1 piece (medium) of Wheat wrap (60 g) has 174 calories. That works out to 290 calories per 100 g. It contains 33 g of carbs, 5.1 g of protein, 2.7 g of fat and 1.9 g of fiber. Its 0.2 mg of B1 covers 18% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.

Wheat wrap Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

55g

· 20% DV

Protein

8.5g

· 17% DV

Fat

4.5g

· 6% DV

Fiber

3.2g

· 11% DV

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

Calories come from: Carbs 75% · Protein 12% · Fat 13%

Wheat wrap Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.5mg · 22% DV

Folate

35µg · 9% DV

Biotin

2.5µg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Sodium

490mg · 21% DV

Iron

3mg · 17% DV

How Nutritious Is Wheat wrap?

Nutrient density

Medium

35/ 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

40/ 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.

Wheat wrap Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Wheat wrap

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

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

Is Wheat 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 Wheat 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 Wheat 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

Wheat wrap Fat Profile

SATURATED

0.8g

MONOUNSATURATED

1.1g

POLYUNSATURATED

⚖️

Omega 6:3 ratio 23.3:1

Above the ideal 4:1 (23.3:1).

Compare Wheat wrap

🌯vs🥯

Wheat wrap vs Poppy Seed Bagel25 kcal more per 100 g

→🌯vs🍚

Wheat wrap vs Bulgur Pilaf170 kcal more per 100 g

→🌯vs🍝

Wheat wrap vs Whole wheat pasta166 kcal more per 100 g

→🌯vs🥖

Wheat wrap vs Breadstick120 kcal fewer per 100 g

→

Foods Similar to Wheat wrap

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

Frequently Asked Questions About Wheat wrap

How many calories are in a wheat wrap?

A wheat wrap contains 290 calories per 100 g. That serving also provides 8.5 g of protein, 55 g of carbohydrates, and 4.5 g of fat.

Is a wheat wrap suitable for a vegetarian diet?

Yes, wheat wraps are compatible with vegetarian, omnivore, flexitarian, and Mediterranean diets. They contain gluten, so they are not suitable for people avoiding gluten.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 22, 2026