How many calories does a tuna wrap have?

January 13, 2026 •

4 min read

A simple tuna wrap can range from a lean 290 calories to a hefty 820 or more, depending on the ingredients and preparation method. The wide variation in how many calories does a tuna wrap have means a closer look is needed to make informed dietary choices.

Quick Summary

The total calories in a tuna wrap fluctuate based on tortilla choice, condiments, tuna type, and added vegetables. Homemade versions allow for precise control over nutritional content, often being much lighter than fast-food equivalents.

Key Points

Variable Calories: A tuna wrap's calorie count can range from under 300 to over 800, depending heavily on its ingredients.
Condiments Are Key: Swapping high-calorie mayonnaise for Greek yogurt or hummus can drastically reduce fat and calories.
Tuna Choice Matters: Using tuna packed in water instead of oil is a simple way to cut down on fat and calories.
Tortilla Size: The wrap itself is a major calorie factor, with large restaurant-style wraps containing significantly more calories than smaller, whole-grain versions.
Homemade vs. Restaurant: Fast-food tuna wraps are often calorie-dense, whereas homemade versions offer control for a much healthier meal.
Mix-ins Add Up: Calorie-dense additions like cheese and avocado increase the total count, while extra vegetables add volume with minimal calories.
Low-Carb Option: Use large lettuce leaves instead of a tortilla for an extremely low-calorie, carb-free alternative.

The question, "How many calories does a tuna wrap have?" is not a simple one-size-fits-all answer. The calorie count can vary dramatically based on everything from the type of tortilla used to the amount of mayonnaise added. A light, homemade version can be a healthy, protein-packed meal, while a store-bought or fast-food wrap can be a surprising calorie bomb. Understanding the components is key to accurately assessing your meal's nutritional impact.

Core Ingredients and Their Impact

The Tuna: Oil vs. Water

The foundation of any tuna wrap is the tuna itself, and the way it's packed makes a significant difference. Tuna packed in water is leaner and lower in calories than tuna packed in oil. For instance, a single cup of tuna salad made with tuna in oil contains more calories than a cup made with tuna in water, largely due to the added fat.

Tuna packed in water: Best for a low-calorie wrap. Rinsing it before use can further reduce sodium content.
Tuna packed in oil: Adds more calories and fat. While it can be more flavorful, it's not the ideal choice for a calorie-conscious meal.

The Tortilla: Size and Composition

Your choice of wrap is a major determinant of the total calorie count. A small, whole-wheat tortilla will contain fewer calories and more fiber than a large, white flour tortilla. Some restaurant-sized wraps can contain over 300 calories just for the wrap itself.

Whole wheat tortillas: Offer more fiber and nutrients and often come in lower-calorie versions.
Spinach or flavored wraps: The calorie count varies by brand but is often comparable to whole wheat.
Lettuce wraps: For a very low-calorie, carb-free option, use large lettuce leaves instead of a tortilla.

Condiments and Dressings: The Hidden Calories

This is where the calorie count can skyrocket. A classic tuna salad often uses mayonnaise, a very calorie-dense ingredient. Substituting or reducing the amount of mayo can save hundreds of calories.

Mayonnaise: One tablespoon can contain around 90-100 calories. Using multiple tablespoons adds up quickly.
Greek Yogurt: A popular, protein-rich substitute for mayo that provides a similar creamy texture with a fraction of the calories.
Hummus: Another excellent alternative that adds flavor, fiber, and healthy fats while being lower in calories than traditional mayo.
Mustard: A very low-calorie option for adding a tangy kick.

Comparing a Classic vs. a Calorie-Conscious Tuna Wrap

To illustrate the impact of ingredient choices, let's compare a standard, high-calorie wrap with a lighter, healthier version.


Ingredient	Classic High-Calorie Wrap	Calorie-Conscious Wrap	Calorie Difference
Tortilla	1 large white flour (250-300 kcal)	1 medium whole wheat (100-150 kcal)	~100-200 kcal
Tuna	1 can in oil, undrained (280-330 kcal)	1 can in water, drained (100-130 kcal)	~150-200 kcal
Dressing	3 tbsp mayonnaise (270-300 kcal)	3 tbsp non-fat Greek yogurt (45-60 kcal)	~210-255 kcal
Cheese	1 slice cheddar cheese (113 kcal)	0	~113 kcal
Veggies	1/4 cup celery (5 kcal)	1 cup mixed greens, cucumber, bell pepper (25 kcal)	-20 kcal
Total Calories	~918-1050 kcal	~270-365 kcal	Significant

The Role of Mix-ins and Fillings

Beyond the base ingredients, the extra fillings you add can further alter the final calorie count. While vegetables are generally low in calories and encouraged, other additions can add up.

Vegetables: Adding extra vegetables like bell peppers, cucumbers, spinach, and shredded carrots increases volume, fiber, and nutrients without adding many calories.
Avocado: While a source of healthy fats, avocado is also calorie-dense. A quarter of an avocado can add around 80 calories.
Cheese: Full-fat cheese slices or shreds can significantly increase the fat and calorie content. Consider skipping it or using a low-fat variety sparingly.
Nuts and Seeds: Adding a small amount of walnuts or sunflower seeds can boost nutrients but also adds extra calories.

Restaurant vs. Homemade: A Big Difference

Fast-food restaurants are notorious for serving up high-calorie wraps. A Subway tuna wrap, for example, is reported to have over 800 calories. This is often due to the generous amount of tuna salad (often made with a high-fat dressing), large tortilla size, and other rich toppings. By contrast, a homemade version gives you complete control over every ingredient, allowing you to craft a wrap that aligns perfectly with your dietary needs.

Conclusion: You Control the Calories

Ultimately, the number of calories in a tuna wrap is not fixed. It's a direct result of the choices you make during preparation. By being mindful of your ingredients—opting for tuna in water, a smaller whole wheat tortilla, and healthier condiments like Greek yogurt or hummus—you can easily create a low-calorie, nutrient-dense meal. Homemade wraps are almost always the healthier and lighter option, putting you in the driver's seat of your nutritional goals.

For a more detailed comparison of protein sources, you can explore the Chicken of the Sea on Tuna vs Chicken.

Frequently Asked Questions

Mayonnaise is a very high-calorie, high-fat condiment. Swapping it for non-fat Greek yogurt provides a creamy texture with a significant reduction in calories and fat, while also boosting protein.

Not necessarily. A large, calorie-dense tortilla can contain more calories and carbohydrates than two slices of bread. The overall healthiness depends on the fillings and condiments used in both the wrap and the sandwich.

To reduce calories, use tuna packed in water, choose a medium-sized whole wheat or low-carb tortilla, and swap mayonnaise for non-fat Greek yogurt or hummus. Add plenty of fresh vegetables for volume and nutrients.

Tuna packed in oil contains significantly more calories and fat than tuna packed in water. Opting for tuna in water is a simple and effective way to make your wrap lower in calories.

Fast-food tuna wraps are often high in calories due to large portions, calorie-dense sauces, and fillings. A Subway tuna wrap can have over 800 calories.

Excellent low-calorie alternatives to mayonnaise for your tuna wrap include Greek yogurt, hummus, mustard, or a light vinaigrette. These add moisture and flavor without the added fat.

Adding extra vegetables like lettuce, cucumber, and bell peppers adds minimal calories while increasing fiber and volume. Avocado, while healthy, is calorie-dense, so it should be used in moderation.