How many calories are in a Cesar chicken wrap?

A Cesar chicken wrap is a popular menu item at many fast food restaurants. For people watching their calorie intake, knowing the calorie content of menu items is important. So how many calories are actually in a Cesar chicken wrap?

Table of Contents

What Is A Cesar Chicken Wrap?

A Cesar chicken wrap is a tortilla or flatbread stuffed with chicken, lettuce, tomato, cheese, and Caesar salad dressing. The chicken is usually grilled or crispy fried. The wrap is sometimes also called a Caesar chicken wrap or chicken Caesar wrap.

Wraps provide a lighter alternative to sandwiches made with bread. Using a tortilla or flatbread wrap instead of bread reduces the total calories and carbohydrates. This makes wraps a popular lunch choice for those looking for a filling but lower calorie meal.

Calories In Tortillas And Flatbreads

The type of tortilla or flatbread used in a Cesar chicken wrap can impact its total calorie count. Some options include:

Flour tortilla (about 150 calories per 8-inch tortilla)
Whole wheat tortilla (about 130 calories per 8-inch tortilla)

Spinach tortilla (about 90 calories per 8-inch tortilla)
Low carb or high protein tortilla (about 80-100 calories per 8-inch tortilla)
Flatbread (about 100 calories per 6-inch flatbread)

As you can see, tortillas and flatbreads can range from around 80 calories up to 150 calories depending on the variety. Choosing lower calorie wraps like spinach or low carb tortillas can help reduce the total calories in a chicken Caesar wrap.

Calories In Grilled Chicken

Grilled chicken breast is commonly used in Caesar chicken wraps. A 3-ounce portion of grilled chicken breast with the skin removed contains about 110-140 calories, depending on whether it is boneless and skinless.

If the wrap contains crispy fried chicken instead of grilled chicken, the calorie count will be higher. A fried chicken breast contains around 185-220 calories for a 3-ounce portion.

Calories In Lettuce, Tomatoes, And Cheese

Besides chicken, a typical chicken Caesar wrap also contains lettuce, tomatoes, and cheese.

One cup of shredded lettuce is about 5 calories. One slice of tomato is around 5-10 calories. And one slice of cheese (1 ounce) is about 100 calories.

So the vegetables add only a minimal amount of calories. But the cheese contributes a significant number of calories to the wrap.

Calories In Caesar Salad Dressing

What ties everything together in a chicken Caesar wrap is the distinctive Caesar salad dressing. Store-bought bottled Caesar dressing contains around 80-150 calories per 2-tablespoon serving.

Some wraps may use a lighter amount of dressing, but the creamy sauce still adds a good amount of calories coming from oil and cheese in the traditional recipe.

Putting It All Together

Taking into account all the components, a typical Cesar chicken wrap made with the following contains around 500-700 calories:

1 (8-inch) flour tortilla: 150 calories
3 oz grilled chicken breast: 130 calories
1 cup shredded lettuce: 5 calories

1 slice tomato: 5 calories
1 slice cheese: 100 calories
2 tbsp Caesar dressing: 100 calories

So if you get a Cesar chicken wrap at a restaurant or fast food place, you can expect it to contain approximately 500-700 calories depending on the size and exact ingredients. Wraps made with a lower calorie tortilla, less cheese and dressing, and grilled chicken on the lower end of the calorie range.

Ways To Reduce Calories In A Chicken Caesar Wrap

If you want to cut calories in your chicken Caesar wrap, there are several options:

Use a lower calorie tortilla like spinach (90 calories) or high protein (80 calories).

Get grilled chicken instead of crispy fried.
Use thinly sliced chicken breast to reduce portion size.
Ask for less cheese and Caesar dressing.

Load up on lettuce and tomatoes to add bulk.
Flavor with lemon juice instead of fatty Caesar dressing.
Skip the cheese and just use Caesar dressing.

Making some of these simple swaps and adjustments can save you 100-300 calories compared to a classic chicken Caesar wrap. You can enjoy the flavor you crave while keeping calories in check.

Nutritional Information In A Chicken Caesar Wrap

Besides calories, chicken Caesar wraps also contain a range of other nutrients:

Nutrient	Amount
Protein	15-30g
Carbohydrates	30-60g
Total Fat	15-25g
Saturated Fat	5-10g
Fiber	2-5g
Sodium	500-1200mg
Sugar	2-10g

The protein comes mainly from the chicken. Carbohydrates are found in the tortilla and vegetables. Fat content ranges depending on ingredients like cheese, dressing, and whether grilled or fried chicken is used. Fiber is obtained from the vegetables and tortilla. Sugar content is low since the wrap does not contain sweet sauces or dressings.

When planning your meals, be mindful of getting adequate protein and fiber while limiting saturated fat, sodium, and sugar. A Cesar chicken wrap can provide a good balance of different nutrients in one handheld meal.

Cesar Chicken Wrap Calories Compared To Other Menu Items

To put the 500-700 calorie Cesar chicken wrap into context, here’s how it compares to calories in some other popular fast food menu items:

Hamburger: 250-350 calories

Cheeseburger: 300-500 calories
Grilled chicken sandwich: 350-550 calories
Caesar salad with grilled chicken: 300-500 calories

Chicken nuggets (6 piece): 280 calories
French fries: 400-600 calories
Milkshake: 300-800 calories

A Cesar chicken wrap generally has a similar calorie count to a grilled chicken sandwich or a Caesar salad with chicken. The wrap offers more calories than a plain hamburger or 6-piece nugget, but less than cheeseburgers, fries, and milkshakes.

Overall, a chicken Caesar wrap can be a reasonably healthy lunch or dinner choice when eating out. While not the absolute lowest calorie item, it provides a good source of protein, limited carbs and fat, and lots of flavor.

Should You Eat A Cesar Chicken Wrap If You’re On A Diet?

Cesar chicken wraps can be part of a reduced calorie diet plan when eaten in moderation. A 500-700 calorie wrap provides a substantial meal that can keep you feeling full and satisfied for hours.

Some tips for enjoying Cesar chicken wraps on a diet:

Aim for the lower end of the calorie range by using lighter ingredients
Eat slowly and mindfully to savor the flavor

Drink water with your meal to boost fullness
Pair with veggie side dishes instead of fries
Split the wrap in half and save one half for later

Chicken Caesar wraps provide lean protein, which helps preserve and build muscle when calorie cutting. The fiber also promotes satiety. Just be watch your portions and accompanying side dishes.

Healthy Swaps To Reduce Calories Further

To lighten up a chicken Caesar wrap even more, you can make some healthy substitutions:

Substitute kale, romaine, or spinach for iceberg lettuce

Use Greek yogurt instead of cream-based Caesar dressing
Skip the cheese and add red onion for flavor
Use hummus instead of Caesar dressing

Replace tortilla with lettuce leaves for a wrap-less wrap
Swap tortilla for collard greens or cabbage leaves

With some simple substitutions, it’s possible to cut 100 calories or more from a chicken Caesar wrap while boosting nutrition. You still get the classic Caesar flavors, just with cleaner, diet-friendly ingredients.

Are Cesar Chicken Wraps Considered Healthy?

Cesar chicken wraps have some healthy attributes but also less nutrient aspects depending on how they are prepared.

Pros of Cesar chicken wraps:

Contain lean protein from chicken

Provide fiber from vegetables and wrap
Lower in carbs than sandwiches with bread
Tortillas contain healthy fats

Relatively low in sugar

Cons of Cesar chicken wraps:

High in sodium from Caesar dressing and cheese

Fat content increases if fried chicken is used
Limited nutrients from iceberg lettuce
Refined flour tortilla is higher glycemic

Ultimately, Cesar chicken wraps land somewhere in the middle on the healthy scale. They’re a better choice than fried, carb-laden options like burgers and fries. But the high sodium, fat, and calories keep them from being considered a truly healthy meal.

Making A Healthier Homemade Cesar Chicken Wrap

For complete control over nutrition and ingredients, making Caesar chicken wraps at home is a great idea. Here is a recipe for a fresher, healthier homemade version:

Ingredients:

1 (8-inch) whole wheat tortilla

3 oz grilled chicken breast, sliced
1 cup shredded romaine lettuce
1/4 cup cherry tomatoes, halved

2 tbsp fresh parsley, chopped
1 tbsp Parmesan cheese
2 tbsp light Caesar dressing

1 tsp olive oil
1 tsp lemon juice
Salt and pepper to taste

Directions:

Lay tortilla flat and spread dressing evenly over surface.
Layer on sliced chicken, lettuce, tomatoes, parsley, and Parmesan.
Drizzle with olive oil and lemon juice.

Season with salt and pepper to taste.
Roll up tortilla tightly to close wrap.
Cut in half or quarters to serve.

This homemade version cuts about 200 calories compared to a restaurant Caesar chicken wrap. It also boosts nutrition with whole wheat, lots of veggies, and healthy fats.

Conclusion

A traditional Cesar chicken wrap contains around 500-700 calories depending on exact size and ingredients. Using lighter options like a spinach tortilla, grilled chicken, less cheese, and light dressing can reduce the calories to the 400-550 range.

While not the lowest calorie choice, Caesar chicken wraps can be part of a healthy diet in moderation. They provide a good balance of lean protein, carbs, and fat. Some sodium and saturated fat comes from cheese and dressing, but overall they make a tasty and satisfying meal.

To make this wrap even healthier, opt for whole food substitutions and load up on nutrient-packed vegetables. Making your own homemade version also lets you control exactly what goes into it. So enjoy Cesar chicken wraps guilt-free by customizing them to suit your nutrition needs.