Basic Information
Name:
- Common: Pork Tamale
- Spanish: Tamal de Cerdo
- Category: Main Course, Traditional Latin American Dish
Varieties:
- Tamales Verdes: Made with green salsa.
- Tamales Rojos: Made with red salsa.
- Sweet Tamales: Made with sweet fillings like fruit or chocolate.
- Regional Variations: Each Latin American country has unique variations, such as Mexican, Salvadoran, Guatemalan, and Peruvian tamales.
Nutritional Information (per 1 medium tamale, approximately 150 grams)
Macronutrients:
- Carbohydrates: 15.4 grams
- Proteins: 7.38 grams
- Fats: 9.04 grams
- Saturated fats: 3-4 grams
- Polyunsaturated fats: 2-3 grams
- Monounsaturated fats: 4-5 grams
Micronutrients:
- Vitamins:
- Vitamin A: 6-10% of the Daily Value (DV) (from corn masa)
- Vitamin C: 2-4% DV (from salsa or additional vegetables)
- Vitamin B6: 8-10% DV (from pork)
- Folate: 15-20% DV (from corn masa)
- Minerals:
- Iron: 10-15% DV (from pork and masa)
- Magnesium: 8-10% DV
- Phosphorus: 12-15% DV
- Potassium: 6-8% DV
Calorie Count:
- Approximately 250-300 calories per tamale
Glycemic Index:
- Moderate, typically around 50-60 due to the corn masa.
Phytonutrients
Pork tamales contain several key phytonutrients from their ingredients:
1. Carotenoids:
- Includes: Beta-carotene (from corn masa).
- Benefits: Supports eye health and immune function, and acts as an antioxidant.
2. Flavonoids:
- Includes: Quercetin (from any onions or herbs used in the filling or salsa).
- Benefits: Provides antioxidant and anti-inflammatory properties, helping to protect against oxidative stress and inflammation.
3. Phenolic Acids:
- Includes: Chlorogenic acid and caffeic acid (from any peppers or spices used).
- Benefits: Contributes to reducing inflammation, preventing cancer, and protecting cardiovascular health.
4. Polyphenols:
- Includes: Catechins and epicatechins (from any added vegetables or herbs).
- Benefits: Helps improve heart health by lowering blood pressure and reducing LDL cholesterol levels.
5. Fiber:
- Includes: Soluble and insoluble fiber (from corn masa).
- Benefits: Supports digestive health and helps maintain healthy cholesterol levels.
These phytonutrients contribute to the overall health-promoting properties of pork tamales, offering antioxidant, anti-inflammatory, and digestive benefits. The presence of corn masa and spices enhances the nutritional value of this traditional Latin American dish.
Physical Characteristics
Color:
- Light yellow to golden brown masa with a reddish or green filling depending on the type of salsa used.
Shape:
- Cylindrical or rectangular, wrapped in a corn husk or banana leaf.
Size:
- Typically about 4-6 inches long and 2-3 inches in diameter.
Texture:
- Mouthfeel: Soft and moist masa with a tender and flavorful pork filling.
- Consistency: Firm but tender masa, with a rich and savory filling.
Aroma and Flavor:
- Aroma: Earthy and savory aroma from the masa and pork, with hints of spices and herbs.
- Flavor: Rich and savory with a slightly sweet undertone from the corn masa, complemented by the spiced pork filling.
Culinary Uses
Common Dishes:
- Main Course: Often served as a main dish for breakfast, lunch, or dinner.
- Special Occasions: Popular during celebrations, holidays, and festivals.
Preparation Methods:
- Ingredients: Corn masa (dough made from masa harina and water or broth), pork (typically shoulder or butt), lard or oil, spices (such as cumin, chili powder, garlic, and onion), and corn husks or banana leaves for wrapping.
- Cooking Technique:
- Masa Preparation: Mix masa harina with water or broth and lard until a dough forms.
- Pork Preparation: Cook pork with spices until tender, then shred.
- Assembly: Spread masa dough onto soaked corn husks or banana leaves, add a portion of the pork filling, fold and wrap securely.
- Steaming: Steam the tamales for 1-2 hours until the masa is firm and cooked through.
Suitable Pairings:
- Salsas: Serve with salsa verde, salsa roja, or a mole sauce for added flavor.
- Sides: Rice, beans, or a simple salad.
- Beverages: Atole, hot chocolate, or horchata are traditional drinks that pair well with tamales.
Geographical Information
Origin:
- Tamales are believed to have originated in Mesoamerica as early as 8000 to 5000 BC. They are a staple in Mexican and Central American cuisine, with deep cultural and historical significance.
Primary Growing Regions for Key Ingredients:
- Corn: Widely grown throughout Central and North America, with significant production in the United States, Mexico, and Central American countries.
- Pork: Widely farmed globally, with significant production in the United States, China, and Europe.
Seasonal Availability:
- Available year-round, as the main ingredients (corn masa and pork) are non-seasonal and can be stored for long periods. Fresh ingredients for salsas are also readily available throughout the year in most regions.
| Proximates: | |
| Water | 66 g |
| Energy (Atwater General Factors) | 174 kcal |
| Nitrogen | 1.18 g |
| Protein | 7.38 g |
| Total lipid (fat) | 9.04 g |
| Total fat (NLEA) | 7.98 g |
| Ash | 1.82 g |
| Carbohydrates: | |
| Carbohydrate, by difference | 15.8 g |
| Carbohydrate, by summation | 15.4 g |
| Fiber, total dietary | 2.4 g |
| Sugars, Total | 0.46 g |
| Sucrose | 0.24 g |
| Fructose | 0.21 g |
| Starch | 12.5 g |
| Minerals: | |
| Calcium, Ca | 75 mg |
| Iron, Fe | 0.87 mg |
| Magnesium, Mg | 26.2 mg |
| Phosphorus, P | 120 mg |
| Potassium, K | 152 mg |
| Sodium, Na | 473 mg |
| Zinc, Zn | 1.2 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.186 mg |
| Selenium, Se | 9.8 |
| Vitamins and Other Components: | |
| Thiamin | 0.04 mg |
| Riboflavin | 0.05 mg |
| Niacin | 1.29 mg |
| Pantothenic acid | 0.365 mg |
| Vitamin B-6 | 0.132 mg |
| Vitamin B-12 | 0.12 µg |
| Vitamin A, RAE | 12 µg |
| Retinol | 1 µg |
| Carotene, beta | 113 µg |
| Cryptoxanthin, beta | 58 µg |
| Lycopene | 85 µg |
| Lutein + zeaxanthin | 110 µg |
| Vitamin E (alpha-tocopherol) | 0.53 mg |
| Tocopherol, beta | 0.03 mg |
| Tocopherol, gamma | 4.13 mg |
| Tocopherol, delta | 0.37 mg |
| Tocotrienol, alpha | 0.06 mg |
| Tocotrienol, gamma | 0.13 mg |
| Tocotrienol, delta | 0.07 mg |
| Vitamin K (phylloquinone) | 5.1 µg |
| Vitamin K (Menaquinone-4) | 2.8 µg |
| Lipids: | |
| Fatty acids, total saturated | 2.69 g |
| SFA 4:0 | 0.003 g |
| SFA 6:0 | 0.001 g |
| SFA 8:0 | 0.003 g |
| SFA 10:0 | 0.009 g |
| SFA 12:0 | 0.009 g |
| SFA 14:0 | 0.098 g |
| SFA 15:0 | 0.005 g |
| SFA 16:0 | 1.69 g |
| SFA 17:0 | 0.025 g |
| SFA 18:0 | 0.817 g |
| SFA 20:0 | 0.018 g |
| SFA 22:0 | 0.006 g |
| SFA 24:0 | 0.004 g |
| Fatty acids, total monounsaturated | 3.2 g |
| MUFA 14:1 c | 0.003 g |
| MUFA 16:1 c | 0.148 g |
| MUFA 17:1 | 0.022 g |
| MUFA 17:1 c | 0.022 g |
| MUFA 18:1 c | 2.97 g |
| MUFA 20:1 | 0.055 g |
| MUFA 20:1 c | 0.055 g |
| MUFA 22:1 c | 0.001 g |
| Fatty acids, total polyunsaturated | 2.03 g |
| PUFA 18:2 c | 1.83 g |
| PUFA 18:2 n-6 c,c | 1.82 g |
| PUFA 18:2 CLAs | 0.012 g |
| PUFA 18:3 c | 0.102 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.099 g |
| PUFA 18:3 n-6 c,c,c | 0.003 g |
| PUFA 20:2 c | 0.038 g |
| PUFA 20:2 n-6 c,c | 0.038 g |
| PUFA 20:3 c | 0.014 g |
| PUFA 20:3 n-3 | 0.005 g |
| PUFA 20:3 n-6 | 0.008 g |
| PUFA 20:4 | 0.034 g |
| PUFA 20:4c | 0.034 g |
| PUFA 20:5c | 0.002 g |
| PUFA 20:5 n-3 (EPA) | 0.002 g |
| PUFA 22:2 | 0.001 g |
| PUFA 22:5 c | 0.005 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.005 g |
| PUFA 22:6 c | 0.002 g |
| PUFA 22:6 n-3 (DHA) | 0.002 g |
| Fatty acids, total trans | 0.058 g |
| Fatty acids, total trans-monoenoic | 0.042 g |
| TFA 16:1 t | 0.003 g |
| TFA 18:1 t | 0.039 g |
| Fatty acids, total trans-dienoic | 0.015 g |
| TFA 18:2 t not further defined | 0.015 g |
| Cholesterol | 20 mg |
| Amino acids: | |
| Tryptophan | 0.06 g |
| Threonine | 0.25 g |
| Isoleucine | 0.245 g |
| Leucine | 0.5 g |
| Lysine | 0.44 g |
| Methionine | 0.165 g |
| Cystine | 0.075 g |
| Phenylalanine | 0.235 g |
| Tyrosine | 0.17 g |
| Valine | 0.28 g |
| Arginine | 0.355 g |
| Histidine | 0.175 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.555 g |
| Glutamic acid | 1.03 g |
| Glycine | 0.275 g |
| Proline | 0.3 g |
| Serine | 0.245 g |
