1 piece (medium) of Whole wheat tortilla (50 g) has 133 calories. That works out to 265 calories per 100 g. It contains 24.5 g of carbs, 4.3 g of protein, 1.8 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 24% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat tortilla?

A whole wheat tortilla is a thin, flexible flatbread made with whole wheat flour. Flour tortillas are especially associated with northern Mexico, where wheat has long been more common than in regions that traditionally favour corn tortillas; the whole wheat version brings a heartier, grainier flavour.

Warm it briefly to make it pliable, then fold or roll it around fillings. It is used for burritos, wraps and quesadillas, and works just as well for a quick lunch with vegetables, beans, eggs or grilled meat. It provides fibre and is relatively low in fat. For a lighter meal, fill it generously with vegetables and use a modest amount of rich sauce or cheese.

Whole wheat tortilla Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

49g

· 18% DV

Protein

8.5g

· 17% DV

Fat

3.5g

· 4% DV

Fiber

7.5g

· 27% DV

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

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

Whole wheat tortilla Vitamins & Minerals

Vitamins

0.35mg · 29% DV

3.8mg · 24% DV

0.12mg · 9% DV

0.4mg · 8% DV

Minerals

Manganese

1mg · 43% DV

Selenium

18µg · 33% DV

Phosphorus

180mg · 26% DV

Sodium

430mg · 19% DV

How Nutritious Is Whole wheat tortilla?

Nutrient density

Medium

55/ 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

56/ 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.

Whole wheat tortilla 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 Whole wheat tortilla

To burn the 265 calories in 100 g:

🚶

66min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

36min

Cycling

🏊

31min

Swimming

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

Is Whole wheat tortilla 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 tortilla 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 Whole wheat tortilla 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 tortilla Fat Profile

SATURATED

0.6g

MONOUNSATURATED

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 16:1

Above the ideal 4:1 (16:1).

Compare Whole wheat tortilla

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Whole wheat tortilla vs Bulgur Pilaf145 kcal more per 100 g

→🌯vs🍝

Whole wheat tortilla vs Whole wheat pasta141 kcal more per 100 g

→🌯vs🥖

Whole wheat tortilla vs Breadstick145 kcal fewer per 100 g

→🌯vs🥯

Whole wheat tortilla vs Simit75 kcal fewer per 100 g

→

Foods Similar to Whole wheat tortilla

🍚

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

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Whole wheat tortilla

What can you make with a whole wheat tortilla?

A whole wheat tortilla works for wraps, burritos, quesadillas and pinwheels. Fill it with beans, vegetables, eggs or cooked meat, or cut it into wedges and bake or toast them for a crunchy snack.

How do you keep a whole wheat tortilla from cracking when you roll it?

Warm the whole wheat tortilla before rolling it; a cold or dried-out one is more likely to crack. Heat it briefly in a skillet or microwave, then keep it covered while you add the filling.

How do you heat a whole wheat tortilla?

Heat a whole wheat tortilla in a dry skillet for a short time on each side until pliable. For several tortillas, stack them, wrap them in a slightly damp paper towel and microwave briefly.

Can you freeze whole wheat tortillas?

Yes, whole wheat tortillas freeze well. Separate them with parchment if you want to remove them one at a time, then seal them in a freezer-safe bag. Thaw only what you need before filling or heating.

How should you store whole wheat tortillas after opening?

After opening, keep whole wheat tortillas tightly sealed in their original bag or an airtight container and refrigerate them. Follow the package directions and discard any tortillas that show mold or develop an unusual smell.

Are whole wheat tortillas good for weight loss?

Whole wheat tortillas can fit into a weight-loss meal, and their fiber may help with fullness. The filling matters too: vegetables and beans make a different wrap from one loaded with creamy sauces, cheese or fried ingredients.

What is the difference between whole wheat tortillas and regular flour tortillas?

Whole wheat tortillas are made with whole wheat flour, while regular flour tortillas are usually made with refined wheat flour. Whole wheat versions tend to have a heartier flavor and texture, which can affect how they pair with fillings.

Can you use a whole wheat tortilla for a burrito?

Yes, a whole wheat tortilla can be used for a burrito. Warm it first so it folds without cracking, add the filling near the center, and leave room at the edges to tuck them in before rolling.

How do you make whole wheat tortillas at home?

Mix whole wheat flour with water, a little oil and salt to form a dough, then rest it and divide it into balls. Roll each one thin and round, and cook it in a hot, dry skillet on both sides.

Can you make crispy chips from whole wheat tortillas?

Yes, cut whole wheat tortillas into wedges, arrange them in a single layer and bake until crisp, turning once. They are useful with salsa, hummus or bean dip; keep an eye on them because thin pieces brown quickly.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026