How Many Calories Are In a 12 Inch Flour Wrap?

November 14, 2025 •

4 min read

According to USDA data, a standard, ready-to-bake 12-inch flour wrap contains approximately 356 calories. This figure is an average, and the actual calorie count can vary significantly between brands, with some diet-focused versions containing fewer calories while others may have more due to added fats or size variations.

Quick Summary

A typical 12-inch flour wrap contains 270 to over 380 calories, with variations depending on brand and specific ingredients. The wrap's nutritional value is a primary factor influencing its calorie total, but fillings dramatically increase the final count.

Key Points

Average Calories: A standard 12-inch flour wrap contains approximately 356 calories, according to USDA data.
Brand Variation: The calorie count for a 12-inch wrap can range widely from 270 to over 380, depending on the brand and recipe.
Healthier Alternatives: Low-carb or whole wheat wraps offer significantly fewer calories and more fiber, making them a better choice for health-conscious consumers.
Fillings Matter Most: The biggest impact on a wrap's total calories comes from its fillings, with lean protein and vegetables being the healthiest options.
Label Reading is Key: Always check the nutrition facts label for specific calorie, fiber, and sodium information, as it can vary greatly between products.

Understanding the Baseline: What's in a 12-Inch Flour Wrap?

When assessing how many calories are in a 12 inch flour wrap, it is essential to look at average nutritional data. USDA figures provide a solid baseline, indicating that a generic 12-inch flour tortilla contains about 356 calories. This large, burrito-sized wrap typically contains a significant amount of carbohydrates and some fat, which contribute to its overall energy content. However, this number is just the starting point; the total calorie count depends heavily on the specific product and any additions.

Factors Affecting Calorie Count

Several factors can cause the calorie count to fluctuate, even for wraps of the same size. These include:

Brand and Recipe: Different manufacturers use varied recipes. Some may use higher-fat shortening, while others might focus on leaner ingredients. For instance, a low-carb, high-fiber version can have a significantly lower calorie count than a standard wrap.
Flour Type: A whole wheat 12-inch wrap will have a different nutritional profile than one made with refined white flour. Whole wheat versions often contain more fiber but may not always be lower in calories, so it's vital to check the label.
Additives: Preservatives and texture enhancers can also alter the nutritional content. Some wraps may contain added sugars or oils to improve shelf life or taste, contributing to a higher calorie total.

12-Inch Wrap Calorie Comparison

To illustrate the potential differences, here is a comparison table of various 12-inch wrap types. These figures are based on different product data and should be used as a general guide, as exact values will vary by brand.


Wrap Type	Approx. Calories	Protein	Carbohydrates	Fiber	Fat	Sodium
Standard White Flour (USDA Average)	~356 kcal	~9.5g	~58.5g	~3.5g	~8.8g	~725mg
Whole Wheat (Brand-specific, e.g., Kontos)	270 kcal	8g	49g	5g	5g	650mg
Carb Balance (Brand-specific, e.g., Mission)	70 kcal	6g	19g (5g net)	17g	3g	Not Specified
Large Burrito (Brand-specific, e.g., Great Value)	220 kcal	5g	37g	2g	7g	Not Specified

The Real Calorie Impact: What's Inside Counts

While the base wrap provides a foundational calorie count, the true energy value of your meal comes from the fillings. A wrap filled with healthy, low-calorie ingredients can be a nutritious choice, but an overstuffed burrito can easily become a high-calorie meal.

Common Fillings and Their Calorie Impact

High-Calorie Fillings:
- Processed meats like bacon or fatty deli meats
- Full-fat cheese and sour cream
- Creamy, mayonnaise-based dressings and sauces
- Fried fillings, such as chicken tenders or tortilla strips
Low-Calorie, Healthy Fillings:
- Lean proteins, like grilled chicken breast, tuna, or beans
- Abundant fresh vegetables, such as leafy greens, bell peppers, and onions
- Avocado or hummus for healthy fats and satiety
- Salsa or Greek yogurt-based dressings

Choosing a Healthier Wrap: More Than Just Calories

Beyond the calorie count, the nutritional quality of your wrap matters. Whole wheat options offer more fiber, which aids in digestion and helps you feel fuller for longer. Low-carb, high-fiber wraps are another excellent choice for those managing their carbohydrate intake or following specific diets.

Tips for Building a Health-Conscious Wrap

Here are some practical steps to make your wraps a healthier part of your diet:

Read Labels: Always compare the nutritional information of different brands. Look for lower sodium, higher fiber, and clean ingredient lists.
Choose the Right Wrap: Opt for a whole wheat or low-carb wrap to increase fiber intake and potentially lower calories and net carbs.
Prioritize Lean Protein: Fill your wrap with grilled chicken, lean turkey, fish, or plant-based proteins like chickpeas or black beans.
Load Up on Vegetables: Add a generous amount of fresh vegetables like spinach, bell peppers, and cucumbers. They provide volume, nutrients, and fiber without a lot of calories.
Be Mindful of Sauces: High-fat sauces and dressings can add hundreds of calories. Choose lighter alternatives like salsa, a squeeze of fresh lemon or lime, or a homemade Greek yogurt dressing.
Control Portion Size: A 12-inch wrap is a large serving. Consider using a smaller tortilla or being mindful of how much you are filling it.

For some specific healthy wrap recipe ideas, you can explore resources like this article from Nourish, Move, Love, which provides several high-protein wrap suggestions.

Conclusion: The Final Tally

In conclusion, a single 12-inch flour wrap contains a notable number of calories, ranging from around 270 to over 380, with standard versions averaging near 356 calories. However, the calorie count of the base wrap is only part of the story. The total energy content of your meal is far more influenced by the choice of fillings, sauces, and preparation method. By opting for whole wheat or low-carb alternatives and focusing on lean proteins and a high volume of vegetables, you can create a delicious and satisfying wrap that is significantly lower in calories and higher in nutritional value.

Frequently Asked Questions

Not necessarily. A large wrap can contain similar or even more calories and sodium than two slices of commercially baked bread. The overall healthiness depends more on the ingredients used to make the wrap or bread, and especially on what fillings are added.

Some low-carb 12-inch wraps, such as certain 'Carb Balance' versions, can contain as few as 70 calories per tortilla, thanks to a higher fiber content that reduces net carbs.

Healthy, low-calorie fillings include lean proteins like grilled chicken, chickpeas, or tuna, along with plenty of fresh vegetables such as lettuce, tomatoes, and bell peppers. Using salsa or a Greek yogurt-based sauce can also keep calories in check.

Not always. While whole wheat wraps offer more fiber and nutrients than white flour versions, they may have a similar or only slightly lower calorie count. Always check the nutrition label, as some whole wheat wraps are marketed as healthier but are still high in calories.

The brand has a major impact. For example, a standard Great Value 12-inch burrito tortilla has about 220 calories, while a Mission Foods large tortilla is around 210 calories. Meanwhile, a low-carb version from Mission can be as low as 70 calories.

The terms are often used interchangeably, with a 12-inch wrap or tortilla typically referring to the larger 'burrito-sized' option. However, there can be slight variations in thickness, ingredients, and nutritional profiles depending on the brand and intended use.

To reduce calories, you can switch to a whole wheat or low-carb wrap, fill it with lean protein and fresh vegetables instead of high-fat items, and choose low-calorie sauces like salsa or hummus instead of creamy dressings.