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Flour wrap Calories
A wheat-flour flatbread wrap that is relatively high in carbohydrates and sodium, with moderate protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Flour wrap (45 g) has 140 calories. That works out to 312 calories per 100 g. It contains 23.4 g of carbs, 3.7 g of protein, 3.7 g of fat and 1.1 g of fiber. Its 12.2 µg of Selenium covers 22% of the Daily Value. Its glycemic index is 62 (high), so it raises blood sugar quickly.
Flour wrap Nutrition Facts
Selected: 1 piece (medium) · 45 g
140
KCAL / 45G
Carbs
23.4g
· 9% DV
Protein
3.7g
· 7% DV
Fat
3.7g
· 5% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 66% · Protein 10% · Fat 24%
Flour wrap nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.95 g | 5% |
| Trans fat | 0.04 g | |
| Sodium | 275 mg | 12% |
| Total carbohydrate | 23.4 g | 9% |
| Fiber | 1.1 g | 4% |
| Protein | 3.7 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Flour wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 140 kcal |
| 1 ounce (thin) | 28.4 g | 88 kcal |
| 1 piece (small) | 30 g | 94 kcal |
| 1 serving (medium) | 45 g | 140 kcal |
| 1 cup (chopped) | 50 g | 156 kcal |
| 1 piece (large) | 60 g | 187 kcal |
| 1 piece (extra large) | 80 g | 250 kcal |
| 2 piece (double) | 90 g | 281 kcal |
| 100 g | 100 g | 312 kcal |
Calculated from 312 calories per 100 g.
Frequently Asked Questions About Flour wrap
What is a flour wrap?
A flour wrap is a soft, flat bread made from wheat flour and designed to hold fillings when rolled or folded. It is used for sandwiches and wraps, and is similar to some wheat tortillas, though recipes and products vary.
How do you keep a flour wrap from tearing when you roll it?
Warm the flour wrap briefly before filling it; gentle heat makes it more flexible. Avoid overfilling it, and keep wet sauces away from the edge so the wrap is easier to fold and less likely to split.
What can you put in a flour wrap?
A flour wrap works with fillings such as chicken, beans, cheese, eggs, or vegetables. Put the filling down the centre, use sauces sparingly, and leave enough room at the edges to fold the wrap securely.
How do you heat a flour wrap?
Heat a flour wrap in a dry skillet, turning it briefly so both sides warm without becoming crisp. For a microwave, cover it with a slightly damp paper towel to help keep it soft.
Can you freeze flour wraps?
Yes, flour wraps freeze well. Separate them with parchment paper, seal them in a freezer-safe bag, and thaw only what you need before warming. This makes it easier to remove individual wraps without tearing them.
What is the difference between a flour wrap and a tortilla?
A flour wrap is a broad term for a soft wheat-flour flatbread made for rolling, while a tortilla refers to a traditional Mexican flatbread, which may be made from wheat or corn. Some flour wraps are essentially wheat tortillas.
How do you stop a flour wrap from getting soggy?
Keep wet fillings and sauces from soaking directly into the flour wrap. Add a layer of cheese, lettuce, or another relatively dry ingredient between the wrap and moist fillings, and assemble it close to serving time.
How should you store flour wraps after opening?
Seal the opened flour wraps so air cannot dry them out, and follow the storage directions on the package. Discard any wrap that has visible mould or an unusual smell.
Can you eat a flour wrap without heating it?
Yes, a flour wrap can usually be eaten straight from the package if it is sold ready to eat. Heating is optional, but warming it briefly can make it softer and easier to fold.
Are flour wraps suitable for people with diabetes?
Flour wraps contain carbohydrates from wheat flour and can raise blood glucose. If you have diabetes, account for the wrap in your meal plan and pair it with fillings that suit your needs; a clinician or dietitian can advise on your individual plan.
Flour wrap Vitamins & Minerals
Vitamins
B1
0.17mg · 14% DV
B3
1.76mg · 11% DV
Folate
42.75µg · 11% DV
B2
0.1mg · 8% DV
Minerals
Selenium
12µg · 22% DV
Sodium
275mg · 12% DV
Manganese
0.2mg · 9% DV
Phosphorus
61mg · 9% DV
Potassium ⭐
68mg · 2% DV
Flour wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Flour wrap
To burn the 140 calories in 1 piece (medium) (45 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.
What is Flour wrap?
A flour wrap is a thin, soft flatbread made from wheat flour and cooked on a hot surface. It is used to hold fillings in a convenient, foldable meal, much like a tortilla. In many places it is a familiar choice for lunch or a quick dinner, filled with vegetables, beans, meat or cheese; warming it first makes it more pliable, while a brief toast adds a little bite.
It is mainly a source of carbohydrates, with some protein and fibre, and its sodium can add up depending on the product and fillings. For a lighter, more balanced wrap, add plenty of vegetables, choose a simply cooked filling and go easy on salty sauces.
How Nutritious Is Flour wrap?
Nutrient density
Low
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
Low
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.
Is Flour 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 Flour wrap Contain Allergens?
Contains these allergens:
Which Diets Is Flour wrap Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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
Flour wrap Fat Profile
SATURATED
0.95g
MONOUNSATURATED
1.13g
POLYUNSATURATED
1.46g
Omega 6:3 ratio 35:1
Above the ideal 4:1 (35:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.