Whole wheat wraps

Grain

Item Rating: 70/100

1 serving (71 grams) contains 200 calories, 6.0 grams of protein, 4.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (236.7g)

Calories		666.7
% Daily Value*
Total Fat		13.3 g	17%
	Saturated Fat	3.3 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1333.3 mg	57%
Total Carbohydrates		116.7 g	42%
	Dietary Fiber	13.3 g	47%
	Sugars	6.7 g
protein		20 g	40%
Vitamin D		0 mcg	0%
Calcium		200.0 mg	15%
Iron		6.7 mg	37%
Potassium		500 mg	10%

* 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: 119 cal (18.0%)

Protein: 80 cal (12.0%)

Carbs: 466 cal (70.0%)

About Whole wheat wraps

Whole wheat wraps are a versatile flatbread made from whole wheat flour, water, and optional seasonings. Originating as a part of Mediterranean and Middle Eastern cuisines, wraps have become popular worldwide as a portable, healthy way to enjoy various fillings such as vegetables, lean proteins, or spreads. Whole wheat wraps stand out nutritionally because they retain the bran, germ, and endosperm of the wheat grain, offering a higher fiber content than refined flour wraps. Typically, a medium-sized wrap contains approximately 120–150 calories, 3–4 grams of protein, 25–28 grams of carbohydrates, and 2–3 grams of fat. Additionally, they supply essential nutrients like manganese, magnesium, and B vitamins. Given their balanced macronutrient composition and nutrient density, whole wheat wraps are an excellent option for healthy meal preparation across various dietary patterns.

Health Benefits

• Rich in dietary fiber, which supports digestive health and promotes satiety.
• Contains manganese, a mineral essential for bone health and energy metabolism.
• Provides magnesium, which is crucial for regulating muscle and nerve function.
• Includes B vitamins like thiamine and niacin, which aid in energy production and brain health.
• Lower glycemic index compared to refined flour, which helps maintain blood sugar balance.

Dietary Considerations

Allergens: Contains gluten, wheat

Suitable for: Vegetarian, low-fat diets, high-fiber diets

Not suitable for: Gluten-free diets, low-carbohydrate diets

Selection and Storage

Store wraps airtight in a cool, dry place or refrigerate for extended freshness. Freeze if not consumed within a week; thaw in the refrigerator before use to preserve the texture.

Common Questions About Whole wheat wraps Nutrition

Are whole wheat wraps high in protein?

Whole wheat wraps are not particularly high in protein but do provide a moderate amount. On average, one wrap contains around 4-6 grams of protein, depending on the brand and size. This makes them a decent option for a balanced diet when paired with protein-rich fillings.

Can I eat whole wheat wraps on a keto diet?

Whole wheat wraps are generally not suitable for a keto diet due to their higher carbohydrate content. A typical wrap contains around 25-30 grams of carbohydrates, which can exceed the daily carb limit for strict keto followers. Low-carb or keto-specific wraps may be a better choice.

What are the health benefits of whole wheat wraps?

Whole wheat wraps are rich in dietary fiber, with about 3-5 grams per wrap, which supports digestive health and helps maintain steady blood sugar levels. They also provide essential nutrients like iron, magnesium, and B vitamins. However, some brands may contain added sodium, so it’s essential to check labels.

How many whole wheat wraps should I eat in one serving?

One whole wheat wrap is typically considered one serving, providing around 120-200 calories depending on size and brand. For a balanced meal, pair it with lean proteins, healthy fats, and plenty of vegetables. Eating multiple wraps at once may significantly increase calorie and carb intake.

How do whole wheat wraps compare to white flour tortillas?

Whole wheat wraps are generally considered healthier than white flour tortillas because they are higher in fiber and key nutrients like magnesium and B vitamins. White flour tortillas, by contrast, are often lower in fiber and contain higher levels of refined carbs, which may lead to quicker spikes in blood sugar.

Data Sources & Scientific References