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Corn tortillas can be more flavorful and have a bit of texture to them, while flour tortillas are blander, with a doughy consistency. Corn tortillas can supply some built-in portion control. “Corn tortillas tend to be smaller in diameter than flour tortillas,” Castro Mortillaro says.

Flour tortillas are more likely to come in 8- or 10-inch sizes or larger; the gluten protein in flour and fat added to them gives them structure and pliability that helps them hold together in larger sizes. Naturally, gluten-free corn tortillas break apart more easily the bigger (and more filled) they get. “Corn is also a better choice if sodium is a concern,” says Amy Keating, a registered dietitian at CR. And the larger the flour tortilla, the more sodium it contains. For example, Old El Paso Flour Tortillas for Burritos have 230 mg sodium each, while the company’s Restaurant Style Grande version has 620 mg.

A number of brands offer “low-carb” tortillas, so cutting back on the nutrient doesn’t mean having to go without tacos. What’s tricky, though, is that many aren’t necessarily low-carb—or low-calorie. “They are low in net carbs, which is the number reached when you subtract the amount of fiber from the total amount of carbohydrates,” Castro Mortillaro says. “Net carbs” isn’t a universally recognized concept; the American Diabetes Association recommends people with diabetes track total carbs instead.

What’s more, these products often have added ingredients, such as soy fiber and cellulose, to increase the amount of fiber per serving. “The research is pretty clear on the fact that isolated nutrients taken from their natural food source do not offer the same benefits as when the nutrients are consumed in their whole form,” Castro Mortillaro says. Before you buy low-carb tortillas, look at the nutrition facts panel and the ingredients list to be sure of what you’re getting.

These healthier-sounding vegetable-infused options tend to be similar in calories and carbs as other tortillas. And they may not actually be veggie-packed. While Mission’s Garden Spinach Herb Wraps, for instance, contain a bit of spinach powder, they also rely on Yellow 5 Lake and Blue 1 Lake for their bright hue. La Tortilla Factory Power Greens Wraps contain actual kale, spinach, chard, and parsley, but they make up just 2 percent or less of the ingredients.

Cauliflower tortillas are another “veggie” option. Some, like La Tortilla Factory Cauliflower Tortillas, have cauliflower purée as the first ingredient, meaning that it’s the most prevalent. And they’re typically mixed with gluten-free flours—cassava, tapioca, and chickpea flours in La Tortilla’s case. But others, such as Ortega Cauliflower & Flour Tortillas, contain cauliflower but have refined wheat flour as the first ingredient.

“If you love cauliflower and want the health benefits from it, such as fiber and antioxidants, you would be better off using a basic corn tortilla and stuffing it with roasted or grilled cauliflower,” Castro Mortillaro says.

Regardless of the tortilla you choose, look for one made with simple, basic ingredients. Commercial varieties may have preservatives and other additives. The tortillas made with ingredients you could stock in your kitchen are more likely to be better tasting and better for you. As always, the nutrition and ingredients list on the back of the package will give you more useful information than the marketing on the front of the package.

The larger the tortilla, the more calories and carbs it will have. For a balanced meal, stick with one or two moderately sized tortillas and stuff them with a mixture of beans and vegetables. For instance, fill a corn tortilla with black beans seasoned with garlic powder and cumin, corn, chopped peppers, sliced avocado, and salsa.

Or for breakfast, consider migas, which is a dish of scrambled eggs with peppers, tomatoes, and onions. Instead of adding the typical fried tortilla strips, simply serve it over a corn tortilla. For something less traditional, roll a whole-wheat flour tortilla with peanut butter and banana slices for an easy breakfast, or wrap grilled salmon with mango salsa into corn tortillas for dinner. And enjoy, Castro Mortillaro says: “Eating with your hands makes mealtime all the more fun.”