1 piece (medium) of Whole wheat wrap (60 g) has 159 calories. That works out to 265 calories per 100 g. It contains 29.7 g of carbs, 5.3 g of protein, 2.1 g of fat and 4.3 g of fiber. Its 0.7 mg of Manganese covers 31% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Whole wheat wrap?

A whole wheat wrap is a thin, flexible flatbread made primarily with whole wheat flour, usually mixed with water and sometimes a little oil. Wraps are a modern, convenient way to serve fillings in flatbread; similar breads have long been used in many cuisines, so there is no single place of origin for this version.

Warm it briefly to make it easier to fold, then fill it with vegetables, beans, hummus, cheese or meat for a quick lunch. It has a whole-grain, fibre-rich character and provides mainly complex carbohydrates. For a lighter meal, add plenty of fresh vegetables and choose a lean protein or bean-based filling.

Whole wheat wrap Nutrition Facts

Selected: 100 g

265

KCAL / 100G

Carbs

49.5g

· 18% DV

Protein

8.8g

· 18% DV

Fat

3.5g

· 4% DV

Fiber

7.2g

· 26% 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 wrap Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.2mg · 26% DV

Folate

38µg · 10% DV

0.12mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Selenium

23µg · 42% DV

Phosphorus

180mg · 26% DV

Magnesium

78mg · 19% DV

How Nutritious Is Whole wheat wrap?

Nutrient density

Medium

45/ 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

57/ 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 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 Whole wheat wrap

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 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 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 Whole wheat 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 wrap Fat Profile

SATURATED

0.7g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 18.3:1

Above the ideal 4:1 (18.3:1).

Compare Whole wheat wrap

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Whole wheat wrap vs Bulgur Pilaf145 kcal more per 100 g

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

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Whole wheat wrap vs Breadstick145 kcal fewer per 100 g

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Whole wheat wrap vs Simit75 kcal fewer per 100 g

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Foods Similar to Whole wheat wrap

🍚

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 wrap

What is a whole wheat wrap?

A whole wheat wrap is a soft, thin flatbread made with whole wheat flour and used to hold fillings. Roll it around vegetables, eggs, beans, cheese, or meat for a portable lunch or a quick meal.

Is a whole wheat wrap the same as a whole wheat tortilla?

They are very similar and can usually be used in the same way, but the names and recipes vary by region and brand. Both are thin flatbreads for wrapping fillings; check the size and texture if you need one for a particular recipe.

How do you stop a whole wheat wrap from cracking when you roll it?

Warm the whole wheat wrap briefly before filling it, since a cold wrap is more likely to crack. Avoid overfilling, leave space at the edges, and fold the bottom over the filling before tucking in the sides and rolling.

How do you warm a whole wheat wrap?

Warm a whole wheat wrap in a dry skillet, turning it once so both sides soften. You can also microwave it wrapped in a lightly damp paper towel; heat it briefly, because overheating can make it dry and stiff.

What fillings go well in a whole wheat wrap?

A whole wheat wrap pairs well with hummus, roasted vegetables, eggs, beans, cheese, chicken, or salad greens. Use thicker spreads and keep watery ingredients modest so the wrap stays easy to roll and does not become soggy.

Can you make whole wheat wraps at home?

Yes, homemade whole wheat wraps can be made with whole wheat flour, water, and salt. Knead the dough, let it rest, roll it into thin rounds, then cook each round in a hot skillet; a little oil can make the dough easier to handle.

How should you store whole wheat wraps after opening?

Keep opened whole wheat wraps in an airtight bag or container so they do not dry out, and follow the package’s storage instructions. Refrigeration is commonly used after opening; discard them if you see mold or notice an unusual smell or texture.

Can you freeze whole wheat wraps?

Yes, whole wheat wraps freeze well. Separate them with parchment paper, seal them in a freezer-safe bag, and thaw only what you need. A brief warm-up in a skillet after thawing can help restore their softness.

Are whole wheat wraps good for weight loss?

A whole wheat wrap does not cause weight loss by itself, but its fiber can make a filling meal more satisfying. Pair it with vegetables and a protein source, and go easy on creamy sauces and fried fillings that can make the meal much heavier.

Can you eat a whole wheat wrap without heating it?

Yes, a whole wheat wrap can usually be eaten straight from the package if it is ready-to-eat. Heating is mainly for softness and flavor, not a requirement; follow any cooking or handling instructions printed on the package.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026