Are burritos or sandwiches healthier? Unpacking the nutritional truth

November 11, 2025 •

4 min read

According to nutrition experts, both a burrito and a sandwich can be a healthy option, depending almost entirely on the ingredients and portion size. The key to determining if a burrito or a sandwich is healthier lies not in the wrap versus the bread, but in the fillings and condiments chosen. A large, restaurant-sized burrito packed with processed cheese and sour cream can be far more calorie-dense than a modest veggie-loaded sandwich, and vice versa.

Quick Summary

The healthiness of a burrito or sandwich is primarily determined by its contents and size, not the base itself. Making mindful choices about fillings, including lean proteins and fresh vegetables, and controlling portion sizes are essential for creating a nutritious meal, whether wrapped in a tortilla or served between slices of bread.

Key Points

Ingredients over format: The health of a burrito or sandwich is determined more by its fillings and toppings than whether it's wrapped or on bread.
Mindful base choice: Large flour tortillas can have more calories than two slices of bread; opting for whole-grain bread or smaller corn tortillas is often a healthier choice.
Beware of processed fillings: Sandwiches often feature high-sodium deli meats, while burritos can be loaded with excessive cheese and sour cream. Opt for lean protein and fresh vegetables instead.
Practice portion control: Fast-casual restaurant burritos can contain over 1,000 calories due to size. Pay attention to serving sizes or make smaller versions at home.
Go for fresh and colorful: Maximize the nutritional value by filling your meal with a variety of fresh vegetables, beans, and lean proteins, and using lighter, fresher condiments like salsa or hummus.

Both burritos and sandwiches are mealtime staples known for their convenience and customizability. However, the common debate over which is the healthier option often oversimplifies the issue. The reality is that the nutritional profile of either meal is entirely dependent on the specific ingredients and portion sizes involved. A fast-food behemoth of a sandwich with greasy toppings can easily be less healthy than a thoughtfully prepared, veggie-packed burrito. To make truly healthy decisions, you must look beyond the food's format and focus on its contents.

The Base: Bread vs. Tortilla

The most fundamental difference between a burrito and a sandwich lies in the base: sliced bread versus a tortilla. The nutritional value of each can vary significantly based on its type and size. For instance, a 10-inch flour tortilla used for a large burrito can contain around 200-220 calories, whereas two slices of sandwich bread can range from 70 to 280 calories depending on the type.

White Bread and Flour Tortillas: These are often made from refined grains and offer little fiber. Many flour tortillas also contain added fats to make them pliable.
Whole-Wheat Bread and Tortillas: Opting for whole-grain versions increases the fiber content, which promotes a feeling of fullness and supports digestive health.
Corn Tortillas: A great low-calorie alternative, small corn tortillas typically have fewer calories and can offer more fiber than white bread.

The Importance of Ingredient Quality

High-quality, unprocessed ingredients are key to a healthier meal. Sandwiches are often loaded with processed deli meats and cheese, which can be high in sodium and saturated fat. Burritos, on the other hand, often start with fresher ingredients like beans, rice, and vegetables, but can be sabotaged by high-fat additions.

Mindful Toppings and Condiments

Toppings and spreads are where many meals go astray. Full-fat mayo and creamy, high-sodium sauces can add hundreds of extra calories without providing much nutritional benefit. Healthier alternatives are readily available for both burritos and sandwiches. For sandwiches, consider mustard, hummus, or a small amount of avocado for flavor and healthy fats. For burritos, prioritize fresh salsa, pico de gallo, or a dollop of mashed avocado or guacamole over sour cream and excess cheese.

Portion Control: The Unseen Factor

One of the most significant differences between typical restaurant-sized burritos and sandwiches is portion size. Many fast-casual restaurants serve burritos that are far larger than a standard meal, containing well over 1,000 calories. A typical six-inch sub, in contrast, may be a more reasonably sized portion. The convenience of a rolled-up burrito can also lead to overconsumption, as it's easy to eat without realizing the volume of food.

Customizing Your Healthier Option

Whether you choose a burrito or a sandwich, making smart customizations can drastically improve its nutritional profile.

For a Healthier Burrito:

Choose the right shell: Opt for a smaller, whole-wheat, or corn tortilla instead of a large flour version. For a significantly lighter meal, skip the tortilla entirely and make a burrito bowl.
Load up on veggies: Ask for extra peppers, onions, lettuce, and other vegetables. This adds fiber and vitamins without a calorie penalty.
Select lean protein: Choose grilled chicken, lean ground beef, or beans over fattier options.
Go easy on high-calorie items: Limit or omit cheese, sour cream, and excessive rice. Prioritize salsa or guacamole instead.

For a Healthier Sandwich:

Select whole-grain bread: Look for bread made from 100% whole wheat or containing visible grains and seeds.
Focus on lean, fresh protein: Choose grilled chicken breast, tuna, or hard-boiled eggs over processed deli meats. Cook your own meats to control sodium levels.
Use lighter spreads: Replace mayo with mustard, hummus, or mashed avocado.
Pile on the produce: Add plenty of lettuce, tomatoes, cucumbers, bell peppers, or even sprouts to bulk up the sandwich with low-calorie, nutrient-rich ingredients.

Nutritional Comparison Table: Burrito vs. Sandwich


Nutritional Aspect	Standard Burrito (Fast Food)	Healthy Burrito (Customized)	Standard Sandwich (Fast Food)	Healthy Sandwich (Customized)
Calories	900-1200+	400-600	500-700+	300-500
Saturated Fat	High (from cheese, sour cream)	Low-Medium (lean protein, limited cheese)	High (from deli meats, cheese)	Low (lean protein, light spread)
Sodium	Very High (from sauces, meat)	Medium (lean protein, fresh ingredients)	Very High (from deli meats, sauces)	Low-Medium (fresh ingredients, mustard)
Fiber	Medium-High (if beans/rice are included)	High (from whole grains, beans, veggies)	Low-Medium (if white bread used)	High (from whole grain bread, veggies)

Conclusion: The Final Verdict

When it comes to which is healthier, it's a draw, with the winner determined by the eater's choices. Both burritos and sandwiches have the potential to be a nutrient-dense, satisfying meal or a high-calorie, high-sodium regret. The key takeaway for any diet-conscious individual is to prioritize fresh, whole-food ingredients, practice portion control, and be mindful of high-fat, high-sodium additions like processed meats, excessive cheese, and creamy sauces. Making intelligent choices, like choosing whole-grain bases and loading up on vegetables, will consistently lead to a healthier meal, regardless of whether it's wrapped or layered. As a registered dietitian put it, the healthiness "really depends on what the wrap or sandwich is made with, how big it is and what's inside!".

For more information on making healthier sandwich options, you can consult resources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

A restaurant burrito is often higher in calories due to its large portion size, which includes a sizable flour tortilla and generous amounts of rice, beans, cheese, and sour cream. However, the caloric content is completely dependent on the ingredients chosen for either meal.

Yes, a burrito bowl is often a healthier option because it removes the high-calorie flour tortilla. This allows you to fill your meal with more nutrient-dense ingredients like vegetables, beans, and brown rice without the extra calories and carbohydrates from the wrap.

Not necessarily. While small corn tortillas can be lower in calories than some bread slices, a large flour tortilla can contain more calories and carbs than two slices of bread. The nutritional value depends on whether they are whole grain and the portion size.

You can make a sandwich healthier by using 100% whole-grain bread, opting for lean proteins like grilled chicken or fish, and loading it with vegetables. Replacing high-fat condiments like mayonnaise with hummus, mustard, or mashed avocado also helps.

Lean, unprocessed proteins are the best choice. For a burrito, opt for grilled chicken, lean ground beef, or black beans. For a sandwich, use grilled chicken breast, tuna packed in water, or eggs instead of high-sodium processed deli meats.

To reduce sodium, avoid processed deli meats, limit high-sodium cheeses, and replace salty condiments. Cook your own lean protein and season with fresh herbs and spices instead of relying on pre-packaged sauces.

Yes, using fresh vegetables like lettuce, tomatoes, and cucumbers adds important nutrients and fiber while keeping the calorie count low. This is a much healthier option than relying solely on processed meats and cheese.