Wholewheat wrap

Lunch

Item Rating: 74/100

1 serving (60 grams) contains 130 calories, 5.0 grams of protein, 3.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		520.0
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1200 mg	52%
Total Carbohydrates		88.0 g	32%
	Dietary Fiber	12 g	42%
	Sugars	4.0 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		6 mg	33%
Potassium		400.0 mg	8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 108 cal (20.0%)

Protein: 80 cal (14.8%)

Carbs: 352 cal (65.2%)

About Wholewheat wrap

Wholewheat wraps are a versatile flatbread often used in various cuisines, such as Mexican (as tortillas), Middle Eastern, or American meal prep. They are made from whole wheat flour, water, and sometimes a small amount of oil or leavening agents. Wholewheat wraps are rich in dietary fiber, complex carbohydrates, and offer a source of essential nutrients like B-vitamins and iron due to the inclusion of the whole grain. Their low-fat profile and sustained energy release make them a popular choice for healthy meals, including wraps, sandwiches, or as an alternative to bread.

Health Benefits

• High fiber content (about 3-4 grams per serving) supports digestive health and helps regulate blood sugar levels.
• Rich in B-vitamins such as thiamin and niacin, which aid energy metabolism and support proper nervous system function.
• Source of iron (around 6% of the daily value per serving), promoting oxygen transport in the body and reducing the risk of anemia.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat diets

Not suitable for: Gluten-free, grain-free diets

Selection and Storage

Store wholewheat wraps in an airtight bag in a cool, dry place for 3-5 days. For longer storage, freeze them, and reheat as needed to preserve freshness.

Common Questions About Wholewheat wrap Nutrition

Is a wholewheat wrap high in protein?

Wholewheat wraps generally contain about 4-7 grams of protein per 8-inch wrap, depending on the brand. While it’s not a high-protein food, it does provide a moderate amount of plant-based protein, along with fiber and complex carbohydrates.

Can I eat a wholewheat wrap on a keto diet?

Wholewheat wraps are not typically suitable for a strict keto diet as they contain around 20-30 grams of net carbs per wrap. If you are following a low-carb or keto diet, look for specialty low-carb wraps instead.

Are wholewheat wraps healthy?

Wholewheat wraps are a healthier alternative to white flour wraps because they are higher in fiber, providing about 3-5 grams per wrap. They offer essential nutrients like B vitamins, magnesium, and iron, but make sure to check the ingredient list for added sugars or processed fillers.

What is the recommended serving size for a wholewheat wrap?

For a balanced meal, one 8-inch wholewheat wrap is a typical serving size, offering around 150-200 calories. Be mindful of the fillings to avoid excess calories or saturated fats in your meal.

How do wholewheat wraps compare to white flour tortillas?

Compared to white flour tortillas, wholewheat wraps are higher in fiber and have a lower glycemic index, which can help with blood sugar control. They also contain more nutrients, including magnesium and B vitamins, making them a more nutritious choice overall.

Data Sources & Scientific References