How many calories are in a protein tortilla?

November 12, 2025 •

3 min read

The calorie count for a single protein tortilla can vary dramatically, ranging from as low as 15 to over 140 calories per wrap, depending on the brand and size. Understanding the specific nutrition label is crucial, as the protein content, fiber, and overall calories can differ significantly between products.

Quick Summary

A protein tortilla's calorie count varies widely by brand and size, with popular options ranging from approximately 15 to over 140 calories. These nutrient-dense wraps offer a significant protein boost and higher fiber content compared to traditional tortillas, making them a popular choice for weight management and macro-focused diets.

Key Points

Significant Calorie Variation: Protein tortilla calories vary widely by brand and size, from as low as 15 to over 140 calories per wrap.
Brand Dependent Macros: Different brands offer different macronutrient profiles, balancing protein, carbs, and fat according to their specific recipe goals.
Net Carbs and Fiber: Products designed for low-carb or keto diets, like Mr. Tortilla, focus on minimal net carbs and calories. Others prioritize high fiber content, such as Mission's Plant-Powered wrap.
Essential to Read Labels: Reading the nutrition label is crucial to understand the total calorie count, serving size, and macro breakdown for any protein tortilla.
Compare Brands for Your Goal: Choose a brand that aligns with your dietary needs. Someone on keto might prefer Mr. Tortilla, while someone focused on fiber might opt for Mission.
Not all 'Protein' is the Same: The source and amount of protein, along with other ingredients, contribute to the wide range of nutritional values seen across different protein tortillas.

The Surprising Range of Calories in Protein Tortillas

Protein tortillas have become a staple for many health-conscious consumers looking for a lower-carb, higher-protein alternative to traditional wraps. However, simply buying a 'protein' tortilla isn't enough to guarantee a low-calorie option. The calorie count is highly dependent on the brand, size, and formulation, with some containing ten times more calories than others. This makes reading the nutrition label essential for anyone tracking their intake.

Why Calorie Counts Vary So Much

The significant range in calorie content comes down to a few key factors. The specific protein source, whether from wheat gluten, pea protein, or other sources, can affect the final caloric density. The inclusion of other ingredients, like added fiber, different types of flour, and fats (such as avocado oil), also plays a large role. For instance, some low-carb protein tortillas are designed to be extremely low in net carbs and calories, while others are simply higher in protein than their standard counterparts and may have a more moderate calorie count.

Understanding Macronutrient Ratios

Beyond just calories, the macronutrient profile (protein, carbohydrates, and fat) is what makes a protein tortilla different. Manufacturers use different recipes to achieve various goals, whether that's boosting protein, lowering net carbs, or increasing fiber. For example, a tortilla with 15 grams of fiber per serving will have a much lower net carb count than one with only 6 grams, which directly impacts the overall caloric value. Always consider the balance of macros to ensure the product aligns with your specific dietary needs, such as a keto or high-fiber diet.

Popular Protein Tortilla Brand Comparison

To illustrate the variability, here is a comparison of some popular protein tortilla brands and their approximate calorie and macro information based on search results. Please note that nutritional information can change, so always check the product packaging for the most current data.


Brand	Approx. Calories (per tortilla)	Protein (g)	Net Carbs (g)	Fiber (g)
Mr. Tortilla (Small)	15	1	1	2
Mission (Plant-Powered)	70	7	3	14
L'oven Fresh (Aldi)	120	12	5	7
President's Choice	140	13	11	6
Tesco (High Protein)	183	10	27	1.4

Choosing the Right Protein Tortilla for Your Needs

Making an informed decision about your protein tortilla purchase depends on your health and dietary goals. Are you on a keto diet? The Mr. Tortilla option offers an extremely low-calorie and low-net-carb choice. Are you looking for a wrap that is high in fiber to aid digestion? The Mission Plant-Powered wrap is a great option with 14g of fiber. If you simply want a protein boost with moderate calories, a brand like L'oven Fresh may be a good fit.

Tips for choosing:

Read the nutrition label: Look beyond the 'protein' claim to see the full macro breakdown.
Check the serving size: Make sure you're comparing similar-sized tortillas, as larger ones will naturally have more calories.
Consider ingredients: Look for the type of flour and protein source used, especially if you have allergies or specific dietary preferences (e.g., vegan).

The Takeaway on Protein Tortillas

Protein tortillas are a convenient and flexible food option, especially for those looking to increase their protein intake and manage calories. However, their nutritional content is not uniform across brands. By comparing labels and considering your personal dietary goals, you can find the perfect protein tortilla to fit into your diet. This comparison shows that a simple label can hide a huge range of nutritional differences, highlighting the importance of doing a little research before you buy.

Conclusion

Ultimately, the number of calories in a protein tortilla varies widely by brand and size, typically ranging from 15 to over 140 calories. Brands like Mr. Tortilla offer very low-calorie, low-carb options, while others like Mission provide a significant fiber boost. For informed eating, always check the specific nutrition label to ensure the product aligns with your health and fitness goals. By being a savvy shopper, you can enjoy the benefits of a higher-protein, often lower-carb wrap without any surprises.

For more detailed nutritional information and healthy recipe ideas, check out the resources at Eat This Much.

Frequently Asked Questions

Not necessarily. While some brands like Mr. Tortilla offer very low-calorie options (15 calories), others have a calorie count similar to or higher than a standard flour tortilla, such as President's Choice with 140 calories.

Based on available data, Mr. Tortilla's Low Carb Keto Soft Taco Shells are among the lowest, containing only 15 calories per serving.

The calorie count is influenced by the tortilla's size, the type of flour and protein used (e.g., wheat gluten, pea protein), added fats (like avocado oil), and the amount of added fiber.

No. The protein content varies significantly by brand. For instance, a small Mr. Tortilla wrap has 1g of protein, whereas President's Choice offers 13g per tortilla.

Some protein tortillas are designed for a keto diet, but not all. Brands like Mr. Tortilla with 1 net carb are keto-friendly, but products with higher net carb counts might not fit your macros.

Protein tortillas are generally marketed as having fewer net carbs or more protein. However, their overall calorie count can vary, and some can have more calories than a standard flour tortilla. For example, a standard flour tortilla might contain around 146 calories, while a President's Choice protein tortilla has 140 calories.

Yes, but you must select a brand that aligns with your calorie goals. Opting for a low-calorie, low-net-carb option and tracking your overall intake is key to using them effectively for weight loss.

Many protein tortillas are also high in fiber, which helps lower the net carb count. For example, the Mission Plant-Powered Protein Tortilla has 14g of fiber per serving.