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Whole wheat protein wrap Calories
High-protein whole wheat wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat protein wrap (65 g) has 186 calories. That works out to 286 calories per 100 g. It contains 22 g of carbs, 15.9 g of protein, 4 g of fat and 5.3 g of fiber. Its 1.2 mg of Manganese covers 51% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole wheat protein wrap Nutrition Facts
Selected: 1 piece (medium) · 65 g
186
KCAL / 65G
Carbs
22g
· 8% DV
Protein
15.9g
· 32% DV
Fat
4g
· 5% DV
Fiber
5.3g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 47% · Protein 34% · Fat 19%
Whole wheat protein wrap nutrition facts table · 1 piece (medium) (65 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 186 kcal | |
| Total fat | 4 g | 5% |
| Saturated fat | 0.59 g | 3% |
| Trans fat | 0.02 g | |
| Sodium | 351 mg | 15% |
| Total carbohydrate | 22 g | 8% |
| Fiber | 5.3 g | 19% |
| Protein | 15.9 g | 32% |
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 Medium Whole wheat protein wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 65 g | 186 kcal |
| ½ piece (half) | 32.5 g | 93 kcal |
| 1 piece (small) | 40 g | 114 kcal |
| 1 serving (medium) | 65 g | 186 kcal |
| 1 piece (large) | 85 g | 243 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (jumbo) | 100 g | 286 kcal |
| 2 piece (double) | 130 g | 372 kcal |
| 1 serving (large) | 130 g | 372 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Whole wheat protein wrap
What is a whole wheat protein wrap made from?
A whole wheat protein wrap is made with whole wheat flour and ingredients that raise its protein content, but the protein source varies by product. Some recipes use added plant or dairy proteins, so the exact ingredients cannot be assumed from the name alone.
How is a whole wheat protein wrap different from a regular whole wheat tortilla?
A whole wheat protein wrap is formulated to provide more protein than a standard whole wheat tortilla, and it may have a denser or chewier texture. The exact difference depends on the recipe, especially which protein-rich ingredients are added.
How do you heat a whole wheat protein wrap without drying it out?
Warm a whole wheat protein wrap briefly in a dry skillet over medium heat, turning it once. Take it off as soon as it becomes flexible; prolonged heating can dry it out and make it more likely to crack when folded.
Can you use a whole wheat protein wrap as a pizza base?
Yes, a whole wheat protein wrap works as a thin, quick pizza base. Add a light layer of sauce and toppings, then bake until the edges crisp and the topping is hot; too much sauce can leave the center soggy.
What are the best fillings for a whole wheat protein wrap?
A whole wheat protein wrap pairs well with chicken, eggs, beans, cheese, or roasted vegetables. Add a spread such as hummus or yogurt sauce for moisture, and keep watery fillings modest so the wrap holds together.
Does a whole wheat protein wrap need to be cooked before eating?
Usually, a whole wheat protein wrap can be eaten straight from the package because wraps are commonly sold ready to eat. Heating is mainly for softness or toasted flavor; follow the package directions if the product specifies otherwise.
How do you fold a whole wheat protein wrap without it splitting?
Warm the whole wheat protein wrap first, then place the filling in a narrow strip below the center. Fold in the sides and roll it snugly without overfilling; cold wraps and bulky fillings are more likely to split.
How should you store a whole wheat protein wrap after opening?
Keep an opened whole wheat protein wrap sealed in its original packaging or an airtight bag in the refrigerator. Use it within the time stated on the package, and discard it if you notice mold or an unusual smell.
Can you freeze a whole wheat protein wrap?
Yes, a whole wheat protein wrap can be frozen. Separate individual wraps with parchment paper, seal them in a freezer bag, and thaw one in the refrigerator when needed; a brief warm-up in a skillet helps restore flexibility.
Can you meal-prep a whole wheat protein wrap the night before?
Yes, you can assemble a whole wheat protein wrap ahead, but wet ingredients may make it soggy by the next day. Keep sauces and juicy vegetables separate until serving, and refrigerate the filled wrap in a sealed container.
Whole wheat protein wrap Vitamins & Minerals
Vitamins
B3
3.32mg · 21% DV
B1
0.22mg · 18% DV
Biotin
3.9µg · 13% DV
Folate
37.7µg · 9% DV
Minerals
Manganese
1.17mg · 51% DV
Selenium
18µg · 33% DV
Phosphorus
172mg · 25% DV
Copper
0.16mg · 18% DV
Sodium
351mg · 15% DV
Potassium ⭐
161mg · 5% DV
Whole wheat protein wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat protein wrap
To burn the 186 calories in 1 piece (medium) (65 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 Whole wheat protein wrap?
A whole wheat protein wrap is a thin, flexible flatbread made with whole wheat flour and formulated to provide more protein than a standard wrap. It is a modern, convenient take on lavash-style bread, ready to fill, fold or roll for a quick meal.
Its soft texture makes it easy to wrap around eggs and greens at breakfast, or chicken, beans and vegetables for lunch. It also works warmed alongside soup. With whole-grain fibre and 24.5 g of protein per 100 g, it makes a filling base for a meal. For a lighter filling, add plenty of crunchy vegetables and use sauces sparingly.
How Nutritious Is Whole wheat protein 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
High
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 Whole wheat protein 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 Whole wheat protein wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat protein wrap Good For?
Vegan
— Not 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
Whole wheat protein wrap Fat Profile
SATURATED
0.59g
MONOUNSATURATED
0.91g
POLYUNSATURATED
1.3g
Omega 6:3 ratio 27.4:1
Above the ideal 4:1 (27.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.