How Much Protein is in One Wrap? A Nutritional Breakdown

November 5, 2025 •

4 min read

According to nutritional data, the protein content of a standard white flour tortilla can be as low as 5 grams. This means that the answer to how much protein is in one wrap depends far more on its fillings than on the wrap base itself, making conscious choices essential for a high-protein diet.

Quick Summary

The protein content of a single wrap varies dramatically based on the tortilla type and, most importantly, the fillings. While the base provides some protein, adding lean meats, eggs, dairy, or legumes is critical for a satisfying, high-protein meal.

Key Points

Wrap base protein varies: The tortilla itself can contain anywhere from 4 to 14 grams of protein, depending on the brand and ingredients like pea protein or whole grains.
Fillings are the main source: The majority of a wrap's total protein comes from the ingredients you add, such as lean meats, legumes, or dairy.
High-protein options exist: Look for specially formulated high-protein and low-carb wraps at the grocery store if you need a base with more protein upfront.
Lean protein matters: Opt for fillings like grilled chicken, turkey, tuna, tofu, or chickpeas to build a satisfying, protein-rich meal.
Consider homemade options: Some recipes use cottage cheese or eggs to create homemade wraps, offering a high-protein, low-carb base.
Always check the label: For accurate nutritional information, especially with store-bought products, it is best to check the specific product packaging.

What Determines the Protein in Your Wrap?

Understanding the protein in your meal requires looking at the full picture, not just the outer layer. A wrap's total protein content is the sum of its parts: the tortilla itself and all the ingredients packed inside. The vast range in protein among store-bought wraps and the endless possibilities for fillings means there is no single answer to the question of how much protein is in one wrap.

The Wrap Itself: Base Composition Matters

Manufacturers use different ingredients to create tortillas and wraps, leading to a variety of nutritional profiles. A classic white flour tortilla offers a moderate amount of protein, often falling in the 4–6 gram range. However, modern brands have developed specialty products to cater to specific dietary needs, significantly boosting the protein and fiber content.

White Flour Tortillas: Typically contain around 4–6 grams of protein per wrap. While a staple, they are generally low in fiber and micronutrients.
Whole Wheat Wraps: Often provide slightly more protein and significantly more fiber than their white flour counterparts, as they retain the grain's bran and germ.
High-Protein/Low-Carb Wraps: Brands like Mission Foods, Keto-Pro, and CarbZone offer wraps explicitly designed for high-protein diets. These can contain 7–14 grams of protein per serving, often incorporating ingredients like pea protein or special flour blends.
Gluten-Free Wraps: For those with dietary restrictions, gluten-free protein wraps are available, using alternative bases like pea and flax. These can still offer a good protein boost, though it's important to check the specific product label.

The Fillings: The Real Protein Powerhouse

To turn a wrap into a genuinely high-protein meal, the fillings are the most crucial component. A wrap can go from a modest 5 grams to over 40 or 50 grams of protein by adding the right ingredients.

Lean Meats and Seafood:

Grilled Chicken: A standard 3-ounce serving of grilled chicken breast adds approximately 26 grams of protein.
Deli Turkey: A few slices of deli turkey breast can provide a solid protein base for a quick lunch wrap.
Tuna: Canned tuna, especially packed in water, is a convenient and excellent source of protein for wraps, along with healthy fats.
Shrimp: Cooked shrimp can add a lean, flavorful protein source.

Plant-Based and Vegetarian Options:

Chickpeas and Lentils: Legumes are a fantastic source of plant-based protein and fiber. Roasted chickpeas or seasoned lentils can be a delicious filling.
Tofu and Tempeh: Extra-firm tofu or tempeh can be crumbled and seasoned as a meat substitute, packing a substantial protein punch.
Hummus: A generous smear of hummus not only adds flavor and creaminess but also provides a few grams of plant-based protein.

Dairy and Eggs:

Greek Yogurt: Used as a creamy dressing base or mixed with shredded chicken for a protein-packed salad.
Cottage Cheese: High in protein, cottage cheese can be blended into a savory spread or used in specific homemade wrap recipes.
Eggs: Scrambled eggs or hard-boiled eggs are excellent high-protein additions, suitable for breakfast or lunch wraps.

Comparing Protein Content Across Different Wraps

To highlight the variability, here's a comparison of the protein content of different wrap types, focusing on the base itself before adding fillings. Note that nutritional values can vary slightly by brand and serving size.


Wrap Type	Average Protein (per wrap)	Notes
Standard White Flour	~5-6g	Basic, less fiber. Example: Tesco Plain White Tortilla.
Standard Whole Wheat	~5-7g	Slightly higher fiber and nutrients. Example: Mission Low GI Wholemeal.
High-Protein (Mission)	~7g	Enhanced with pea protein for a higher boost.
High-Protein (Keto-Pro)	~9g	Designed for low-carb, high-protein diets.
Low Carb (CarbZone)	~9-14g	Very high protein and fiber, low net carbs.

How to Maximize the Protein in Your Wrap

To build a truly satisfying and nutrient-dense meal, consider these strategies:

Select a High-Protein Wrap Base: Start strong by choosing a specialty high-protein or whole-grain wrap instead of a standard white flour version.
Use Lean Protein Fillings: Prioritize lean meats like grilled chicken breast, turkey, or tuna. For vegetarian options, load up on legumes, tofu, or tempeh.
Incorporate Protein-Rich Spreads: Use spreads like hummus, Greek yogurt-based sauces, or a cottage cheese mixture to increase the protein content and add flavor.
Add Dairy: A sprinkle of cheese or a dollop of cottage cheese adds extra grams of protein and flavor.
Don't Forget the Veggies: While not a primary protein source, vegetables add fiber and micronutrients, creating a well-rounded and more filling meal.

Making Your Own High-Protein Wraps at Home

For ultimate control over ingredients and nutrition, making wraps from scratch is a great option. Some homemade recipes utilize protein powder, eggs, or cottage cheese to create a high-protein, low-carb base. These can be an excellent alternative for those seeking very specific dietary compositions. A simple recipe might involve blending eggs, cottage cheese, and seasonings, and cooking the mixture like a thin pancake. This provides a fresh, protein-rich foundation for your favorite fillings. Remember, for exact figures, it's best to check the nutritional information on the packaging of any store-bought items you use.

Conclusion: The Final Tally

In conclusion, the question of how much protein is in one wrap has no single answer, as it is a combination of the wrap base and the added ingredients. While commercial tortillas range from as little as 4 grams to over 14 grams of protein, the most significant protein contribution comes from the fillings. To build a wrap that is high in protein and nutrients, choose a protein-enhanced or whole-grain base and load it with lean meats, legumes, or dairy. By being mindful of your ingredient choices, you can easily turn a simple wrap into a powerful and satisfying meal that supports your nutritional goals.

Frequently Asked Questions

Not necessarily. The nutritional value depends on the bread or wrap base and the fillings. Wraps can sometimes have slightly more calories or fat than standard bread, but adding high-protein, fiber-rich fillings is what truly makes a meal healthy.

Excellent high-protein vegetarian fillings include roasted chickpeas, crumbled tempeh, seasoned extra-firm tofu, lentils, black beans, and hummus. Combining these with fresh vegetables can create a very satisfying and nutrient-dense meal.

To increase protein, start with a high-protein wrap base and fill it with lean protein sources. Add spreads like hummus or Greek yogurt, and consider supplementing with dairy like cheese or cottage cheese.

A standard white flour tortilla typically contains around 5 to 6 grams of protein. This can vary by brand and size, so always check the product's nutritional label for the most accurate information.

Yes, you can make high-protein wraps at home using ingredients like cottage cheese, eggs, and seasonings. These can be cooked like thin pancakes in a skillet and serve as a low-carb, protein-rich alternative to store-bought wraps.

Yes, the protein content directly correlates with the size of the wrap. Larger, burrito-sized tortillas will have more protein than smaller, snack-sized ones. For example, a 12-inch flour tortilla has about 9.5g of protein, while a 10-inch has about 5.8g.

To calculate the total protein, you will need to add up the protein content of each individual component. Check the nutritional information on the packaging of your tortilla and fillings, then sum them together to get your total.