How many calories are in a wholegrain tortilla wrap?

November 25, 2025 •

4 min read

According to the USDA, consuming whole grains can help reduce the risk of heart disease, obesity, and type 2 diabetes. When considering a healthy diet, it's crucial to understand how many calories are in a wholegrain tortilla wrap, as this can vary significantly based on brand and size.

Quick Summary

A wholegrain tortilla wrap's calorie count varies by size and brand, typically offering between 120 and 180 calories. The fiber content is higher than refined flour tortillas, which aids digestion and promotes satiety. Nutritional values depend on processing and ingredients.

Key Points

Calorie Range: Expect 120-180 calories for a typical medium-sized wholegrain tortilla, but always check the specific product label.
Size Matters: Larger, burrito-sized wholegrain tortillas can have a significantly higher calorie count, sometimes exceeding 350 calories.
Nutrient-Dense: Wholegrain options provide more dietary fiber, vitamins, and minerals compared to refined white flour tortillas.
Healthier Option: Due to higher fiber, wholegrain tortillas offer increased satiety, which can assist with weight management.
Read Labels: Scrutinize the ingredients list to avoid added sugars, unhealthy oils, and excessive sodium, which can diminish health benefits.
Corn vs. Wholegrain: Corn tortillas are typically the lowest-calorie option but wholegrain provides a different nutrient profile and texture.
Portion Control: Choosing smaller tortillas is a simple way to manage overall calorie intake effectively.

Wholegrain tortillas have become a staple for many health-conscious individuals, offering a more nutritious alternative to their refined white flour counterparts. However, the caloric content can be surprisingly variable. Understanding the factors that influence these numbers helps in making informed dietary choices.

The Calorie Breakdown of Wholegrain Tortillas

The calorie count for a wholegrain tortilla is not a single, universal number. It is dependent on several key factors, primarily the size and specific brand. Here is a general breakdown:

Small (6-inch) wholegrain tortilla: Typically contains between 120 and 140 calories. This is a good option for small wraps or tacos.
Medium (8-inch) wholegrain tortilla: This size can range from 120 to 180 calories, with some variations based on thickness.
Large (10-inch) wholegrain tortilla: The calories can increase to 190 calories or more, though this is less common for wholegrain varieties compared to standard flour.
Extra-large (12-inch) wholegrain tortilla: Often used for burritos, these can have a substantial calorie count, sometimes over 350 calories, depending on the manufacturer.

Nutritional Information Beyond Calories

While calories are a primary concern for many, the broader nutritional profile is where wholegrain tortillas truly shine. They offer significant advantages over traditional white flour options:

Higher Fiber Content: Wholegrain tortillas typically have more dietary fiber, which is crucial for digestive health, helps regulate blood sugar, and promotes feelings of fullness.
More Vitamins and Minerals: Made from the entire grain kernel, they retain more vitamins and minerals like iron, magnesium, and B vitamins.
Improved Satiety: The fiber and nutrient density of wholegrain tortillas mean they can help keep you feeling full and satisfied for longer, aiding in weight management.

It is important to read the ingredient list, as some commercial products may contain added sugars or unhealthy fats to improve texture and shelf life, which can impact the overall health benefits.

Wholegrain vs. White Flour vs. Corn Tortillas

To put the wholegrain tortilla's caloric and nutritional value into perspective, it helps to compare it with other popular types. The table below illustrates the key differences.


Feature	Wholegrain Tortilla	White Flour Tortilla	Corn Tortilla
Typical Calories (6-8 inch)	120-180 calories	120-210+ calories	50-70 calories
Key Ingredient	Whole wheat flour	Refined white flour	Corn flour
Fiber Content	Higher	Lower	Moderate to high
Nutrients	More vitamins & minerals	Fewer nutrients	Good source of magnesium
Gluten	Contains gluten	Contains gluten	Gluten-free
Satiety	High, due to fiber	Lower	High, due to smaller size

Selecting a Healthy Wholegrain Tortilla

When choosing a wholegrain tortilla, look for products that prioritize health and nutrition. Here are some tips:

Check the Ingredient List: Look for "100% whole wheat flour" or "stoneground whole corn" listed as the first ingredient. Be wary of products that list refined flour or multiple additives.
Prioritize Simple Ingredients: The fewer and simpler the ingredients, the better. Reputable brands often stick to basic components like whole wheat flour, water, and healthy oils.
Mind the Sodium: Some brands may include high levels of sodium for flavor. Compare nutrition labels and choose the option with the lowest sodium content.
Consider Size: Opting for smaller tortillas is an easy way to practice portion control and manage calorie intake. A smaller tortilla with the right fillings can be just as satisfying.

Culinary Uses of Wholegrain Tortillas

Wholegrain tortillas are incredibly versatile and can be used in numerous dishes to boost nutrition:

Wraps and Burritos: A classic use case for a quick and easy meal. Fill with lean protein, fresh vegetables, and a light dressing.
Quesadillas: Layer with a sprinkle of low-fat cheese, beans, and grilled chicken for a satisfying snack or lunch.
Baked Tortilla Chips: Cut into triangles, mist with a little olive oil, and bake until crisp. A healthier alternative to fried chips.
Tortilla Pizzas: Use a wholegrain tortilla as a thin-crust pizza base. Add a simple tomato sauce and your favorite healthy toppings for a quick meal.
Breakfast Burritos: Scramble eggs with spinach and wrap them in a wholegrain tortilla for a high-protein start to your day.

Conclusion

The number of calories in a wholegrain tortilla wrap is not set in stone, varying from around 120 to over 350, depending on its size and brand. While slightly higher in calories than corn tortillas, they are generally a more nutritious choice than their refined white flour counterparts due to their higher fiber, vitamin, and mineral content. By carefully reading nutritional labels and practicing portion control, you can easily incorporate wholegrain tortillas into a balanced and healthy diet.

For more detailed nutritional information and comparisons, consulting the USDA Food and Nutrition Service website is a great resource.

Frequently Asked Questions

Yes, wholegrain tortillas can be good for weight loss when used as part of a balanced diet. Their higher fiber content helps promote a feeling of fullness, which can lead to consuming fewer calories overall. Portion control is still important.

No, the calorie content varies significantly between brands, and especially by size. For example, a small 6-inch wrap will have fewer calories than a large 12-inch burrito-sized wrap.

To ensure a tortilla is a genuine wholegrain product, check the ingredients list. The first ingredient should explicitly state "100% whole wheat flour" or a similar term. Some packaging may also have the "100% Whole Grain Stamp".

While the calorie counts can be similar depending on the size and brand, wholegrain tortillas are typically more nutrient-dense. The added fiber in wholegrain makes it a healthier choice despite comparable calories.

Corn tortillas generally offer the lowest calorie option among common varieties. They tend to be smaller in size and made from corn flour instead of wheat.

No, whole wheat flour contains gluten. Individuals with celiac disease or gluten sensitivities should opt for naturally gluten-free alternatives like corn tortillas or specialized gluten-free wraps.

Yes, their neutral flavor and slightly nutty taste make them surprisingly versatile. They can be baked and topped with ingredients like cinnamon, fruit, or a drizzle of honey for a healthier dessert.