Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌯
Whole-Wheat Breakfast Burrito Calories
Protein- and fiber-containing whole-wheat breakfast wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Breakfast Burrito (220 g) has 383 calories. That works out to 174 calories per 100 g. It contains 44.2 g of carbs, 20.2 g of protein, 15 g of fat and 9.9 g of fiber. Its 37.4 µg of Selenium covers 68% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Whole-Wheat Breakfast Burrito Nutrition Facts
Selected: 1 piece (medium) · 220 g
383
KCAL / 220G
Carbs
44.2g
· 16% DV
Protein
20.2g
· 40% DV
Fat
15g
· 19% DV
Fiber
9.9g
· 35% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 21% · Fat 34%
Whole-Wheat Breakfast Burrito nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 383 kcal | |
| Total fat | 15 g | 19% |
| Saturated fat | 4.73 g | 24% |
| Trans fat | 0.07 g | |
| Sodium | 924 mg | 40% |
| Total carbohydrate | 44.2 g | 16% |
| Fiber | 9.9 g | 35% |
| Protein | 20.2 g | 40% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Whole-Wheat Breakfast Burrito?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 383 kcal |
| 100 g | 100 g | 174 kcal |
| 1 piece (mini) | 100 g | 174 kcal |
| ½ piece (half) | 110 g | 191 kcal |
| 1 piece (small) | 130 g | 226 kcal |
| 1 piece (medium) | 180 g | 313 kcal |
| 1 piece (large) | 220 g | 383 kcal |
| 1 piece (extra large) | 300 g | 522 kcal |
| 1 piece (jumbo) | 350 g | 609 kcal |
| 2 piece (double) | 440 g | 766 kcal |
Calculated from 174 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Breakfast Burrito
What goes in a whole-wheat breakfast burrito?
A whole-wheat breakfast burrito commonly contains scrambled eggs, cheese, and cooked vegetables, with beans or potatoes as optional additions. Let hot fillings cool before wrapping, and drain juicy vegetables so the tortilla does not turn soggy.
How do you make a whole-wheat breakfast burrito?
Cook the eggs and any vegetables or potatoes first, then spoon the filling into the middle of a whole-wheat tortilla. Fold in the sides, roll it tightly, and toast seam-side down in a dry skillet until the outside is lightly crisp.
Can you freeze a whole-wheat breakfast burrito?
Yes, a whole-wheat breakfast burrito freezes well when its cooked filling has cooled completely. Wrap each burrito separately and freeze it airtight; thaw it in the refrigerator or reheat from frozen until the egg filling is hot throughout.
How do you keep a whole-wheat breakfast burrito from getting soggy?
Keep a whole-wheat breakfast burrito from getting soggy by cooling the filling and draining tomatoes, salsa, and other wet ingredients before wrapping. Add sauces just before eating, and avoid overfilling the tortilla.
Is a whole-wheat breakfast burrito a healthy breakfast?
A whole-wheat breakfast burrito can be a balanced breakfast when it includes eggs or beans, vegetables, and a moderate amount of cheese. Using cooked vegetables instead of processed breakfast meat is an easy way to make the filling more nutritious.
Can you meal prep whole-wheat breakfast burritos?
Yes, whole-wheat breakfast burritos are convenient for meal prep. Cook the filling, cool it fully, assemble the burritos, and refrigerate them in sealed containers; keep wet salsa separate and reheat each burrito before serving.
What sauce goes with a whole-wheat breakfast burrito?
Salsa is a classic sauce for a whole-wheat breakfast burrito, while hot sauce adds more heat. For a creamy option, serve it with plain yogurt or sour cream on the side rather than adding the sauce before storing.
How do you reheat a whole-wheat breakfast burrito?
Reheat a whole-wheat breakfast burrito in a skillet over medium-low heat, turning it until the center is hot and the tortilla is crisp. A microwave is quicker; wrap the burrito in a damp paper towel to help keep it soft.
Can you make a whole-wheat breakfast burrito without eggs?
Yes, you can make a whole-wheat breakfast burrito without eggs by using seasoned beans, tofu scramble, or sautéed vegetables as the filling. Add avocado or a little cheese for richness, and make sure the filling is not too wet.
What is the best way to wrap a whole-wheat breakfast burrito?
For a whole-wheat breakfast burrito that stays together, place the filling in a narrow line below the center, fold both sides inward, and roll from the bottom up. Keep the filling modest and toast the seam-side down to seal it.
Whole-Wheat Breakfast Burrito Vitamins & Minerals
Vitamins
B2
0.53mg · 41% DV
B12
0.92µg · 38% DV
Biotin
11.22µg · 37% DV
B1
0.42mg · 35% DV
Minerals
Selenium
37µg · 67% DV
Manganese
1.5mg · 65% DV
Phosphorus
392mg · 56% DV
Sodium
924mg · 40% DV
Potassium ⭐
539mg · 16% DV
Whole-Wheat Breakfast Burrito Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Breakfast Burrito
To burn the 383 calories in 1 piece (medium) (220 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 Breakfast Burrito?
A Whole-Wheat Breakfast Burrito is a handheld breakfast wrap: whole-wheat flatbread rolled around breakfast fillings, often including egg, cheese and vegetables. The burrito format has roots in Mexican cooking, while breakfast burritos are especially associated with the US Southwest; this version uses whole-wheat bread in place of a traditional flour tortilla.
Serve it warm for breakfast or brunch, or wrap it up for an easy meal on the go. The whole-wheat bread contributes fibre, and the filling makes it a source of protein. Add extra vegetables and go lighter on the cheese for a less rich version, or pair it with fresh fruit for a simple, balanced breakfast.
How Nutritious Is Whole-Wheat Breakfast Burrito?
Nutrient density
High
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.
Is Whole-Wheat Breakfast Burrito 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 Breakfast Burrito Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Breakfast Burrito 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 Breakfast Burrito Fat Profile
SATURATED
4.73g
MONOUNSATURATED
5.39g
POLYUNSATURATED
3.26g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
Compare Whole-Wheat Breakfast Burrito
Foods Similar to Whole-Wheat Breakfast Burrito
Have another question about Whole-Wheat Breakfast Burrito?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.