The Short Answer
Wraps can be lower in carbs than bread depending on the type of wrap and bread being compared. Most standard wheat or white flour tortilla wraps range from 30-60g of net carbs per wrap whereas most slices of bread are about 15-25g net carbs per slice. So a single wrap generally has more carbs than a single slice of bread. However, wraps can be made with lower carb options like lettuce or high-protein, low-carb tortillas that reduce the carb count considerably, making them comparable or lower in carbs than bread. When choosing lower carb options, wraps can be a great replacement for sandwiches.
Comparing Carbs in Standard Bread and Wraps
When comparing traditional white or wheat flour wraps and bread, wraps are almost always higher in net carbs (total carbs minus fiber) per serving.
Here’s a breakdown of net carbs in common wrap and bread options:
| Food | Serving Size | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|---|
| Flour tortilla | 1 medium wrap (49g) | 36g | 4g | 32g |
| White bread | 1 slice (28g) | 16g | 0.5g | 15.5g |
| Whole wheat bread | 1 slice (28g) | 17g | 2g | 15g |
As you can see, one flour tortilla wrap has over double the net carbs of one slice of white or wheat bread. This carb difference is mainly due to wraps having a higher overall gram weight per serving compared to bread.
So if you are trying to reduce carbs in sandwiches, bread is lower carb choice than regular wraps. However, the comparison changes when looking at lower carb wrap alternatives.
Lower Carb Wrap Options
While traditional wraps are high in carbs, there are many lower carb wrap options available:
Lettuce Wraps: Using lettuce leaves instead of tortillas creates super low carb wraps with only 1-2g net carbs for a whole leaf. Romaine, butter lettuce, and iceberg lettuce work great. The drawback is you lose the burrito-like enclosure of a tortilla.
High-Protein or Low-Carb Tortillas: These tortillas are made with added protein and fat sources like whey, flaxseed, oat fiber, or almond flour to reduce the carb content. They range from 9-15g net carbs per wrap.
Coconut Wraps: Wraps made from dried coconut flakes and water have around 5g net carbs each. They have a crispy, grain-free texture.
Paleo Wraps: Wraps made from eggs, coconut flour, and tapioca starch typically have 10-13g net carbs per wrap. Great grain-free, high-protein option.
Cauliflower Wraps: These wraps are made by pulsing riced cauliflower and binding ingredients together. They have around 5-8g net carbs per wrap.
Collard Green Wraps: Using large collard green leaves in place of tortillas makes low carb, high fiber wraps with only 4g net carbs each.
So by switching to one of these lower carb options, you can make wraps with fewer net carbs than bread. For example, a sandwich in a lettuce wrap or coconut wrap would be significantly lower in carbs than one between two slices of bread.
Net Carbs for Common Low Carb Wrap Brands
To give you a better idea of how low carb wraps compare, here’s a table with net carbs for some popular brands of high-protein, low-carb, and paleo wraps:
| Wrap | Serving Size | Total Carbs | Fiber | Net Carbs |
|---|---|---|---|---|
| Mission Carb Balance Whole Wheat Wrap | 1 wrap (70g) | 13g | 8g | 5g |
| La Tortilla Factory Low Carb High Protein Tortilla | 1 wrap (51g) | 13g | 4g | 9g |
| Tumaro’s Healthy Low Carb Wrap | 1 wrap (46g) | 15g | 5g | 10g |
| Ole Xtreme Wellness High Fiber Low Carb Wrap | 1 wrap (50g) | 8g | 6g | 2g |
| Julian Bakery Paleo Thin Egg White Wrap | 1 wrap (46g) | 4g | 2g | 2g |
| Crepini Cauliflower Egg White Thins | 1 wrap (30g) | 3g | 2g | 1g |
As you can see, net carbs range from 1-10g with these specialty lower carb wrap brands, which is less than most bread slices. The exact net carb count will vary based on wrap ingredients and size, but most options are significantly lower carb than regular tortillas.
Making the Lowest Carb Choice
When deciding whether wraps or bread is the lowest carb option, consider these factors:
– Bread is lower carb than regular flour tortillas, but higher carb than most low carb wraps
– Look at net carb counts, which account for fiber – the lowest net carbs are the best choice
– Lettuce wraps and thin egg/cauliflower wraps tend to be the lowest carb wrap options
– Double wraps or very large wraps may end up containing more carbs than bread slices
– Low carb doesn’t mean no carb – bread and wraps still impact blood sugar
So in summary, wraps made with lettuce or low carb alternatives like egg whites, cauliflower, or high protein ingredients can be comparable to or lower in carbs than bread. Stick to single wrap servings, focus on net carbs, and choose lower carb brands to get sandwiches with the least carbs possible.
Nutritional Pros and Cons of Low Carb Wraps vs. Bread
In addition to carbs, it’s also important to consider other nutritional factors when choosing between bread and lower carb wraps:
Pros of Low Carb Wraps
- Higher protein – 10-15g per wrap from added whey, eggs, etc.
- More dietary fiber – up to 8g per wrap depending on type
- Lower glycemic index – less blood sugar spike
- No grains for paleo dieters
- Unique textures from cauliflower, coconut, eggs
Pros of Bread
- Lower sodium than some wraps – under 200mg per slice
- No preservatives in fresh baked bread
- Higher calcium from fortified breads
- Lower cost than specialty wraps
- Wider variety of flavors and types
Cons of Low Carb Wraps
- Higher cost than bread in most cases
- Can be high in sodium – 300-500mg per wrap
- May use more processed ingredients
- Difficult to find grain-free paleo options
- Shorter shelf life than bread when fresh
Cons of Bread
- Lower protein than most low carb wraps
- Lower fiber content
- Contains grains which some avoid
- Glycemic impact varies by type of bread
So when factoring nutrition into your decision, consider your own dietary needs and restrictions. Those looking for low glycemic, high protein, grain-free, or high fiber options may benefit more from low carb wraps. People watching sodium, food additives, or cost may want to stick with normal bread varieties.
Low Carb Wrap Recipe Ideas
To take full advantage of the unique taste and textures of low carb wraps, here are some delicious recipe ideas:
Lettuce Wraps – Replace taco shells or buns with lettuce leaves. Great for chicken, fish, or tofu filling.
Egg White Breakfast Wraps – Whip up scrambled eggs or omelets in a paleo egg white wrap.
Vietnamese Summer Rolls – Use coconut or cauliflower wraps instead of rice paper.
Italian Pinwheels – Spread coconut wraps with pesto and wrap around turkey, salami, cheese, and veggies.
Loaded Quesadillas – Fill high protein tortillas with shredded chicken, pepper jack, guac and pico de gallo.
Thai Chicken Wraps – Use collard greens instead of tortillas and fill with grilled chicken, slaw, and peanut sauce.
Buffalo Chicken Wraps – Toss grilled chicken in buffalo sauce and serve in lettuce or paleo egg wraps with ranch dressing.
So get creative and use tasty fillings to bring out the best in your favorite low carb wrap!
The Bottom Line
Wraps made from lettuce or low carb specialty ingredients can be equal or lower in net carbs compared to bread. Focus on veggie, egg, cauliflower, coconut, and high protein/low carb tortilla options to keep carb counts down. Evaluate your overall nutritional needs and preferences when deciding between bread and wraps. Both can be part of a healthy low carb lifestyle when used wisely. Experiment with exciting wrap recipes that take advantage of flavorful fillings and unique textures. With mindful choices, wraps can be a delicious lower carb option for sandwiches.
