How many calories are in one single wrap?

October 25, 2025 •

3 min read

Wraps have become a staple for quick, on-the-go meals, but many people are curious about their nutritional impact, specifically how many calories are in one single wrap. A standard, medium-sized flour tortilla wrap (around 45-60g) typically contains between 130 and 170 calories, though this can vary dramatically. The final calorie count hinges on the specific type of tortilla, its size, and the fillings you choose.

Quick Summary

The calorie content of a single wrap varies depending on the type of tortilla, its size, and the fillings. Standard flour tortillas typically range from 130-170 calories, with corn and low-carb options offering alternatives. Different fillings, from lean protein to fatty sauces, significantly impact the final calorie count.

Key Points

Variable Calories: A single wrap's calorie count depends on the tortilla, size, and fillings, ranging from under 100 to over 400 calories.
Tortilla Choices Matter: Smaller corn tortillas have fewer calories (~60 kcal) than large flour tortillas (~200-300 kcal), while whole wheat adds fiber.
Fillings Dictate Final Count: Lean protein and fresh vegetables keep calories low, whereas fried meats, high-fat sauces, and cheese significantly increase the total.
Sauce Swaps for Savings: Using hummus or Greek yogurt-based sauces instead of creamy dressings is a simple way to reduce calories.
Mindful Portions are Key: Being conscious of the portions of rich ingredients like cheese and avocado helps maintain a lower calorie count.
Build a Balanced Wrap: Maximize vegetables and lean protein for a filling, nutritious, and lower-calorie meal.
Read Nutrition Labels: When buying pre-made wraps or tortillas, always check the nutrition label for accurate calorie information.

Understanding the Calories in a Plain Wrap

The most basic component of any wrap is the tortilla. The type of tortilla used is the primary factor influencing its base calorie count. While a medium-sized white flour tortilla generally falls in the 130-170 calorie range, the nutritional profile can differ significantly across varieties. For instance, a small corn tortilla can have as few as 50-60 calories, making it a lighter option. Whole wheat tortillas tend to offer similar calories to their white flour counterparts but provide more fiber, which aids in digestion and satiety. Low-carb and specialty wraps, often made from alternative flours or vegetables, are also available, with calorie counts that can range from 70 to 100 calories or more depending on the brand.

Comparison Table: Tortilla Types


Tortilla Type	Typical Size	Estimated Calories	Notable Nutritional Benefits
Small Corn Tortilla	~40g	~60 kcal	Lower in calories and sodium; gluten-free
Medium White Flour	~60g	~130-170 kcal	Versatile and pliable; a common standard
Large Flour Tortilla	~70-100g	~200-300 kcal	Ideal for larger, burrito-style wraps but higher in calories
Whole Wheat Tortilla	~60g	~140-180 kcal	Higher fiber content for better digestive health
Low-Carb Tortilla	Varies	~70-100 kcal	Lower net carbs, good for specific diet plans

The Impact of Fillings and Condiments

While the wrap itself contributes to the total calorie count, the fillings and sauces are often the most significant source of calories. A wrap can quickly go from a healthy, low-calorie meal to a high-calorie one depending on your choices.

High-Calorie Fillings:

Fatty Proteins: Fried chicken, breaded meats, or fatty cuts of beef can dramatically increase the calorie count. For example, a single Ranch Snack Wrap from McDonald's can contain 390 calories, mostly from the chicken and sauce.
Rich Sauces and Dressings: Mayonnaise, creamy ranch, and high-fat cheese sauces add substantial calories without adding much nutritional value.
Cheese: While delicious, excessive cheese can contribute a lot of extra fat and calories.
Excess Oil: If your ingredients are sautéed in a lot of oil, the calorie count will be higher.

Lower-Calorie Fillings:

Lean Protein: Grilled chicken breast, turkey, or chickpeas offer a high-protein, low-calorie option.
Vegetables: Fresh vegetables like spinach, cucumber, and bell peppers are low in calories and high in fiber and nutrients.
Hummus: A small amount of hummus can add creaminess and protein with fewer calories than a mayonnaise-based dressing.
Guacamole or Avocado: While higher in calories than other vegetables, avocado provides healthy fats. Use in moderation.

Making a Healthy Wrap: Practical Tips

Building a healthy wrap is a matter of mindful portion control and smart ingredient choices. Here are some actionable steps:

Choose the Right Base: Opt for a small or medium whole wheat or corn tortilla over a large white flour one to start with a lower calorie foundation.
Prioritize Lean Protein: Fill your wrap with grilled chicken, turkey, or plant-based proteins like black beans or chickpeas instead of fried meats.
Load Up on Veggies: Maximize your vegetable-to-meat ratio. The more fresh vegetables you add, the more nutrients and fiber you get for fewer calories.
Substitute Sauces: Swap out high-fat dressings like ranch for lighter alternatives such as hummus, Greek yogurt ranch, or a light vinaigrette.
Watch the Extras: Be mindful of add-ons like cheese, bacon, and crispy onions. A little goes a long way, or consider skipping them altogether.
Make it a Complete Meal: Pair your wrap with a side salad or some fruit to make a more balanced and filling meal without adding excessive calories.

Conclusion

In summary, there is no single answer to "how many calories are in one single wrap," as the number can range from under 100 to over 400 depending on the ingredients used. The calorie count starts with the tortilla itself, which can be anywhere from 50 to over 200 calories based on its type and size. The majority of the calories, however, come from the fillings and condiments chosen. By opting for a smaller, fiber-rich tortilla and filling it with lean proteins, plenty of vegetables, and light sauces, you can easily create a healthy, low-calorie meal that is both satisfying and nutritious. Being mindful of these choices allows you to enjoy a delicious wrap without compromising your health and fitness goals.

For further reading:

For more information on comparing different types of tortillas, you can refer to an article from WebMD discussing the nutritional differences between corn and flour tortillas.

WebMD Article on Tortilla Nutrition

Frequently Asked Questions

Not necessarily. While a wrap might appear lighter, it can end up having more calories than a sandwich, especially if it uses a large tortilla and high-calorie fillings. The healthiness depends entirely on the specific ingredients used for both.

A small corn tortilla is often the lowest-calorie option, with some containing as few as 50-60 calories. Low-carb and vegetable-based wraps are also excellent low-calorie choices.

To make a wrap suitable for weight loss, use a small, fiber-rich tortilla (like a whole wheat or corn one), fill it with lean protein (such as grilled chicken), and pile on low-calorie vegetables. Use light condiments like hummus or Greek yogurt-based dressings sparingly.

Flavored wraps, such as spinach or tomato, often contain similar calorie counts to plain white flour tortillas and are not necessarily lower in calories. Their primary difference is often just the flavor or color from the added ingredients, not a significant change in nutritional value.

Corn tortillas generally have fewer calories, less sodium, and more fiber than flour tortillas. For example, a small corn tortilla can be around 60 calories, while a medium flour tortilla can be 130-170 calories.

Yes, deep-frying a tortilla significantly increases its calorie count due to the added fat. An otherwise low-calorie corn tortilla can become a high-calorie item after deep-frying.

Adding cheese can substantially increase calories depending on the type and amount. A slice or a small sprinkle of cheese might add 50-80 calories, while a generous portion can add over 150 calories and significant fat.