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Wrap Calories
Thin flatbread or tortilla rolled around fillings; typically contains chicken, meat, vegetables, or cheese
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Wrap (180 g) has 396 calories. That works out to 220 calories per 100 g. It contains 57.6 g of carbs, 12.6 g of protein, 12.6 g of fat and 4.5 g of fiber. Its 702 mg of Sodium covers 31% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
What is Wrap?
A Wrap is made by rolling a thin flatbread or tortilla around a filling. The fillings vary widely: chicken, meat, cheese and vegetables are all common, and the idea appears in many food traditions rather than belonging to one single cuisine.
It is often served as a convenient lunch or quick meal, either warm or cold. In Turkey, the closest familiar version is dürüm, commonly filled with döner or grilled meat, fresh vegetables and sauce, then eaten by hand. The flatbread makes it a carbohydrate-led meal, with protein depending on the filling. For a lighter wrap, choose grilled chicken or beans, add plenty of crunchy vegetables and go easy on creamy sauces.
Wrap Nutrition Facts
Selected: 100 g
220
KCAL / 100G
Carbs
32g
· 12% DV
Protein
7g
· 14% DV
Fat
7g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 13% · Fat 29%
Wrap Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.2mg · 8% DV
B12
0.2µg · 8% DV
B2
0.09mg · 7% DV
Minerals
Sodium
390mg · 17% DV
Selenium
7µg · 13% DV
Zinc
1mg · 9% DV
Phosphorus
65mg · 9% DV
How Nutritious Is Wrap?
Nutrient density
Medium
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
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.
Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wrap
To burn the 220 calories in 100 g:
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
Is 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 Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wrap Fat Profile
SATURATED
2.1g
MONOUNSATURATED
2.2g
POLYUNSATURATED
1.1g
Omega 6:3 ratio 17.5:1
Above the ideal 4:1 (17.5:1).
Compare Wrap
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Frequently Asked Questions About Wrap
What is a wrap usually made with?
A wrap is made by rolling a thin, flexible flatbread around a filling. Turkish-style wraps often contain döner or grilled kebab with vegetables and sauce, while other versions use chicken, cheese, beans, or salad.
What is the difference between a wrap and a burrito?
A burrito is a particular Mexican-style rolled tortilla dish, commonly filled with ingredients such as beans and rice. A wrap is a broader format; Turkish wraps often use lavash and feature döner or kebab with salad.
How do you stop a wrap from getting soggy?
Keep wet ingredients and sauces away from the flatbread until serving, and pat washed vegetables dry before adding them. For a packed lunch, store the sauce separately and assemble the wrap shortly before eating.
Which flatbread is best for a wrap?
A soft, flexible flatbread that is large enough to enclose the filling works best. Lavash is a traditional choice for Turkish-style wraps; a dry or brittle sheet is more likely to crack when rolled.
Should you warm the flatbread before making a wrap?
Yes, briefly warming the flatbread makes it more pliable and easier to roll without cracking. Heat it in a dry pan or microwave just until soft, then add the filling while it is still warm.
Can you make a wrap ahead for lunch?
Yes, but wraps keep their texture better when wet fillings and sauces are packed separately. If you prepare one in advance, use dry greens, cool cooked fillings before assembling, and keep it chilled until lunchtime.
Can you freeze a wrap?
Yes, a wrap with cooked meat or vegetables can be frozen, but fresh salad and creamy sauces may become watery or limp after thawing. Wrap it tightly, thaw it in the refrigerator, and add fresh ingredients afterward.
How do you reheat a wrap without drying it out?
Warm the wrap in a covered skillet over low heat, turning it once so the flatbread softens without becoming crisp. If using a microwave, cover it with a damp paper towel and heat it briefly.
Are wraps good for weight loss?
A wrap can fit into a weight-loss eating plan, especially when filled with grilled protein and plenty of vegetables. Large portions, fatty fillings, and generous sauces can make it more energy-dense, so keep those additions modest.
What is the best way to keep a wrap from unrolling?
Place the filling in a compact strip away from the edges, fold the sides inward, then roll the wrap firmly from the bottom. Set it seam-side down for a moment, or secure it with parchment for carrying.
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Nutrition data compiled from USDA FoodData Central and scientific sources.