Turkey roll ups are a popular and easy low-calorie snack or meal option. But exactly how many calories are in a turkey roll up? The number of calories can vary based on the type and amount of ingredients used.
What is a Turkey Roll Up?
A turkey roll up is made by rolling up sliced turkey meat with cheese and vegetables inside a tortilla or lettuce wrap. Typical ingredients include:
- Sliced turkey breast
- Cheese such as cheddar, Swiss, provolone or cream cheese
- Lettuce or spinach
- Sliced vegetables like cucumbers, bell peppers, onions or tomatoes
- Tortilla, flatbread or lettuce leaves
- Condiments like mustard, mayo or hummus
The turkey and fillings are wrapped inside the tortilla, flatbread or lettuce leaf to create a handy low-carb sandwich alternative. Turkey roll ups are highly customizable, so ingredients can be added or swapped to suit individual tastes and nutritional needs.
Calories in Turkey Roll Up Ingredients
To determine how many calories are in a turkey roll up, you need to look at the calorie content of each ingredient used:
Turkey
Turkey breast is very low in fat and calories:
- 2 ounces sliced turkey breast: 70 calories
Cheese
Cheese adds protein plus more calories and fat:
- 1 ounce cheddar cheese: 110 calories
- 1 ounce Swiss cheese: 111 calories
- 1 ounce provolone: 104 calories
- 1 ounce cream cheese: 100 calories
Vegetables
Vegetables provide important vitamins, minerals and fiber with minimal calories:
- 1/2 cup sliced bell peppers: 20 calories
- 1/2 cup sliced cucumbers: 8 calories
- 1/2 cup spinach: 7 calories
- 1/2 cup lettuce: 5 calories
- 1/4 cup sliced onions: 16 calories
- 1/4 cup cherry tomatoes: 18 calories
Bread
Tortillas and flatbreads can vary in calories:
- 1 (6-inch) flour tortilla: about 110 calories
- 1 (6-inch) whole wheat tortilla: about 90 calories
- 1 lettuce leaf: 5 calories
- 1 (6-inch) flatbread: about 90 calories
Condiments
Condiments like mustard, mayo and hummus add flavor with some extra calories:
- 1 tablespoon mustard: 5 calories
- 1 tablespoon mayo: 90 calories
- 2 tablespoons hummus: 50 calories
Calorie Total in a Turkey Roll Up
Putting this all together, here are some estimates for total calories in turkey roll ups made with common ingredient combinations:
| Turkey Roll Up Ingredients | Calorie Total |
|---|---|
| 2 oz turkey + 1 oz cheddar + Veggies + 1 flour tortilla | ~295 calories |
| 2 oz turkey + 1 oz Swiss + Veggies + 1 wheat tortilla | ~275 calories |
| 2 oz turkey + 1 lettuce wrap + Mustard | ~80 calories |
| 2 oz turkey + 1 oz cream cheese + Veggies + 1 flatbread | ~285 calories |
As you can see, turkey roll ups can range from around 80 calories up to 300 calories depending on the ingredients used. Some tips to reduce calories include:
- Use lettuce wraps instead of tortillas
- Limit high-calorie ingredients like cheese and mayo
- Load up on veggies instead of cheese
- Use mustard instead of mayo
- Choose whole wheat tortillas over white flour
Factors That Affect Calorie Count
The exact calorie count in a turkey roll up depends on a few factors:
Portion Size
The more generous you are with the ingredients, the more calories the roll up will contain:
- A turkey roll up made with 4 ounces of turkey will be higher in calories than one with just 2 ounces
- Using 2 slices of cheese instead of 1 will add more calories
- Stuffing the tortilla with extra veggies will increase the calorie count compared to a lightly filled wrap
Ingredients
Higher calorie ingredients like cheese, mayo and tortillas will boost the calories versus lower calorie options like mustard, lettuce and vegetables:
- Substituting cheddar cheese for Swiss won’t make a big calorie difference
- However, choosing a lettuce wrap instead of a tortilla will significantly reduce calories
- Using turkey breast instead of higher-fat turkey deli meat will save calories
Preparation Method
How you prepare and assemble the roll up can alter the calorie content:
- Spreading mayo on the tortilla before adding fillings will add around 90 calories
- Brushing olive oil on the tortilla or flatbread before toasting adds about 40 calories
- Grilling the roll ups adds minimal calories versus assembling them cold
Accompaniments
What you eat with your turkey roll up can increase the overall calorie intake:
- Pairing roll ups with a side salad instead of chips saves calories
- Dipping roll ups in ranch dressing adds about 50 calories per tablespoon
- Serving roll ups with a piece of fruit rather than a cookie keeps calories down
How to Determine Calories Accurately
To get the most accurate idea of how many calories are in your turkey roll up, follow these tips:
- Weigh ingredients: Use a food scale to weigh portions of cheese, turkey and other ingredients rather than relying on package servings.
- Use a calorie counter: Look up the calories for each ingredient you use in your roll up in a calorie counting app or online database.
- Read labels: Check the Nutrition Facts labels on packaged ingredients like tortillas and cheese for calorie information.
- Make note of condiments: Remember to account for any mayo, mustard, oil or other condiments you add.
- Consider preparation method: Factor in any calories added through cooking methods like grilling or toasting.
- Track accompaniments: Account for any sides, dips or drinks you have with your roll up.
Tracking the calories in a turkey roll up takes a bit of work, but being aware of what you’re eating is an important part of balanced nutrition.
Low Calorie Turkey Roll Up Ideas
Here are some ideas for light turkey roll ups under 200 calories:
The Classic
- 2 oz turkey breast
- 1 lettuce leaf
- 2 slices tomatoes
- 1 teaspoon mustard
~80 calories
Mediterranean
- 2 oz turkey breast
- 1 whole wheat tortilla
- 1 tablespoon hummus
- Spinach leaves
- Sliced cucumbers
- Sliced red onion
~180 calories
BLT
- 2 oz turkey breast
- 1 lettuce leaf
- 2 slices tomato
- 2 slices cooked turkey bacon
~130 calories
Fiesta
- 2 oz turkey breast
- 1 whole wheat tortilla
- Sliced bell peppers
- Chopped cilantro
- Salsa
~170 calories
High Calorie Turkey Roll Up Ingredients to Avoid
To keep your turkey roll up calories under control, avoid these high-calorie ingredients:
- Buttery crackers: Woven inside the wrap may seem innovative but crackers can add around 130 calories per ounce.
- Avocado: While nutritious, half an avocado has about 160 calories so can quickly boost the calorie count.
- Bacon: Just 2 slices of bacon contain about 90 calories.
- Ranch dressing: Drizzled over the wrap provides flavor but packs about 45 calories per tablespoon.
- Fried onion strings: Used as a garnish, fried onions contain about 130 calories per 1/4 cup.
Opt for lower-calorie ingredients like spinach, cucumbers, tomatoes and mustard to help keep calories under control.
Healthy Turkey Roll Up Tips
Here are some tips for making healthy turkey roll ups:
- Use lean turkey breast instead of higher-fat deli meats.
- Load up on veggies like spinach, bell peppers, cucumbers and tomatoes.
- Limit high-calorie cheeses or use just a sprinkle of grated parmesan.
- Choose whole grain tortillas or flatbreads.
- Use mustard, hummus or tahini instead of mayo for moisture.
- Add crunchy textures with sliced apples, celery or water chestnuts.
- Try using collard greens or romaine lettuce wraps for low-carb options.
- Flavor wraps with fresh herbs like basil, dill or cilantro.
- Opt for baked turkey chips or carrots instead of deep fried side dishes.
- Drink water, unsweetened tea or seltzer instead of sugary beverages.
With smart ingredient choices and preparation methods, turkey roll ups can be a nutritious and slimming lunch or snack option.
| Ingredient | Calories |
|---|---|
| 2 ounces turkey | 70 |
| 1 ounce cheddar cheese | 110 |
| 1 flour tortilla (6-inch) | 110 |
| Lettuce, tomatoes, onions, peppers | ~20 |
| 1 teaspoon mustard | 5 |
| Total (Sample Turkey Roll Up) | ~295 |
Conclusion
In general, a turkey roll up made with a lean tortilla or lettuce wrap, plenty of fresh veggies and a couple ounces of turkey will come in around 200-300 calories. Paying attention to portion sizes, making smart ingredient swaps and choosing healthy preparation methods can help keep roll up calories low. Turkey roll ups can be a nutritious grab-and-go option as long as you keep an eye on high-calorie add-ons.
