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Whole-wheat wrap sandwich Calories
A balanced sandwich made with a whole-wheat wrap, protein-rich filling, and vegetables.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-wheat wrap sandwich (250 g) has 868 calories. That works out to 347 calories per 100 g. It contains 96.7 g of carbs, 33.3 g of protein, 36.7 g of fat and 11.7 g of fiber. Its 1.8 mg of Manganese covers 76% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat wrap sandwich Nutrition Facts
Selected: 1 piece (medium) · 250 g
868
KCAL / 250G
Carbs
96.7g
· 35% DV
Protein
33.3g
· 67% DV
Fat
36.7g
· 47% DV
Fiber
11.7g
· 42% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 16% · Fat 39%
Whole-wheat wrap sandwich nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 868 kcal | |
| Total fat | 36.7 g | 47% |
| Saturated fat | 5.5 g | 28% |
| Trans fat | 0.13 g | |
| Sodium | 1075 mg | 47% |
| Total carbohydrate | 96.7 g | 35% |
| Fiber | 11.7 g | 42% |
| Protein | 33.3 g | 67% |
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 wrap sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 868 kcal |
| 100 g | 100 g | 347 kcal |
| 1 piece (half) | 125 g | 434 kcal |
| 1 piece (small) | 180 g | 625 kcal |
| 1 serving (small) | 180 g | 625 kcal |
| 1 serving (medium) | 250 g | 868 kcal |
| 1 piece (large) | 320 g | 1110 kcal |
| 1 serving (large) | 320 g | 1110 kcal |
| 1 piece (extra large) | 400 g | 1388 kcal |
Calculated from 347 calories per 100 g.
Frequently Asked Questions About Whole-wheat wrap sandwich
How do you make a whole-wheat wrap sandwich?
Make a whole-wheat wrap sandwich by adding a protein filling and vegetables to a whole-wheat tortilla, then folding in the sides and rolling it tightly. Chicken, beans, or egg pair well with crunchy vegetables. Warm the tortilla briefly first if it feels stiff.
What are the best fillings for a whole-wheat wrap sandwich?
Good fillings for a whole-wheat wrap sandwich include chicken, tuna, eggs, beans, hummus, cheese, and crisp vegetables. Combine a protein with something crunchy and a modest amount of sauce; watery fillings can make the tortilla soggy and harder to hold.
How do you keep a whole-wheat wrap sandwich from getting soggy?
Keep a whole-wheat wrap sandwich from getting soggy by draining wet ingredients, using only a little sauce, and placing lettuce between the tortilla and moist fillings. If packing it ahead, carry the dressing separately and add it just before eating.
How do you fold a whole-wheat wrap sandwich so it stays closed?
To keep a whole-wheat wrap sandwich closed, place the filling in a narrow band below the center, leaving the edges clear. Fold both sides inward, bring the bottom edge over the filling, then roll firmly. Avoid overfilling, which can split the tortilla.
Can you make a whole-wheat wrap sandwich ahead of time?
Yes, you can make a whole-wheat wrap sandwich a few hours ahead and refrigerate it in an airtight container. For the best texture, keep juicy vegetables and sauces separate until serving. Refrigerate fillings such as cooked chicken promptly.
Can you freeze a whole-wheat wrap sandwich?
Yes, a whole-wheat wrap sandwich can be frozen, but fresh vegetables such as lettuce and tomato may turn limp after thawing. Freeze a wrap with a suitable cooked filling, wrapped tightly, then thaw it in the refrigerator and add fresh vegetables afterward.
What is the best way to reheat a whole-wheat wrap sandwich?
Reheat a whole-wheat wrap sandwich in a skillet or sandwich press until the filling is hot and the outside is lightly crisp. If it contains lettuce or a cold dressing, remove those first or add them after reheating so they keep their texture.
Is a whole-wheat wrap sandwich a good lunch to pack?
Yes, a whole-wheat wrap sandwich is convenient to pack because it is easy to hold and eat without utensils. Wrap it snugly and keep it chilled if it contains meat, egg, or dairy; pack wet sauces separately to prevent leaks and sogginess.
What should you serve with a whole-wheat wrap sandwich?
A whole-wheat wrap sandwich goes well with soup, a side salad, fruit, or roasted vegetables. Choose a side that complements the filling—for example, tomato soup with a chicken wrap or fruit with a savory egg wrap.
Can a whole-wheat wrap sandwich help with weight loss?
A whole-wheat wrap sandwich can fit into a weight-loss eating plan when it has a filling protein, plenty of vegetables, and a moderate amount of rich sauce. Its effect depends on the overall meal pattern, not on the wrap alone.
Whole-wheat wrap sandwich Vitamins & Minerals
Vitamins
Vitamin K
50µg · 42% DV
B3
6.25mg · 39% DV
B12
0.88µg · 37% DV
B2
0.45mg · 35% DV
Minerals
Manganese
1.75mg · 76% DV
Selenium
38µg · 69% DV
Sodium
1075mg · 47% DV
Phosphorus
300mg · 43% DV
Potassium ⭐
450mg · 13% DV
Whole-wheat wrap sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat wrap sandwich
To burn the 868 calories in 1 piece (medium) (250 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 wrap sandwich?
A Whole-wheat wrap sandwich is made by folding a soft whole-wheat flatbread around a protein-rich filling and vegetables. The filling might include meat, poultry, egg, cheese or beans, with ingredients varying from one kitchen or deli to another.
It is commonly enjoyed as a portable lunch, packed meal or quick bite, and can be served warm or cold. The wrap is tender and slightly nutty, while fresh vegetables add crunch and contrast to the savoury filling. Whole grains and vegetables contribute fibre, and the filling supplies protein, making it a satisfying all-in-one meal. For a lighter version, add plenty of vegetables and choose a lean filling with a modest amount of sauce.
How Nutritious Is Whole-wheat wrap sandwich?
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 wrap sandwich 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 sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat wrap sandwich 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 wrap sandwich Fat Profile
SATURATED
5.5g
MONOUNSATURATED
6.5g
POLYUNSATURATED
5.25g
Omega 6:3 ratio 14.2:1
Above the ideal 4:1 (14.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.