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Whole-Wheat Tomato Wrap Calories
Fiber-containing whole-grain wrap with tomato
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Tomato Wrap (150 g) has 321 calories. That works out to 214 calories per 100 g. It contains 58.8 g of carbs, 10.6 g of protein, 6.1 g of fat and 9.3 g of fiber. Its 2 mg of Manganese covers 88% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole-Wheat Tomato Wrap Nutrition Facts
Selected: 1 piece (medium) · 150 g
321
KCAL / 150G
Carbs
58.8g
· 21% DV
Protein
10.6g
· 21% DV
Fat
6.1g
· 8% DV
Fiber
9.3g
· 33% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 71% · Protein 13% · Fat 16%
Whole-Wheat Tomato Wrap nutrition facts table · 1 piece (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 321 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.93 g | 5% |
| Trans fat | 0 g | |
| Sodium | 548 mg | 24% |
| Total carbohydrate | 58.8 g | 21% |
| Fiber | 9.3 g | 33% |
| Protein | 10.6 g | 21% |
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 Whole-Wheat Tomato Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 150 g | 321 kcal |
| ½ piece (half) | 75 g | 161 kcal |
| 1 piece (small) | 90 g | 193 kcal |
| 100 g | 100 g | 214 kcal |
| 1 piece (medium) | 120 g | 257 kcal |
| 1 piece (large) | 150 g | 321 kcal |
| 1 serving (medium) | 150 g | 321 kcal |
| 1 piece (extra large) | 200 g | 428 kcal |
| 1 serving (large) | 220 g | 471 kcal |
| 1 piece (jumbo) | 240 g | 514 kcal |
Calculated from 214 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Tomato Wrap
What can you put in a whole-wheat tomato wrap?
A whole-wheat tomato wrap works well with fillings such as grilled chicken, falafel, hummus, eggs, cheese, or roasted vegetables. Use thick spreads and drain wet ingredients first so the wrap stays firm instead of turning soggy.
How do you make a whole-wheat tomato wrap at home?
A homemade whole-wheat tomato wrap is made by mixing whole-wheat flour with tomato purée, water, and a little oil, then cooking thin rounds in a hot pan. Add liquid gradually: tomato purée varies in thickness, and too much can make the dough sticky.
How do you keep a whole-wheat tomato wrap from tearing?
A whole-wheat tomato wrap is less likely to tear when it is warmed briefly before filling. Keep the filling away from the edges, avoid overstuffing it, and fold the sides in before rolling; dry wraps can crack when bent cold.
How should you heat a whole-wheat tomato wrap?
A whole-wheat tomato wrap heats well in a dry skillet for a short time on each side. For a softer wrap, microwave it under a slightly damp paper towel; avoid overheating, which can make it stiff and prone to cracking.
How do you store a whole-wheat tomato wrap after opening?
A whole-wheat tomato wrap should be sealed tightly and refrigerated after opening, following the package’s storage directions. Keep it away from moisture and discard it if you see mold or notice an unusual smell.
Can you freeze a whole-wheat tomato wrap?
Yes, you can freeze a whole-wheat tomato wrap. Separate individual wraps with parchment so they do not stick together, seal them in a freezer bag, and thaw in the refrigerator or warm gently in a pan before filling.
Does a whole-wheat tomato wrap taste like tomato?
A whole-wheat tomato wrap usually has a mild tomato flavor, but how noticeable it is depends on the recipe and amount of tomato used. Its taste pairs especially well with Mediterranean-style fillings such as hummus, feta, cucumber, and roasted peppers.
Is a whole-wheat tomato wrap a healthy choice?
A whole-wheat tomato wrap can be a useful base for a balanced meal, especially when you fill it with vegetables and a protein source. The wrap alone does not make a meal complete, and salty or creamy fillings can change the overall balance.
Is a whole-wheat tomato wrap good for weight loss?
A whole-wheat tomato wrap can fit into a weight-loss eating plan, but it does not cause weight loss by itself. Filling it with vegetables and a satisfying protein, while keeping high-calorie sauces modest, can make it a more filling meal.
Can people with diabetes eat a whole-wheat tomato wrap?
People with diabetes can include a whole-wheat tomato wrap if it fits their meal plan, but whole-wheat does not mean carbohydrate-free. Pairing it with protein and non-starchy vegetables may help make the meal more balanced; individual guidance is best discussed with a clinician or dietitian.
Whole-Wheat Tomato Wrap Vitamins & Minerals
Vitamins
B3
6.3mg · 39% DV
B1
0.47mg · 39% DV
Folate
87µg · 22% DV
Biotin
6.15µg · 21% DV
Minerals
Manganese
2.03mg · 88% DV
Selenium
36µg · 65% DV
Phosphorus
294mg · 42% DV
Copper
0.35mg · 39% DV
Sodium
548mg · 24% DV
Potassium ⭐
413mg · 12% DV
Whole-Wheat Tomato Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Tomato Wrap
To burn the 321 calories in 1 piece (medium) (150 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 Tomato Wrap?
A whole-wheat tomato wrap is a thin, flexible flatbread made with whole-wheat flour and tomato for flavour. It is designed to hold a filling and be rolled up, rather than being a complete filled meal on its own. Wrap breads are widely used for quick lunches and portable meals, with fillings varying by region and household.
Warm it briefly to make it softer and easier to fold, then fill it with grilled vegetables, beans, cheese, chicken or other favourites. Its whole-grain base contributes fibre, while carbohydrates make up most of its energy; it provides 6.2 g of fibre per 100 g. For a lighter wrap, add plenty of salad or vegetables and keep creamy sauces modest.
How Nutritious Is Whole-Wheat Tomato 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 Tomato 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 Tomato Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Tomato 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
Whole-Wheat Tomato Wrap Fat Profile
SATURATED
0.93g
MONOUNSATURATED
1.58g
POLYUNSATURATED
1.83g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.