Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌯
Wholewheat Chicken Tortilla Sandwich Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Wholewheat Chicken Tortilla Sandwich (220 g) has 418 calories. That works out to 190 calories per 100 g. It contains 42.2 g of carbs, 31.9 g of protein, 14.1 g of fat and 6.8 g of fiber. Its 12.8 mg of B3 covers 80% of the Daily Value. Its glycemic index is 50 (low), so it raises blood sugar slowly.
Wholewheat Chicken Tortilla Sandwich Nutrition Facts
Selected: 1 piece (whole) · 220 g
418
KCAL / 220G
Carbs
42.2g
· 15% DV
Protein
31.9g
· 64% DV
Fat
14.1g
· 18% DV
Fiber
6.8g
· 24% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 30% · Fat 30%
Wholewheat Chicken Tortilla Sandwich nutrition facts table · 1 piece (whole) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 418 kcal | |
| Total fat | 14.1 g | 18% |
| Saturated fat | 2.97 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 902 mg | 39% |
| Total carbohydrate | 42.2 g | 15% |
| Fiber | 6.8 g | 24% |
| Protein | 31.9 g | 64% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Wholewheat Chicken Tortilla Sandwich?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 220 g | 418 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (half) | 110 g | 209 kcal |
| 1 piece (small) | 160 g | 304 kcal |
| 1 serving (medium) | 220 g | 418 kcal |
| 1 serving (large) | 280 g | 532 kcal |
| 1 piece (jumbo) | 330 g | 627 kcal |
| 2 piece (double) | 440 g | 836 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Wholewheat Chicken Tortilla Sandwich
How do you make a wholewheat chicken tortilla sandwich?
A wholewheat chicken tortilla sandwich is made by wrapping cooked chicken and chosen fillings in a wholewheat tortilla. Warm the tortilla briefly so it bends without cracking, add the fillings down the centre, fold in the sides and roll it firmly.
Can you prepare a wholewheat chicken tortilla sandwich ahead of time?
Yes, you can prepare a wholewheat chicken tortilla sandwich ahead, but keeping wet ingredients separate helps it stay appetising. Store the cooked chicken, tortilla and vegetables chilled, then assemble the sandwich shortly before eating.
What sauce goes well in a wholewheat chicken tortilla sandwich?
Yogurt-based sauces, hummus and mild mustard all work well in a wholewheat chicken tortilla sandwich. Use a modest amount and avoid watery sauces, which can soak through the tortilla before you eat it.
Does a wholewheat chicken tortilla sandwich make a filling lunch?
Yes, a wholewheat chicken tortilla sandwich can make a filling lunch because it combines chicken with a tortilla and can include vegetables. Adding plenty of vegetables helps round it out, while a very small filling may leave it less satisfying.
Should you toast a wholewheat chicken tortilla sandwich?
Toasting a wholewheat chicken tortilla sandwich is optional, but it warms the filling and gives the outside a lightly crisp texture. Use a dry skillet or sandwich press, and add delicate salad leaves after heating.
How do you keep a wholewheat chicken tortilla sandwich from falling apart?
To keep a wholewheat chicken tortilla sandwich together, place the filling in a narrow line below the centre rather than overfilling it. Fold the two sides inward first, then roll tightly; warming the tortilla briefly makes it more flexible.
Can you freeze a wholewheat chicken tortilla sandwich?
You can freeze a wholewheat chicken tortilla sandwich, but fresh salad vegetables and creamy sauces may turn watery or lose their texture after thawing. For better results, freeze the tortilla with cooked chicken and add fresh vegetables and sauce after defrosting.
How is a wholewheat chicken tortilla sandwich different from a chicken burrito?
A wholewheat chicken tortilla sandwich is usually a relatively simple tortilla wrap with chicken and optional salad or sauce. A chicken burrito is commonly larger and more heavily filled, often with rice, beans or other substantial ingredients.
What can you serve with a wholewheat chicken tortilla sandwich?
A wholewheat chicken tortilla sandwich pairs well with a green salad, vegetable soup or fresh fruit. Choose a light side for a quick lunch, or serve it with soup when you want a more substantial meal.
How can you make a wholewheat chicken tortilla sandwich less heavy?
To make a wholewheat chicken tortilla sandwich less heavy, fill it with grilled or simply cooked chicken, plenty of crisp vegetables and a light sauce. Using less cheese and avoiding heavily dressed fillings can keep the sandwich from feeling greasy.
Wholewheat Chicken Tortilla Sandwich Vitamins & Minerals
Vitamins
B3
12.76mg · 80% DV
B6
0.86mg · 51% DV
B1
0.35mg · 29% DV
B5
1.36mg · 27% DV
Minerals
Selenium
44µg · 80% DV
Manganese
1.36mg · 59% DV
Phosphorus
387mg · 55% DV
Sodium
902mg · 39% DV
Potassium ⭐
524mg · 15% DV
Wholewheat Chicken Tortilla Sandwich Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wholewheat Chicken Tortilla Sandwich
To burn the 418 calories in 1 piece (whole) (220 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 Wholewheat Chicken Tortilla Sandwich?
A wholewheat chicken tortilla sandwich wraps chicken in a soft tortilla made with whole-wheat flour. Depending on the recipe, it may also include vegetables or a sauce, but the tortilla and chicken are the essentials. It is a portable, straightforward meal rather than a traditional sandwich made with sliced bread.
It works well for lunch, a packed meal or a quick supper, and is often served warm so the tortilla stays soft. The chicken contributes protein, while wholewheat flour adds fibre; together they make it more substantial than a plain wrap. Pair it with a crisp salad or fruit for a balanced plate, or keep sauces light if you want a less rich meal.
How Nutritious Is Wholewheat Chicken Tortilla Sandwich?
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 Wholewheat Chicken Tortilla 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 Wholewheat Chicken Tortilla Sandwich Contain Allergens?
Contains these allergens:
Which Diets Is Wholewheat Chicken Tortilla 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
Wholewheat Chicken Tortilla Sandwich Fat Profile
SATURATED
2.97g
MONOUNSATURATED
5.39g
POLYUNSATURATED
3.3g
Omega 6:3 ratio 23.4:1
Above the ideal 4:1 (23.4:1).
Compare Wholewheat Chicken Tortilla Sandwich
Foods Similar to Wholewheat Chicken Tortilla Sandwich
Have another question about Wholewheat Chicken Tortilla Sandwich?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.