1 piece (medium) of Chicken Wrap (180 g) has 351 calories. That works out to 195 calories per 100 g. It contains 34.6 g of carbs, 24.3 g of protein, 11.2 g of fat and 3.8 g of fiber. Its 7.4 mg of B3 covers 46% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

What is Chicken Wrap?

A Chicken Wrap brings cooked chicken, vegetables and often a creamy sauce together in a soft flatbread or tortilla. Wraps take inspiration from many flatbread traditions, and this familiar version is served in cafés and takeaway shops around the world; fillings vary from place to place.

The chicken makes it savoury and filling, while lettuce and tomato add freshness and crunch. It works as a portable lunch or a quick dinner, either on its own or with a simple salad. With chicken as its main filling, it provides protein alongside carbohydrates from the bread. For a lighter version, choose grilled chicken, ask for less sauce and add extra vegetables.

Chicken Wrap Nutrition Facts

Selected: 100 g

195

KCAL / 100G

Carbs

19.2g

· 7% DV

Protein

13.5g

· 27% DV

Fat

6.2g

· 8% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 41% · Protein 29% · Fat 30%

Chicken Wrap Vitamins & Minerals

Vitamins

4.1mg · 26% DV

0.32mg · 19% DV

0.7mg · 14% DV

0.13mg · 10% DV

Minerals

Sodium

420mg · 18% DV

Selenium

9µg · 16% DV

Phosphorus

110mg · 16% DV

Zinc

1mg · 9% DV

How Nutritious Is Chicken Wrap?

Nutrient density

Medium

45/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

51/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Chicken Wrap Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Chicken Wrap

To burn the 195 calories in 100 g:

🚶

48min

Walking (5 km/h)

🏃

20min

Running (8 km/h)

🚴

27min

Cycling

🏊

23min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Chicken Wrap Processed?

NOVA 3

Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Chicken Wrap Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Chicken Wrap Good For?

Vegan

— Not suitable

Vegetarian

— Not suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Chicken Wrap Fat Profile

SATURATED

1.3g

MONOUNSATURATED

2.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Chicken Wrap

🌯vs🧴

Chicken Wrap vs Hawthorn Vinegar177 kcal more per 100 g

→🌯vs🌯

Chicken Wrap vs Tantuni15 kcal fewer per 100 g

→🌯vs🍫

Chicken Wrap vs Protein Bar155 kcal fewer per 100 g

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Chicken Wrap vs Cheese Börek95 kcal fewer per 100 g

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Foods Similar to Chicken Wrap

🧴

Hawthorn Vinegar

18 kcal

🌯

Tantuni

210 kcal

🍫

Protein Bar

350 kcal

🥟

Cheese Börek

290 kcal

🧇

Waffle

291 kcal

🍟

French Fries

312 kcal

🥟

Fried Sigara Börek

320 kcal

🍫

Cocoa

228 kcal

Frequently Asked Questions About Chicken Wrap

What is in a Chicken Wrap?

A Chicken Wrap usually contains cooked chicken, a flatbread or tortilla, vegetables, and a sauce. Lettuce and tomato are common, while fillings such as cheese, pickles, or spicy sauce vary by recipe and restaurant.

How do you make a Chicken Wrap at home?

Make a Chicken Wrap by cooking seasoned chicken, warming a tortilla until pliable, and adding the chicken, vegetables, and sauce down the center. Fold in the sides and roll it tightly so the filling stays inside.

What sauce goes best in a Chicken Wrap?

Garlic yogurt, ranch, mayonnaise-based dressing, and hot sauce all work well in a Chicken Wrap. Choose a tangy or creamy sauce for grilled chicken, and use it sparingly so the tortilla does not turn soggy.

How do you keep a Chicken Wrap from getting soggy?

Keep a Chicken Wrap from getting soggy by cooling the cooked chicken before assembling it and keeping wet ingredients away from the tortilla. Use a thin layer of sauce, pat washed vegetables dry, and wrap the tortilla tightly.

How should you season chicken for a Chicken Wrap?

Season chicken for a Chicken Wrap with salt, pepper, paprika, and garlic, adding cumin or chili for a warmer or spicier flavor. Cook it thoroughly, then let it rest briefly before slicing so its juices do not soak the wrap.

Can you make Chicken Wraps ahead for lunch?

Yes, you can prepare Chicken Wraps ahead for lunch if you refrigerate them promptly. For the best texture, pack the sauce separately or use a thin layer, and add juicy vegetables shortly before eating.

How long does a Chicken Wrap last in the fridge?

A Chicken Wrap with cooked chicken should be refrigerated promptly in a sealed container and eaten while it remains properly chilled. Do not leave it at room temperature for an extended period, especially if it contains dairy-based sauce.

Can you freeze a Chicken Wrap?

Yes, you can freeze a Chicken Wrap, but lettuce, tomato, and creamy sauces may become watery or limp after thawing. For better results, freeze a wrap with cooked chicken and a suitable tortilla, then add fresh vegetables and sauce after reheating.

What should you serve with a Chicken Wrap?

Serve a Chicken Wrap with a green salad, soup, fruit, or roasted vegetables for a balanced meal. Fries or chips are also common sides when you want a more filling, casual lunch.

Is a Chicken Wrap a good choice for weight loss?

A Chicken Wrap can fit a weight-loss meal, especially when it uses grilled chicken, plenty of vegetables, and a modest amount of sauce. Large tortillas and rich dressings can make it more filling in energy, so portion and fillings matter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026