How much protein does one chicken wrap have?

December 2, 2025 •

4 min read

Protein content in a chicken wrap varies significantly, ranging from approximately 20 to over 50 grams. This depends on factors like the ingredients and preparation methods. Here's a look at what influences the protein content of a chicken wrap.

Quick Summary

Chicken wrap protein content changes with ingredients. The quantity of chicken, wrap type, and fillings like cheese impact the total protein value. Ingredients lead to a wide range of protein amounts.

Key Points

High Variability: Chicken wrap protein ranges from 20g to over 60g, highly dependent on the ingredients and preparation.
Chicken Cut Matters: Skinless chicken breast is the leanest and most protein-dense, about 31g of protein per 100g cooked, compared to 26g for chicken thigh.
Smart Fillings Boost Protein: Ingredients like low-fat cheese, beans, or a Greek yogurt-based sauce can add significant protein without excess calories.
Homemade Offers Control: Preparing wraps at home provides precise control over portion sizes, chicken cut, sauces, and protein-rich additions.
Restaurant vs. Homemade: Restaurant wraps often contain more fat and calories, while homemade versions can be designed to be leaner and higher in protein density.
The Right Wrap: A high-protein or whole wheat tortilla adds 5-10 extra grams of protein compared to a standard white flour wrap.

Understanding the Variables

No standard recipe exists for chicken wraps; therefore, determining the exact protein content is not a simple task. Several key components influence the final amount, each with a different nutritional profile. Every choice contributes to the macronutrient breakdown of the meal.

Factors Influencing Protein Content

Type of Chicken: The cut of chicken is one of the most important factors. Lean, skinless chicken breast offers the highest protein-to-fat ratio. 100 grams of cooked chicken breast contains approximately 31g of protein, whereas the same amount of chicken thigh provides about 26g of protein due to its higher fat content. Fried or breaded chicken will also increase the fat and calorie count while potentially reducing the protein density relative to its weight.
Portion Size: A larger portion of chicken means more protein. A standard 4oz (113g) cooked chicken breast can provide around 35g of protein alone. However, a wrap with only 50g of cooked chicken will have a significantly lower protein count.
Added Ingredients: Other fillings can significantly boost the protein. Ingredients like cheese, Greek yogurt-based sauces, black beans, or lentils are excellent protein sources. For example, a handful of low-fat shredded cheese or a scoop of cottage cheese can add an extra 5-10 grams of protein to your wrap.
The Wrap Itself: The tortilla or flatbread also contributes to the protein total. While traditional flour tortillas offer some protein, high-protein or low-carb tortillas can add a substantial amount of protein, often 5-10 grams per wrap.
Cooking Method: Grilled or baked chicken retains protein with minimal added fat. In contrast, crispy, deep-fried chicken adds excess fat and calories, which can reduce the overall protein percentage of the meal.

Comparison Table: Homemade vs. Restaurant Wraps


Feature	Typical Homemade Chicken Wrap	Typical Restaurant Chicken Wrap
Protein Range	25g - 60g+	30g - 45g+
Control	Full control over ingredients and portions.	Limited control; depends on the restaurant's recipe.
Chicken Quality	Can use high-quality, lean cuts.	May use fattier cuts or heavily processed chicken.
Sauces	Can use healthy, low-fat sauces (e.g., Greek yogurt).	Often high in fat and calories (e.g., creamy sauces).
Preparation	Usually grilled or baked for leanest results.	Can be grilled, fried, or breaded.
Customization	High; easily tailored to dietary needs.	Low to moderate; limited to available options.
Add-ins	Can add extra protein sources like beans or lentils.	May include extra cheese or fat-heavy ingredients.

How to Build a High-Protein Chicken Wrap

Building a wrap from scratch offers the most control to maximize protein intake. Use these steps and ingredient swaps for a protein-packed meal:

Start with Lean Protein: Use a 4-6 ounce portion of grilled, baked, or shredded skinless chicken breast. Season with herbs and spices for flavor without adding calories.
Choose the Right Wrap: Opt for a high-protein or whole wheat tortilla. These are available in most grocery stores and will provide a better nutritional base than standard white flour alternatives. Lettuce wraps are a great low-carb option, though they won't add protein.
Add Extra Protein Sources: Incorporate additional ingredients rich in protein. A few tablespoons of low-fat cottage cheese or a sprinkle of black beans are simple and effective options.
Select Smart Sauces: Instead of heavy, creamy sauces, use Greek yogurt, hummus, or a low-fat vinaigrette. This adds flavor without unnecessary calories and fat while providing a little extra protein.
Load Up on Veggies: Fill the wrap with a variety of fresh vegetables like spinach, peppers, onions, and tomatoes. These add volume, fiber, and nutrients without compromising protein goals.

Example Recipe: Spicy Grilled Chicken Wrap

Here is a quick recipe to illustrate a high-protein approach:

Ingredients:

1 large low-calorie or high-protein tortilla
150g grilled chicken breast, thinly sliced
Handful of shredded lettuce
Chopped red onion and tomatoes
Spicy Sauce: 2 tbsp low-fat Greek yogurt mixed with hot sauce (e.g., sriracha), a squeeze of lemon, and a pinch of garlic powder

Instructions:

Prepare the chicken by slicing and grilling until cooked through.
Warm the tortilla in a dry pan for 30 seconds per side.
Assemble the wrap by spreading the yogurt sauce, layering the chicken, lettuce, onion, and tomatoes.
Roll it tightly and enjoy!

Conclusion

The protein content in a chicken wrap is not a fixed number but a customizable element of the meal. For those prioritizing high protein, using lean chicken breast, a high-protein tortilla, and smart fillings can easily result in a wrap with 40-50 grams of protein or more. However, a wrap from a fast-food restaurant with fried chicken and a creamy dressing may have a similar protein total but with significantly more fat and calories. By understanding the different components, you can easily control and customize your chicken wrap to fit your specific nutritional goals.

For more detailed nutritional information, especially on different cuts of chicken, authoritative sources like Healthline can be invaluable. Learn more about protein in different chicken cuts.

Frequently Asked Questions

To increase the protein in a chicken wrap, use a larger portion of lean chicken breast, a high-protein or whole wheat tortilla, and add extra sources like low-fat cheese, cottage cheese, black beans, or a Greek yogurt-based sauce.

A chicken wrap can be an excellent meal for weight loss if made with lean grilled chicken breast, a high-protein or low-carb wrap, and plenty of vegetables, while minimizing high-fat sauces and fillings. The high protein and fiber can help you feel full longer.

A fried chicken breast may have a higher calorie and fat content, but the protein content per 100 grams of the chicken meat itself is generally similar to grilled. However, the added components mean the overall meal is less protein-dense relative to its calories.

For low-carb chicken wraps, you can use large lettuce leaves (like iceberg or romaine) or low-carb tortillas. These reduce the carbohydrate content while still allowing you to pack in high-protein chicken and vegetables.

Portion size has a direct impact on the protein count. For example, using 150g of cooked chicken breast will provide more protein than using only 90g. Estimating or weighing your chicken portion is the best way to control the protein count.

Yes, chicken thighs can be used, but be aware they contain slightly less protein and more fat than breast meat per 100 grams. If the primary goal is maximizing protein with minimum fat, breast is the better choice.

For additional non-chicken protein, add cooked black beans, lentils, or a scoop of hummus. These plant-based options provide fiber and a good protein boost, complementing the chicken.