Calories in Whole Wheat Wraps: How to Choose and Eat Healthy

Understanding Calories in Whole Wheat Wraps

Wraps have become a popular alternative to traditional sandwiches thanks to their versatility and variety. While tortillas and flatbreads can make a handy vessel for layered fillings, many health-conscious consumers still wonder - how many calories are actually in a whole wheat wrap?

The number of calories in a wrap depends on several factors, from the size of the wrap to the type and amount of ingredients stuffed inside. By learning more about whole wheat wraps, you can make better choices to keep your meals nutritious while still satisfying cravings.

Calories in Different Whole Wheat Wraps

Calories vary between brands and specific products:

• Whole Foods 365 Everyday Value (10 inch) - 200 calories
• Mission Whole Wheat (medium) - 160 calories
• La Tortilla Factory Smart & Delicious (medium) - 110 calories
• Trader Joe's Whole Wheat (9 inch) - 140 calories
• Flatout Light Original (8 inch) - 90 calories

The average whole wheat tortilla or flatbread wrap contains around 130 calories in a medium 8-10 inch size. However, some wraps go up to 200-300 calories for extra large or gourmet varieties.

Factors That Impact Wrap Calories

Several factors contribute to the calorie content of whole wheat wraps:

• Ingredients - Enriched wraps have more calories than those made solely from whole grains.
• Size - Larger wraps mean more dough, increasing calories.
• Added fats - Oils or butter in the recipe adds significant calories.
• Preparation method - Grilling adds fat while steaming doesn't.
• Fillings & toppings - Ingredients like cheese, sauces, and fried foods raise calories.

Fillings That Keep Wraps Lean

You can enjoy wrap fillings while controlling calories by choosing lower calorie options like:

• Grilled, baked or roasted lean meat, poultry, fish or tofu
• Hummus or mashed avocado
• Chopped veggies - spinach, kale, tomato, onion, peppers, etc.
• Sprouts and shredded carrots
• Sliced apples, berries, or other fruits
• Bean spreads like black bean or edamame dip
• Low-fat plain Greek yogurt
• Vinegars, mustards, and low-calorie condiments for flavor

High Calorie Wrap Pitfalls

It's easy to turn an otherwise balanced wrap into a calorie bomb. Avoid these high calorie fillings:

• Bacon, sausage, pepperoni, breaded/fried meats
• Thick sauces like ranch, mayo, cheese sauce
• Battered, fried vegetables or French fries
• Buttery crackers or croutons
• Full-fat shredded cheese or creamy spreads
• Avocado, hummus, or bean dips in excess
• Chips, if used as filler ingredients

How Whole Wheat Wraps Fit Into a Calorie Controlled Diet

For a 2000 calorie daily diet, a 300 calorie wrap could account for 15% of your calories in one meal. While wraps make a handy meal, be careful about portions.

• Opt for a medium wrap around 160 calories if used for a meal.
• Pair wraps with low calorie sides like salad and fruit.
• Use leaner fillings like veggies, turkey, and hummus.
• Cut large wraps in half and share or save for later.
• Use smaller 80-calorie wraps for snack purposes.

Tips for Choosing Low Calorie Wraps

Follow these tips to select lower calorie whole wheat wraps:

• Compare nutrition labels and calories per wrap.
• Select brands with 100-140 calories for medium size.
• Avoid extra large, gourmet, or flatbread wrap varieties.
• Choose wraps made only from whole grains without added fats.
• Look for extra fiber from whole grains, vegetables, seeds.
• Pick plain, unflavored wraps or herbs/spices for flavor.

The Benefits of Whole Wheat Wraps

Whole wheat wraps have decided advantages over regular white flour tortillas:

• More fiber to promote fullness and digestion
• Lower glycemic index to help control blood sugar
• More protein to preserve muscle and control hunger
• Increase healthy unsaturated fats like omega-3s
• Higher amounts of antioxidants and vitamins
• Aid heart health and reduce cholesterol/blood pressure

Just be mindful of portions and filling ingredients to keep wraps a nutritious option.

Whole Grain Wraps and Weight Loss

Whole grain wraps can be an effective part of a weight loss eating pattern. Benefits include:

• Fiber promotes satiety so you eat less overall.
• Complex carbs fuel the body better than refined grains.
• Nutrients like protein and healthy fats increase metabolism.
• Avoiding empty refined carbs enables weight loss.
• Whole grains help regulate blood sugar and hunger cues.
• Lower glycemic index prevents energy crashes.

Just watch your portion sizes, which is easy to overdo with convenient wraps!

Creative Ways to Use Leftover Wraps

Take advantage of extra wraps by:

• Cutting into wedges and baking into healthy chips
• Rolling around cut fresh fruit for a quick snack
• Layering as lasagna noodles or enchilada rolls
• Crumbing into breadcrumbs for coatings
• Cutting into croutons for topping salads
• Making mini sandwich roll ups

Wrap Up

Whole wheat wraps can be a satisfying lower-calorie alternative to bread when used thoughtfully. Select smaller, healthier wraps and pair with nutritious fillings while avoiding high calorie pitfalls. This lets you enjoy the convenience of wraps without going overboard on calories. Used right, whole wheat wraps can be an important part of a balanced weight loss or maintenance eating plan.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.