How many calories are in a 12 inch whole wheat tortilla?

October 21, 2025 •

4 min read

A 12-inch whole wheat tortilla can contain a wide range of calories, often falling between 270 and 370 calories, depending on the specific brand and recipe. This variation is due to differences in ingredients like oil content and overall weight. For those tracking their intake, knowing the precise nutritional information for a 12 inch whole wheat tortilla is crucial for staying on top of dietary goals.

Quick Summary

The calorie count for a 12-inch whole wheat tortilla varies considerably by brand, typically ranging from 270 to 370 calories per serving. Factors like specific ingredients and preparation methods account for these differences. Checking the nutrition label is the most accurate way to confirm caloric content for any given product.

Key Points

Variable Calorie Count: A 12-inch whole wheat tortilla typically contains between 270 and 370 calories, with variation depending on the brand and recipe.
Check the Label: For the most accurate calorie information, always check the nutrition facts on the product packaging, as ingredients like fat and fiber differ across brands.
Not Always Low-Calorie: Despite being whole wheat, a large 12-inch tortilla can have a substantial calorie count, similar to or even higher than some alternatives.
Healthier Alternative: Whole wheat tortillas generally contain more fiber, vitamins, and minerals than standard white flour tortillas.
Customize Your Meal: Controlling your fillings and toppings is the most effective way to manage the overall calorie and fat content of your wrap or burrito.

What Influences the Calorie Count?

Several factors contribute to the total number of calories in a 12-inch whole wheat tortilla. Understanding these can help consumers make informed decisions.

Brand Variations: Different manufacturers use their own unique recipes. Some may use more or less oil, while others might add extra ingredients for flavor or texture, all of which affect the total calorie and fat content.
Ingredient Ratios: The proportion of whole wheat flour to water and fat is a major determinant. A tortilla with a higher fat content, for example, will have more calories per gram than one with a lower fat percentage.
Processing: Some tortillas may be enriched with additional fiber or fortified with vitamins and minerals, which can also slightly alter the final calorie count.
Tortilla Weight: Not all 12-inch tortillas weigh the same. A heavier, denser tortilla will naturally have more calories than a lighter, thinner one of the same diameter.

Comparing Different 12-Inch Whole Wheat Tortillas

To illustrate the calorie range, here is a comparison table based on common market options. It's important to remember that these are examples, and checking the nutrition facts on the specific product packaging is always the best practice.


Brand	Example Calorie Count (per 12" tortilla)	Key Nutritional Points (approximate)
Bullritos	370 calories	High in protein (11g) and fat (11g).
Taco Del Mar	290 calories	Lower in fat (7g), good source of fiber (6g).
Kontos	270 calories	Moderate protein (8g), lower fat option (5g).
Mejicano (Costco)	300 calories	Balanced macros, moderate fiber (4g).
Average Whole Wheat	~300-350 calories	Standard nutritional profile, useful for general estimation.

How to Account for Tortilla Calories in Your Diet

For many, a tortilla is a foundation for a larger meal, such as a burrito or a wrap. Here are some strategies for incorporating a 12-inch whole wheat tortilla into a balanced diet:

Fill with Lean Protein: Instead of fatty meats, opt for grilled chicken breast, lean ground turkey, or black beans to keep the overall meal lower in calories.
Load Up on Vegetables: Vegetables are low in calories and high in fiber, which helps create a feeling of fullness. Fill your tortilla with lettuce, bell peppers, onions, and salsa.
Watch the Toppings: High-calorie toppings like sour cream, shredded cheese, and guacamole can quickly double or triple your meal's total calories. Use these in moderation.
Cut It Down: Consider using half a 12-inch tortilla for a smaller wrap or quesadilla, or even cutting it into wedges for healthy homemade chips.
Go Low-Carb: For those on a keto or low-carb diet, some brands offer specialty low-carb or carb-balance tortillas. For example, some Mission brand carb balance tortillas may contain only 70 calories per serving, though this varies by specific product.

The Nutritional Benefits of Whole Wheat

Whole wheat tortillas offer several advantages over their white flour counterparts:

Higher Fiber Content: The added fiber aids digestion and promotes satiety, helping to keep you full for longer.
B Vitamins and Minerals: Whole wheat flour provides more essential vitamins and minerals, including B vitamins and iron, compared to refined flour tortillas.
Nutrient Density: The entire grain is used, meaning you get more nutrients in every bite.

Making Your Own Tortillas vs. Buying Store-Bought

Making tortillas at home can give you complete control over the ingredients, but it also has its own set of trade-offs. Here is a brief comparison.

Homemade Tortillas

Ingredients: You can use whole wheat flour, water, salt, and your choice of healthy oil (like olive oil) to create a simple, nutritious tortilla. This eliminates preservatives and unnecessary additives.
Calorie Control: By controlling the amount of fat used, you can directly influence the calorie count. Skipping butter or lard and opting for a low-fat oil can make a significant difference.
Time Commitment: The process of mixing, kneading, and pressing the tortillas can be time-consuming compared to simply opening a package.

Store-Bought Tortillas

Convenience: This is their biggest advantage. They are ready to use right out of the package.
Additives: Many commercial brands contain preservatives and dough conditioners to extend shelf life and improve texture.
Ingredient Hidden Calories: Some brands, especially in restaurants like Bullritos, may use more fat or larger portion sizes, significantly increasing the calorie count.

Conclusion

In summary, the number of calories in a 12 inch whole wheat tortilla is not a fixed number, but a range that can vary from approximately 270 to 370 calories depending on the brand and formulation. While a whole wheat option is often a more nutritious choice than a refined flour tortilla due to its higher fiber content, being mindful of the specific product's nutrition label is essential for accurate calorie counting. By choosing healthier toppings and controlling portion sizes, a 12-inch whole wheat tortilla can be a wholesome part of a balanced meal.

Frequently Asked Questions

Yes, whole wheat tortillas are generally healthier because they are made with the entire grain, which provides more fiber, vitamins, and minerals than refined white flour.

A 10-inch tortilla will have fewer calories than a 12-inch one of the same brand, simply due to the smaller size and less dough used. For example, a 10-inch might be around 170 calories, while a 12-inch from a similar brand could be around 270 calories or more.

To reduce calories, you can use half of a 12-inch tortilla, opt for low-carb or lower-calorie tortilla brands, and focus on filling it with lean proteins and lots of vegetables instead of high-fat toppings.

Look for a tortilla with a short and simple ingredient list. Prioritize brands that list 'whole wheat flour' as the first ingredient and have a lower fat and sodium content.

Not necessarily. The calorie count in homemade tortillas depends entirely on the recipe and ingredients used. However, making your own gives you full control to minimize fat and additives, potentially resulting in a healthier product.

Low-carb versions, such as those from Mission Carb Balance, are much lower in calories and carbs, often replacing bulk with added fiber. They can be a good option for people watching their carbohydrate intake, though they may have a different taste and texture.

No, toasting or heating a tortilla does not change its calorie content. The cooking process affects texture and flavor but does not alter the nutritional value unless oil or butter is added during cooking.