Are Burrito Wraps Unhealthy? A Deep Dive into the Nutritional Facts

December 6, 2025 •

4 min read

With some restaurant burritos containing over 1000 calories, the question, "Are burrito wraps unhealthy?" is complex. The answer depends less on the wrap itself and more on the specific ingredients, portion size, and preparation method of the entire meal.

Quick Summary

The health of burrito wraps is determined by ingredients, size, and cooking methods, not the wrap alone. Making mindful choices, like opting for whole grain tortillas and fresh fillings, is essential for a nutritious meal.

Key Points

Not Inherently Unhealthy: A burrito's health depends entirely on its ingredients and portion size, not just the wrap itself.
Choose Whole Grains: Opt for whole wheat or corn tortillas over refined white flour versions to increase fiber and nutrients.
Fill with Lean Protein: Select lean meats like grilled chicken, fish, or plant-based proteins such as beans to boost satiety.
Load Up on Veggies: Incorporate plenty of fresh vegetables like lettuce, peppers, and onions for added vitamins, minerals, and fiber.
Control High-Fat Add-Ons: Use high-fat toppings like cheese and sour cream sparingly to reduce overall calories and saturated fat.
Be Mindful of Sodium: Watch for high sodium content in processed meats, pre-packaged tortillas, and some sauces.
Practice Portion Control: Many restaurant burritos are oversized; choosing a smaller tortilla or a burrito bowl helps manage calories.

The Tortilla: The Foundation of the Burrito

Many assume the tortilla is the primary source of unhealthy elements in a burrito wrap. While it plays a role, not all wraps are created equal. The health profile is heavily influenced by the type of flour and other ingredients used in its production.

White Flour vs. Whole Grain

Traditional large, white flour tortillas are often made with refined flour, which is stripped of essential nutrients and fiber during processing. Many commercial varieties also include unhealthy oils, preservatives, and high levels of sodium. A single large flour tortilla can contain calories equivalent to multiple slices of bread. In contrast, whole wheat tortillas offer more fiber and a greater nutrient density, making them a superior choice.

Corn Tortillas: A Healthier Choice

For those seeking the healthiest option, corn tortillas are typically the winner. As a whole grain, they are naturally higher in fiber and lower in both calories and sodium compared to many flour tortillas. They are also naturally gluten-free, a crucial point for those with gluten sensitivities or celiac disease.

The Filling: The Heart of the Matter

Far more impactful than the wrap is what's inside it. The ingredients you choose for your filling can transform a burrito from a nutrient-dense powerhouse to a calorie and fat bomb.

Healthy Protein Choices

Filling your burrito with lean protein is an excellent way to boost satiety and muscle health. Options include:

Lean grilled chicken: A classic, flavorful choice.
Beans: Black beans and pinto beans are high in fiber and plant-based protein.
Fish: Grilled shrimp or fish provides lean protein and omega-3 fatty acids.
Tofu: A great plant-based option, especially when cooked with a mix of spices.

The Power of Vegetables and Beans

Loading up your burrito with vegetables adds vitamins, minerals, and fiber without adding significant calories. A high-fiber filling aids in digestion and helps regulate blood sugar.

Fillings to include: Peppers, onions, corn, lettuce, and tomatoes.
Healthy fat options: A small amount of avocado or guacamole provides healthy monounsaturated fats.

High-Fat Add-Ons to Moderate

Certain additions, while delicious, can quickly increase the calorie, saturated fat, and sodium content. Use these in moderation:

Excessive cheese
Sour cream
High-fat, processed meats like chorizo
Fried fillings or deep-fried tortillas (e.g., chimichangas)

Making Smarter Burrito Choices

Controlling portion sizes and making conscious ingredient swaps are the most effective strategies for a healthier burrito.

Portion Control is Key

Many restaurant and frozen burritos are oversized, leading to excessive calorie intake. Consider the following:

Opt for a smaller tortilla.
Ask for a burrito bowl instead of a wrapped burrito to easily manage portion sizes.
Make burritos at home, where you can control both size and ingredients.

Building a Balanced Burrito

To construct a healthy burrito, follow these steps:

Choose a whole grain wrap: Select a whole wheat or corn tortilla for more fiber.
Add lean protein: Include grilled chicken, beans, or fish for a filling meal.
Load up the veggies: Fill with a variety of fresh vegetables like lettuce, bell peppers, and onions.
Use healthy fats in moderation: A little avocado or guacamole can go a long way.
Control sodium: Be mindful of sodium content in pre-packaged salsas, tortillas, and meats.

Comparison Table: Healthy vs. Unhealthy Burrito Components


Component	Unhealthy Choice	Healthy Alternative
Wrap	Large white flour tortilla (refined carbs, high sodium, processed oils)	Whole wheat or corn tortilla (more fiber, whole grains)
Protein	High-fat, processed meats (e.g., chorizo, fatty beef cuts)	Lean grilled chicken, beans, fish, tofu
Toppings	Excessive sour cream, shredded cheese, high-sodium sauces	Salsa, a small amount of Greek yogurt, avocado
Fillings	White rice, excessive cheese, fried fillings	Brown rice, black beans, fresh peppers, corn

The Final Verdict: Are Burrito Wraps Unhealthy?

The healthiness of a burrito wrap is not an absolute. It is a spectrum, and the final result depends entirely on the choices made during preparation. While a jumbo-sized, white flour tortilla filled with high-fat meat, cheese, and sour cream can be a calorie-dense and nutritionally poor choice, a wrap made with a whole wheat tortilla, lean protein, beans, and fresh vegetables can be a nutritious, well-balanced meal. The key is to be mindful of ingredients, control portions, and prioritize whole foods to create a delicious and healthy burrito that suits your dietary needs. For more information on heart health, consider visiting the American Heart Association.

Conclusion

Instead of viewing all burrito wraps as inherently unhealthy, it is more accurate to understand them as a customizable vehicle for a variety of ingredients. By making informed decisions—from the type of tortilla to the leanest fillings and freshest toppings—you can easily transform a potentially unhealthy meal into a wholesome, satisfying, and delicious part of a balanced diet. Ultimately, the power to make it healthy is in your hands.

Frequently Asked Questions

Not necessarily. Wraps and bread can have similar calories and carbs per serving, and wraps can sometimes contain more sodium. The total nutrition depends on the type (whole grain vs. refined) and serving size.

Corn tortillas are generally considered the healthiest, offering more fiber and fewer calories and sodium than most flour tortillas. Whole wheat flour tortillas are a good second choice.

To reduce calories, use a smaller whole grain tortilla or a bowl, choose lean protein like grilled chicken or beans, load up on vegetables, and limit or remove high-fat toppings like cheese and sour cream.

A burrito can be an excellent source of protein, especially when filled with lean chicken, lean beef, beans, or fish. Choosing these ingredients over high-fat, processed meats is key.

While they might contain some vegetable powder, these wraps often provide little nutritional benefit beyond a regular flour tortilla and still contain refined flour and gluten. A whole grain or corn tortilla is a better option.

The sodium content varies greatly, but pre-packaged flour tortillas can be high in sodium, with some containing a significant percentage of the daily recommended intake in a single wrap. Adding processed meats and sauces can increase this further.

Yes, a vegetarian burrito can be unhealthy if it's large, uses a refined flour tortilla, and is overloaded with high-fat ingredients like excessive cheese, sour cream, and fried fillings, even without meat.