How many calories are in one whole grain wrap?

November 6, 2025 •

4 min read

According to nutrition data, the calorie count for a single whole grain wrap can range widely, with some smaller options starting at just 60-70 calories, while larger ones can exceed 170 calories. The exact number of calories in one whole grain wrap depends primarily on its size and the brand-specific recipe, which includes the type of whole grains and additional ingredients used.

Quick Summary

The calorie count of a whole grain wrap varies significantly based on its size and brand. Factors like ingredients, added fiber, and overall weight influence the final nutritional value. This guide provides an in-depth comparison of calories across popular whole grain wraps to help you choose the best option for your dietary needs.

Key Points

Calorie Range: A single whole grain wrap typically contains between 70 and 170 calories, depending on its size and brand.
Factors Affecting Calories: Wrap size, thickness, and specific ingredients like fats and added fibers are the main variables influencing calorie count.
Whole Grain vs. Whole Wheat: All whole wheat is a whole grain, but not all whole grain products are whole wheat; prioritize products labeled "100% whole grain" for maximum nutrients.
Check the Label: For the healthiest choice, look for wraps with a high fiber content (3g+ per serving) and low sodium on the nutrition label.
Nutritional Value: Whole grain wraps offer more dietary fiber, vitamins, and minerals compared to refined flour alternatives, aiding digestion and potentially reducing the risk of chronic diseases.
Fillings Matter: The total calorie count of your meal is also heavily influenced by your choice of fillings, so opt for lean proteins and plenty of vegetables.

Calorie Breakdown by Brand and Size

The number of calories in one whole grain wrap is not a fixed figure. The size, thickness, and added ingredients all play a critical role in its final nutritional value. While smaller, thin-style wraps can be quite low in calories, larger burrito-sized options pack a significantly bigger punch.

Here is a closer look at the calorie and nutritional profiles of several popular whole grain wraps based on reported data:

Mission Carb Balance Whole Wheat (Fajita Size): One small 28g tortilla contains approximately 40 calories, making it one of the lowest-calorie options available.
Mission Carb Balance Whole Wheat (Soft Taco Size): A slightly larger 43g tortilla from the same brand comes in at around 60 calories.
La Tortilla Factory Light Whole Wheat: A 39g tortilla offers about 80 calories, balancing size and low-calorie content.
Mission Original Whole Wheat (Soft Taco Size): This 45g tortilla contains 110 calories, a standard option for many.
Coles Wholemeal & Grain Soft Wraps: One 45g serving of this Australian brand contains 133 calories.
La Tortilla Factory Whole Wheat (Burrito Size): A larger 63g burrito-sized wrap provides approximately 170 calories, typical for a substantial meal.
Dempster's 100% Whole Wheat Large Tortillas: A 61g large tortilla has 170 calories, demonstrating how portion size significantly impacts the calorie count.

Why Calorie Counts Differ

The variation in calories is largely due to differences in ingredients, specifically the amount of flour, fat, and fiber. Some brands add extra fiber to lower the net carbohydrate count, which can sometimes reduce the overall calories. The fat content, often from oils used to make the wrap pliable, is another variable. Always check the nutrition label on the specific package for the most accurate information.

Whole Grain vs. Whole Wheat vs. Multigrain

Understanding the distinction between these terms is crucial when selecting a wrap. As highlighted by Bob's Red Mill, whole wheat is a type of whole grain. A whole grain product is made from the entire grain kernel, including the bran, germ, and endosperm. A whole wheat product specifies that only whole wheat is used. Meanwhile, a multigrain wrap simply contains multiple types of grain, but they are not necessarily whole grains. For maximum nutritional benefits, look for products explicitly labeled "100% whole grain" or with "whole grain" listed as the first ingredient.

Comparison Table: Popular Wraps


Brand	Size (Diameter)	Serving Weight	Calories	Fiber	Sodium
Mission Carb Balance Whole Wheat	Fajita	28g	40 kcal	10g	190mg
Olé Xtreme Wellness! Whole Wheat	8"	45g	70 kcal	11g	310mg
La Tortilla Factory Light Whole Wheat	Medium	39g	80 kcal	4g	220mg
Mission Original Whole Wheat	Soft Taco	45g	110 kcal	3g	350mg
Coles Wholemeal & Grain Soft Wraps	Medium	45g	133 kcal	3.62g	170mg
La Tortilla Factory Whole Wheat	Burrito	63g	170 kcal	5g	450mg
Dempster's 100% Whole Wheat	Large	61g	170 kcal	4g	320mg

Note: Nutritional information can vary slightly by region and product formulation. Always check the packaging.

Health Benefits of Whole Grain Wraps

Choosing a whole grain wrap over a refined flour alternative offers several health advantages:

Higher Fiber Content: The bran and germ in whole grains provide more dietary fiber, which aids digestion, promotes feelings of fullness, and can help regulate blood sugar levels.
Rich in Nutrients: Whole grains are a better source of vitamins and minerals, including B vitamins, iron, and magnesium, which are often stripped from refined flour.
Reduced Risk of Chronic Diseases: Regular consumption of whole grains is associated with a lower risk of chronic conditions such as type 2 diabetes, heart disease, and certain types of cancer.
Support for Weight Management: The higher fiber content helps with satiety, which can assist in controlling portion sizes and managing weight.

How to Choose a Healthy Whole Grain Wrap

To make the healthiest choice, follow these tips:

Read the Ingredients: Ensure "whole grain" or "whole wheat" is listed as one of the first ingredients. Be wary of marketing phrases like "made with whole grains" which might contain minimal amounts.
Compare Fiber and Sodium: Aim for wraps with at least 3 grams of fiber per serving and a low sodium content. Some brands contain unexpectedly high levels of sodium.
Check the Serving Size: Pay attention to the serving size on the nutrition label. A larger wrap will have more calories and sodium than a smaller one, even from the same brand.
Beware of Buzzwords: Don't be fooled by colorful wraps (e.g., spinach or tomato) that offer no nutritional advantage and may use refined flour with added coloring.

The Importance of Fillings

While the wrap itself is important, the fillings you choose have a major impact on the total calorie count. Opt for lean proteins like grilled chicken or beans, and load up on fresh, colorful vegetables to boost fiber and nutrients. Use healthy fats in moderation, such as hummus or avocado, instead of high-fat, high-sodium dressings.

Conclusion

Understanding how many calories are in one whole grain wrap requires paying close attention to brand, size, and nutritional labeling. The range can be significant, from as low as 40 calories for a small fajita-style wrap to 170 calories or more for a large burrito-sized option. By prioritizing whole grain products with higher fiber and lower sodium, and by filling your wrap with nutritious ingredients, you can ensure it contributes positively to a balanced diet and your overall health goals. Always remember to check the specific product label for accurate information. For more detailed nutritional breakdowns, resources like the USDA FoodData Central are invaluable.

Frequently Asked Questions

Yes, whole grain wraps can be a good choice for weight loss when consumed in moderation. Their high fiber content promotes a feeling of fullness, which can help control appetite. Pairing them with lean protein and vegetables is key to a balanced, low-calorie meal.

Not necessarily. The healthiness depends on the size and ingredients of both the wrap and the bread. Some wraps can be larger and higher in calories than two slices of bread. Focus on choosing options labeled "100% whole grain" and comparing fiber and sodium levels on the nutritional labels.

The most accurate way to find the calorie count is to check the nutrition facts label on the packaging. The information provided by the manufacturer is specific to that product's serving size and ingredients.

Some brands create low-carb whole wheat wraps by adding extra fiber, which is indigestible and not counted toward net carbs. This formulation can also help reduce the overall calorie count while maintaining a whole grain base.

Colored wraps, such as spinach or tomato, typically contain only trace amounts of the named vegetable and are often made with the same flour as regular wraps. Therefore, their calorie and nutritional values are very similar and not significantly healthier.

The calorie difference between a small and large whole grain wrap can be substantial. For example, a small fajita-sized wrap can have as few as 40 calories, while a large burrito-sized wrap can exceed 170 calories.

To keep the calorie count low, fill your wrap with lean protein like grilled chicken, chickpeas, or tofu, and plenty of fresh vegetables such as lettuce, tomatoes, and cucumbers. Use low-fat spreads like hummus instead of creamy dressings.