is in torta bread?
215 mg of sodium in a 55 g serving, 9% of the Daily Value, and 390 mg per 100 g. That is high for a sweet bread — about a sixth of a teaspoon of table salt in every 100 g. The FDA Daily Value for sodium is 2,300 mg a day.
Is torta healthy?
One 55 g serving is 215 calories with 3.9 g of protein and 0.9 g of fiber, so it works better as a dessert than as a filling meal. Saturated fat is modest at 1.7 g, or 8% of the Daily Value. Portion size decides it: the full cake square is 2,426 calories.
How many calories are in an Ines Rosales sweet olive oil torta?
150 calories in one 30 g piece of the original sweet olive oil torta, and 500 calories per 100 g. The anise version is denser still at 533 per 100 g, or 160 calories a piece. These are thin crisp disks, so the piece stays small even though the density is high.
Similar foods
- Prime Rib — 340 cal for 3 oz slice
- Salami — 102 cal for 3 slices
- Summer Sausage — 203 cal for 4 slices
- Coconut — 283 cal per cup, shredded
- Sausage Link — 75 cal per link
- Coconut Shrimp — 250 cal for 4 shrimp
Count it without the math
Point the camera at the slice and BodyPal counts the torta for you, square or sandwich.
