1 piece (medium) of Wrap (60 g) has 174 calories. That works out to 290 calories per 100 g. It contains 28.8 g of carbs, 5.1 g of protein, 3.9 g of fat and 2.1 g of fiber. Its 0.2 mg of B1 covers 16% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Wrap?

A wrap is a thin, soft flatbread used to hold a filling, commonly associated with Mexican-style flour tortillas. Warm it briefly to make it more pliable, add ingredients, then fold or roll it into a neat handheld meal. Its mild flavour works with everything from beans, vegetables and cheese to chicken or eggs.

Wraps are popular for quick lunches and packed meals in many places, and can be filled to suit what you have on hand. They are mainly a source of carbohydrates, with 48 g per 100 g. For a lighter meal, add plenty of fresh vegetables and choose a lean filling, using creamy sauces sparingly.

Wrap Nutrition Facts

Selected: 100 g

290

KCAL / 100G

Carbs

48g

· 17% DV

Protein

8.5g

· 17% DV

Fat

6.5g

· 8% DV

Fiber

3.5g

· 13% DV

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

Calories come from: Carbs 67% · Protein 12% · Fat 21%

Wrap Vitamins & Minerals

Vitamins

0.32mg · 27% DV

3.2mg · 20% DV

0.18mg · 14% DV

Folate

35µg · 9% DV

Minerals

Sodium

550mg · 24% DV

Selenium

10µg · 18% DV

Iron

3mg · 17% DV

Phosphorus

110mg · 16% DV

How Nutritious Is Wrap?

Nutrient density

Low

25/ 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

41/ 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.

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 Wrap

To burn the 290 calories in 100 g:

🚶

72min

Walking (5 km/h)

🏃

30min

Running (8 km/h)

🚴

39min

Cycling

🏊

34min

Swimming

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

Is 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 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 Wrap Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

— Not suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Wrap Fat Profile

SATURATED

1.8g

MONOUNSATURATED

2.1g

POLYUNSATURATED

1.3g

⚖️

Omega 6:3 ratio 30:1

Above the ideal 4:1 (30:1).

Compare Wrap

🌯vs🍚

Wrap vs Bulgur Pilaf170 kcal more per 100 g

→🌯vs🍝

Wrap vs Whole wheat pasta166 kcal more per 100 g

→🌯vs🥖

Wrap vs Breadstick120 kcal fewer per 100 g

→🌯vs🥯

Wrap vs Simit50 kcal fewer per 100 g

→

Foods Similar to 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 Wrap

What is a wrap made of?

A wrap is usually made from a thin, flexible flatbread, commonly wheat flour, water, oil, and salt. Recipes vary, and some wraps use other grains or added ingredients; the flatbread is designed to hold fillings when rolled.

What is the difference between a wrap and a tortilla?

A tortilla is a type of flatbread, while “wrap” usually describes flatbread used to enclose a filling. In shops, the terms can overlap: wheat tortillas are often sold and used as wraps, though sizes and thicknesses vary.

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

Warm the wrap briefly before rolling so it becomes pliable. Cold or dried-out wraps crack more easily, and overfilling puts extra strain on the bread; keep the filling away from the edges and roll without forcing it.

How do you fold a wrap so the filling stays inside?

Place the filling down the center, leaving the edges clear. Fold the bottom up over the filling, tuck in both sides, then roll forward firmly. A warm wrap is easier to fold, and using less filling helps keep the ends closed.

Can you freeze wraps?

Yes, wraps freeze well. Separate them with parchment so they do not stick together, seal them in a freezer bag, and thaw only what you need. Warm a thawed wrap briefly before filling to restore flexibility.

How do you keep an opened pack of wraps fresh?

Seal the opened pack tightly and refrigerate it to slow drying and mould growth. Keep the wraps together in their original packaging or an airtight bag, and discard them if you see mould or notice an unusual smell.

How do you keep a wrap from getting soggy?

Keep wet ingredients and sauces from soaking directly into the wrap. Drain juicy fillings, cool hot ingredients before assembling, and place sturdier ingredients such as lettuce between the bread and wetter fillings.

Can you heat a wrap in the microwave?

Yes, you can microwave a wrap. Cover it with a slightly damp paper towel and heat it briefly so it softens without drying out. Overheating can make the bread tough, so check it before adding more time.

What is the difference between a wrap and a burrito?

A wrap is a general way of serving fillings rolled in flatbread; a burrito is a specific Mexican dish, traditionally made with a wheat flour tortilla and fillings such as beans, rice, and meat. Burritos are often more tightly sealed and substantial.

Are wraps healthier than sliced bread?

Not automatically: a wrap and sliced bread can differ in portion size, ingredients, and how much filling they hold. Compare the finished meals as well as the breads, since generous sauces or fillings can change the overall balance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026