How many calories in a large tortilla wrap?

Quick Answer

A large flour tortilla wrap (around 10-12 inches) typically contains between 200-300 calories. The exact calorie count depends on the brand, ingredients, and size. Most large tortilla wraps provide 200-250 calories per wrap.

Calories in Different Types of Large Tortilla Wraps

There are a few main types of large tortilla wraps:

Flour Tortilla Wraps

Flour tortillas are made from wheat flour and are one of the most common types of wraps. A 10-12 inch flour tortilla wrap contains around 230-300 calories.

For example:

– Mission Large Flour Tortilla (12 inch) – 230 calories
– La Banderita Large Flour Tortilla (12 inch) – 250 calories
– Tumaro’s Large Flour Tortilla (10 inch) – 260 calories

Whole Wheat Flour Tortilla Wraps

Whole wheat flour tortilla wraps are made with whole wheat flour instead of refined white flour. They contain a bit more fiber and nutrients than regular flour tortillas. A large whole wheat flour tortilla wrap provides around 200-250 calories.

For example:

– Mission Whole Wheat Large Tortilla (12 inch) – 220 calories
– Toufayan Whole Wheat Wrap (10 inch) – 210 calories
– La Tortilla Factory Whole Wheat Large Wrap (12 inch) – 250 calories

Spinach Tortilla Wraps

Spinach tortilla wraps are made with the addition of spinach, adding extra vitamins and nutrients. A large spinach wrap contains approximately 230-270 calories.

For example:

– Mission Large Spinach Herb Wrap (12 inch) – 230 calories
– Toufayan Whole Wheat Spinach Wrap (10 inch) – 260 calories
– La Tortilla Factory Spinach Wrap (12 inch) – 270 calories

Tomato Basil Tortilla Wraps

Tomato basil or sun-dried tomato tortilla wraps have the addition of tomatoes and basil. They contain around 210-250 calories per large wrap.

For example:

– Mission Large Tomato Basil Wrap (12 inch) – 210 calories
– Tumaro’s Sun-Dried Tomato Wrap (10 inch) – 240 calories
– La Banderita Sundried Tomato Wrap (12 inch) – 250 calories

Garlic Herb Tortilla Wraps

Garlic herb flavored tortilla wraps contain garlic and herbs like parsley, oregano, basil etc. A large garlic herb wrap provides approximately 220-270 calories.

For example:

– Mission Large Garlic Herb Wrap (12 inch) – 220 calories
– La Banderita Garlic Herb Wrap (12 inch) – 240 calories
– Toufayan Garlic Herb Wrap (10 inch) – 260 calories

Jalapeno Cheddar Tortilla Wraps

Spicy jalapeno cheddar tortilla wraps contain jalapeno peppers and cheddar cheese. They contain around 220-280 calories per large wrap.

For example:

– Mission Large Jalapeno Cheddar Wrap (12 inch) – 220 calories
– Tumaro’s Jalapeno Wrap (10 inch) – 250 calories
– La Tortilla Factory Jalapeno Cheddar Wrap (12 inch) – 280 calories

Factors Affecting Calories in Large Tortilla Wraps

Several factors affect the calorie content in large tortilla wraps, including:


– Flour type – Whole wheat wraps contain more nutrients and fiber than white flour wraps.
– Added ingredients like spinach provide extra vitamins and minerals.
– High fat ingredients like cheese increases calorie content.


– The larger the tortilla, the more calories it will contain. A 12 inch wrap has more calories than a 10 inch wrap.


– Thicker tortillas contain more calories than thinner, lighter wraps.

Cooking Method

– Deep-frying tortilla wraps adds a significant amount of calories from oil. Grilled or pan-fried tortillas have fewer calories.


– Different brands use slightly different ingredients and recipes, causing calorie differences between brands.

Nutritional Value of Large Tortilla Wraps

In addition to calories, large flour tortilla wraps provide:

– Carbohydrates – A 12 inch flour tortilla provides around 45-50g carbs. Whole wheat tortillas have around 40g carbs.

– Protein – Around 5-8g protein per large flour tortilla wrap.

– Fat – Most of the fat in tortilla wraps comes from oil used in cooking. A standard flour tortilla wrap provides 2-3g fat.

– Fiber – Whole wheat tortillas contain around 5g fiber. Regular flour tortillas have 2-3g fiber.

– Minerals like iron, calcium, potassium.

So in summary, large tortilla wraps are high in carbohydrates but low in fat and protein. Whole wheat versions provide extra fiber and nutrients than regular flour tortillas. The exact nutrition varies by brand.

Healthiest Options for Low-Calorie Large Tortilla Wraps

If you are looking for the healthiest low-calorie options for large tortilla wraps, some good choices include:

– Tumaro’s Low in Carb Garden Spinach Wrap (10 inch) – 90 calories
– La Tortilla Factory Smart & Delicious Low Carb Wrap (12 inch) – 80 calories
– Toufayan Bakery Select Gluten Free Wrap (10 inch) – 140 calories
– Mission Carb Balance Whole Wheat Tortilla (12 inch) – 110 calories

These wraps use modified recipes and ingredients to create lower calorie, higher fiber, and higher protein tortilla options.

You can also stick to standard whole wheat tortillas, which are lower in calories than regular flour tortillas. Choosing thinner wraps instead of thick tortillas can further reduce calories.

Low Calorie Fillings for Large Tortilla Wraps

In addition to selecting lower calorie wraps, you can limit the other fillings and toppings to create a healthier low calorie wrap. Some tasty and nutritious fillings include:

Vegetables: Lettuce, spinach, tomatoes, cucumbers, roasted bell peppers, roasted sweet potatoes, grilled zucchini or eggplant, pickled vegetables

Lean Proteins: Grilled chicken, roasted turkey, tuna, eggs, black beans, chickpeas, greek yogurt

Cheese and Sauces: Go for low-fat options like feta, goat cheese, parmesan, greek yogurt sauce, hummus

Herbs and Spices: Black pepper, cilantro, basil, oregano, cumin, garlic

Putting it Together – Some Low Calorie Wrap Ideas

– Turkey, spinach, tomato, avocado, hummus – around 300 calories
– Tuna, lettuce, cucumber, greek yogurt dill sauce – around 250 calories
– Egg white, roasted sweet potato, black beans, salsa – around 300 calories
– Chicken, bell pepper, corn, lettuce, guacamole – around 350 calories

So in summary, stick to whole wheat or lower carb/calorie wraps, load up on veggies, and use lean proteins and low-fat sauce options to create satisfying and nutritious low calorie wrap recipes.

High Calorie Fillings to Avoid

While wraps can be a healthy meal option, with the wrong high calorie fillings they can become dietary disasters. Some of the most high-calorie ingredients to limit or avoid include:

High Fat Meats: Bacon, pepperoni, chorizo, salami, bologna, ground beef

Cheese: Regular cheese slices or shreds, queso, nacho cheese

Creamy Sauces: Ranch, mayo, sour cream, creamy salad dressings

Fried Foods: French fries, tater tots, hash browns

Sugary Foods: Honey, jams, chocolate spreads

Choosing these high-fat, high-calorie ingredients as wrap fillings can add 500+ calories to your meal very quickly. Load up your wrap with veggies instead for nutrition without all the extra calories.

How to Estimate Calories for Homemade Wraps

It’s easy to figure out the calories in wraps from a package label, but what about when you make homemade wraps? Here are some tips:

1. Look up the calories for the size of tortilla or wrap you are using. A 10-12 inch wrap will be around 200-300 calories.

2. Weigh out any meat, cheese, or other ingredients you add to the wrap and look up the calories per ounce.

3. For produce like lettuce, tomatoes, etc just estimate 1-2 tablespoons = 5-10 calories per vegetable.

4. Look up calories for any sauce or dressing you add – oils, mayo, dressings etc. Measure out a tablespoon to estimate.

5. Add up the calories estimates for all the ingredients. An average homemade wrap with 1 tortilla, 3 oz meat, veggies, sauce might be around 500-600 calories total.

If you make consistent homemade wrap recipes, consider creating your own entry in a calorie counting app recipe builder. This lets you calculate it once, then log the wrap easily each time you make it.

Comparing Calories in Wraps vs Other Fast Food Options

How do wraps compare calorie-wise to other popular fast food choices?

Food Calories
Burrito (flour tortilla) with rice, beans, meat 700-1,000
Sandwich (6″ sub roll) with deli meat, cheese 500-800
Wrap (10″ flour tortilla) 300-500
Hamburger 250-500
Taco (corn tortilla) 150-200
Slice of pizza 250-400

As you can see, wraps are generally a lighter option compared to burgers, subs, burritos and pizza. You can get a satisfying wrap meal for around 300-500 calories compared to 500-1,000+ for the higher calorie options.

Picking whole wheat or lower carb tortillas, loading up on veggies, and limiting high-fat toppings will keep your wrap light.

Tips for Choosing Lower Calorie Wraps

Here are some tips for lightening up your wrap game:

– Choose smaller 10 inch wraps instead of giant 12 inch tortillas.

– Opt for thin, light wraps rather than thick and dense options

– Pick whole wheat, spinach, or lower carb tortilla varieties. They cut calories.

– Load up the wrap with tons of crunchy fresh veggies and greens.

– Use lean proteins like chicken, fish, and beans instead of high-fat meats.

– Use Greek yogurt, hummus, mustard, etc for lower cal dressing and sauce options.

– Skip the creamy dressings like ranch, mayo, and sour cream.

– Limit high calorie fried foods and cheeses inside your wrap.

– Read nutrition labels and compare calories between different brands and varieties.

With some simple substitutions and smart ingredient choices, you can enjoy deliciously satisfying wraps at around 300 calories versus 500-600+ for higher calorie versions.

Healthy Low Calorie Wrap Recipes

Here are some delicious and nutritious wrap recipes that keep the calorie count low:

Turkey Avocado Wrap

– 1 whole wheat tortilla (150 calories)
– 3 oz sliced turkey (70 calories)
– 1⁄4 sliced avocado (60 calories)
– Lettuce, tomato, onion, mustard
– Total: Around 280 calories

Southwest Chicken Wrap

– 1 La Tortilla Factory Low Carb Wrap (80 calories)
– 3 oz grilled chicken (140 calories)
– Lettuce, bell pepper, corn, black beans, salsa
– Total: Around 320 calories

Mediterranean Tuna Wrap

– 1 Tumaro’s Mediterranean Wrap (110 calories)
– 3 oz tuna (90 calories)
– Lettuce, tomato, cucumber, feta, Greek yogurt sauce
– Total: Around 300 calories

Veggie Hummus Wrap

– 1 spinach tortilla (140 calories)
– Hummus (50 calories)
– Cucumber, bell pepper, red onion, tomato
– Total: Around 200 calories

So you can make crave-worthy wraps for around 300 calories or less. The key is choosing lower calorie tortillas and fillings.

High Calorie Wrap Recipes to Avoid

It’s also helpful to recognize wraps that are calorie bombs in disguise. Some recipes that add up to 500, 600+ calories fast include:

– Burrito wraps with rice, beans, guac, sour cream, cheese
– BBQ chicken wraps with bacon, cheddar, ranch
– Philly cheesesteak wraps
– Monte cristo wraps with deli meat, ham, cheese
– Wraps with breaded, fried ingredients like chicken tenders or french fries

In general, minimize ingredients like regular tortillas, cheese, fatty proteins, creamy sauces, fried foods, and refined carbs like white rice. Load up on lean proteins and unlimited veggies instead.


Does wrap size affect calories?

Yes, the larger the wrap, the more calories it will have. A 12 inch tortilla will be higher in calories than a 10 inch. Go for the smallest you can enjoy.

Do whole wheat or spinach wraps have fewer calories?

Wraps made with whole grains or added vegetables do slightly reduce the calorie count while adding nutrients.

What is the healthiest wrap option?

Some of the healthiest wrap options include Tumaro’s Low in Carb Garden Spinach wrap, Toufayan Bakery Select Gluten Free Wrap, and Mission Carb Balance Whole Wheat Tortilla.

Do I have to give up wraps if I’m dieting?

You can absolutely still enjoy wraps when dieting by choosing lower carb, high fiber tortillas and loading your wrap up with lean protein and veggies. This keeps them light. Skip high-fat ingredients like bacon and cheese.

How can I calculate calories in a homemade wrap?

Add up the calories for each ingredient you’re using – start with the tortilla calories. Weigh or measure the other ingredients and look up the calorie info to total up your wrap.

The Bottom Line

In summary, a large 10-12 inch flour tortilla wrap provides approximately 200-300 calories depending on the variety. Whole wheat, spinach, or low carb tortillas can drop the count lower. Load your wrap up with veggies and lean protein and avoid fatty ingredients for a satisfying 300-400 calorie meal. With the right light ingredients, wraps can be a go-to healthy fast food option.

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