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Whole Wheat Chicken Wrap Calories
High protein, whole grain, fiber-rich, balanced meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Wheat Chicken Wrap (180 g) has 324 calories. That works out to 180 calories per 100 g. It contains 39.6 g of carbs, 23.4 g of protein, 9 g of fat and 6.3 g of fiber. Its 7.6 mg of B3 covers 47% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Whole Wheat Chicken Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
324
KCAL / 180G
Carbs
39.6g
· 14% DV
Protein
23.4g
· 47% DV
Fat
9g
· 12% DV
Fiber
6.3g
· 23% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 28% · Fat 24%
Whole Wheat Chicken Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 324 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.04 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 39.6 g | 14% |
| Fiber | 6.3 g | 23% |
| Protein | 23.4 g | 47% |
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 Chicken Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 324 kcal |
| 1 piece (extra small) | 90 g | 162 kcal |
| 100 g | 100 g | 180 kcal |
| 1 piece (small) | 120 g | 216 kcal |
| 1 serving (medium) | 180 g | 324 kcal |
| 1 piece (large) | 250 g | 450 kcal |
| 1 serving (large) | 250 g | 450 kcal |
| 1 piece (jumbo) | 300 g | 540 kcal |
| 2 piece (double) | 360 g | 648 kcal |
Calculated from 180 calories per 100 g.
Frequently Asked Questions About Whole Wheat Chicken Wrap
How do you make a whole wheat chicken wrap?
To make a whole wheat chicken wrap, fill a whole wheat tortilla with fully cooked, seasoned chicken, vegetables, and a little sauce, then fold in the sides and roll it tightly. Warming the tortilla briefly first makes it less likely to crack.
Is a whole wheat chicken wrap healthy?
Yes, a whole wheat chicken wrap can make a balanced meal when it includes vegetables and a moderate amount of sauce. Chicken provides protein and the whole wheat tortilla contributes fiber; heavily salted chicken or generous creamy sauces can make the meal less balanced.
Is a whole wheat chicken wrap good for weight loss?
A whole wheat chicken wrap can be filling, which may make it useful in a weight-loss meal plan. Choose grilled rather than fried chicken, add vegetables, and go easy on calorie-dense sauces; the wrap itself does not cause weight loss.
What goes in a whole wheat chicken wrap?
A whole wheat chicken wrap usually contains cooked chicken, a whole wheat tortilla, and vegetables such as lettuce, tomato, or cucumber. Yogurt-based sauce, hummus, or a small amount of dressing can add moisture; keep wet ingredients moderate so the tortilla holds together.
How do you stop a whole wheat chicken wrap from getting soggy?
Keep a whole wheat chicken wrap from getting soggy by cooling the cooked chicken before assembling it, draining wet vegetables, and using only a thin layer of sauce. For packed lunches, carry the sauce separately and add it just before eating.
How long does a whole wheat chicken wrap last in the fridge?
A whole wheat chicken wrap keeps for about 3–4 days in the refrigerator when stored in a covered container and chilled within two hours of preparation. Its texture is best sooner, especially if it contains lettuce, tomato, or a moist sauce.
Can you freeze a whole wheat chicken wrap?
Yes, you can freeze a whole wheat chicken wrap, but fresh lettuce, tomato, and creamy sauces may turn watery after thawing. Freeze a wrap filled mainly with cooked chicken, then add fresh vegetables and sauce after it has thawed.
What is the best way to reheat a whole wheat chicken wrap?
Reheat a whole wheat chicken wrap in a covered skillet over low to medium heat, turning it until the filling is hot. A microwave also works; covering the wrap helps keep the tortilla from drying out. Remove crisp salad vegetables before reheating.
What should you serve with a whole wheat chicken wrap?
A whole wheat chicken wrap goes well with a green salad, vegetable soup, or fruit for a simple meal. If serving it with chips or fries, keep the portion modest, since those sides add more salt and fat than a fresh salad.
Can you meal-prep whole wheat chicken wraps ahead of time?
Yes, you can prepare whole wheat chicken wraps ahead, but they hold their texture better when wet ingredients are kept separate. Cook and chill the chicken, pack the tortillas and fillings separately, and assemble the wrap shortly before eating.
Whole Wheat Chicken Wrap Vitamins & Minerals
Vitamins
B3
7.56mg · 47% DV
B6
0.68mg · 40% DV
B5
1.26mg · 25% DV
B1
0.23mg · 19% DV
Minerals
Manganese
0.68mg · 30% DV
Phosphorus
198mg · 28% DV
Selenium
15µg · 27% DV
Sodium
576mg · 25% DV
Potassium ⭐
378mg · 11% DV
Whole Wheat Chicken Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Wheat Chicken Wrap
To burn the 324 calories in 1 piece (medium) (180 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 Chicken Wrap?
A Whole Wheat Chicken Wrap brings cooked chicken together with vegetables, greens or sauce, rolled inside a whole-wheat flatbread. It is a convenient modern wrap rather than a single fixed traditional recipe, so fillings and seasoning vary—from simply grilled chicken and salad to more boldly spiced versions. The chicken makes the filling savoury and tender, while the bread has a pleasantly nutty, hearty bite.
It works well as a portable lunch or an easy dinner, often served with a side salad, fruit or yoghurt. The combination offers protein alongside whole grains and fibre; each 100 g provides 13 g of protein. For a lighter version, choose grilled chicken, add plenty of crunchy vegetables and use a modest amount of creamy sauce.
How Nutritious Is Whole Wheat Chicken 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.
Is Whole Wheat Chicken 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 Chicken Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole Wheat Chicken Wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not 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 Chicken Wrap Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.06g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 6.2:1
Above the ideal 4:1 (6.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.