How many calories is half a buffalo chicken wrap?

Determining the calorie count of food items can be an important part of maintaining a healthy diet and managing your weight. For those looking to control their calorie intake or count calories, knowing the calorie content of menu items you are considering can be helpful. This is especially true when dining out, as nutritional information is not always readily available.

One such menu item that people often enjoy is a buffalo chicken wrap. This sandwich is known for its spicy and tangy buffalo chicken filling. If you have decided to only eat half of this wrap, a common question is: how many calories is in half of a buffalo chicken wrap?

What is in a Buffalo Chicken Wrap?

The exact ingredients can vary by restaurant or recipe, but most buffalo chicken wraps contain the following main components:

  • Tortilla or flatbread – The wrap shell is most often a flour tortilla or flatbread.
  • Chicken – Cooked, shredded chicken breast meat.
  • Buffalo sauce – The tangy, vinegary cayenne pepper hot sauce gives these wraps their signature flavor.
  • Ranch or blue cheese dressing – Cooling creamy dressings help balance out the heat.
  • Lettuce – Shredded lettuce or mixed greens are commonly added for crunch.
  • Tomatoes – Sliced tomatoes add freshness.
  • Cheese – Shredded cheddar or pepper jack cheese is a popular choice.

Some variations may also include onions or celery. The chicken is usually sauteed or cooked then coated in buffalo sauce before being assembled into the wrap with the other ingredients.

Calories in Tortillas and Flatbreads

One of the main sources of calories in a buffalo chicken wrap is the wrap or flatbread itself. Here are some estimates for the amount of calories in different types of tortillas and flatbreads:

  • White or wheat flour tortilla (8 inches) – Approximately 150-180 calories
  • Spinach or sun-dried tomato flour tortilla (8 inches) – Approximately 100-170 calories
  • Corn tortilla (6 inches) – Approximately 50-55 calories
  • Flatbread or naan (1 ounce) – Approximately 80-100 calories

So for a typical 8-inch flour tortilla that may be used for a wrap, you can estimate it contributes about 150-180 calories to the total wrap calories.

Calories in Chicken

The cooked chicken in a buffalo chicken wrap also represents a significant portion of its calorie amount. Skinless chicken breast contains approximately 110-120 calories in a 3 ounce portion.

If we estimate there is around 4-6 ounces of diced, cooked chicken breast in a whole buffalo chicken wrap, that chicken contributes about 150-200 calories.

Calories in Buffalo Sauce

Buffalo sauce is generally a mixture of hot pepper sauce (such as Frank’s RedHot) and butter. A typical buffalo sauce consists of:

  • 1/4 cup hot pepper sauce – Negligible calories, around 0-5 calories
  • 2 tablespoons unsalted butter – Around 200 calories

The butter is where most of the calories come from in buffalo sauce. A single buffalo chicken wrap likely contains around 2-3 tablespoons of buffalo sauce. So the sauce itself adds about 100-150 calories to the wrap.

Calories in Ranch or Blue Cheese Dressing

Ranch and blue cheese dressings tend to have similar calorie amounts. Two tablespoons of each typically contains:

  • Ranch dressing – Around 115-140 calories
  • Blue cheese dressing – Around 120-140 calories

If we estimate there is around 2 tablespoons of ranch or blue cheese dressing on a buffalo chicken wrap, that’s another 120-140 calories.

Calories in Other Ingredients

The other ingredients in a buffalo chicken wrap, such as lettuce, tomatoes, onions, and celery, contain minimal calories. Some calories would come from any cheese included, with cheddar or pepper jack adding around 50-70 calories for 1-2 ounces.

Total Calories in a Full Buffalo Chicken Wrap

Adding up our estimates, a full buffalo chicken wrap with the following would contain approximately:

  • Tortilla or flatbread shell – 150-180 calories
  • Chicken – 150-200 calories
  • Buffalo sauce – 100-150 calories
  • Dressing – 120-140 calories
  • Cheese – 50-70 calories (optional)

In total, an average buffalo chicken wrap made with these ingredients contains around **670-740 calories**. Some may be slightly less or more depending on exact amounts of chicken and sauce. Wraps made with a thinner 6-inch tortilla would be on the lower end of this range.

Calories in Half of a Buffalo Chicken Wrap

Since we estimated a full buffalo chicken wrap has approximately 700 calories, if you ate half of the wrap, that half would contain about:

**350 calories**

This makes sense, since 700 divided by 2 is 350. Consuming only half of the wrap halves the calories.

So in summary:

Half of a typical buffalo chicken wrap contains approximately 350 calories.

This calorie estimate is based on average amounts of chicken, tortilla, buffalo sauce, dressing, and other standard ingredients. The exact amount can vary based on the specific recipe and proportions of each component. But 350 calories is a good ballpark figure for half of this popular wrap.

Ways to Decrease Calories in a Buffalo Chicken Wrap

If you want to lighten up your buffalo chicken wrap, there are several ways to cut down on the calories:

  • Use a lower calorie tortilla – A thin 100-calorie flatbread or high-fiber 50-calorie wrap would save about 100 calories compared to a regular flour tortilla.
  • Choose lettuce wraps – Skipping the tortilla altogether and using lettuce leaves as the wrap removes those carbohydrates and calories.
  • Use Greek yogurt instead of ranch or blue cheese dressing – Greek yogurt has about half the calories of regular creamy dressings.
  • Cut the amount of cheese – Skipping cheese or using just a sprinkle would save 50-70 calories.
  • Use a smaller tortilla – Opt for a 6-inch tortilla rather than 8-inch.
  • Reduce the buffalo sauce – Less sauce means less buttery calories.

Implementing some of these easy swaps can help make your buffalo chicken wrap a lighter meal.

Nutritional Benefits of Buffalo Chicken Wraps

While buffalo chicken wraps are high in calories, they can also provide some beneficial nutrition:

  • Protein – The chicken supplies lean protein to help you feel full and satisfied.
  • Fiber – Whole wheat tortillas and veggies like lettuce add fiber.
  • Vitamin C – Tomatoes contain this immune-boosting vitamin.
  • Calcium – The cheese provides some bone-building calcium.
  • Iron – Spinach tortillas boost the iron content.

So while you want to watch your portion size, buffalo chicken wraps can be a tasty way to get vitamins, minerals, and protein into your diet!

Healthier Substitutions for Buffalo Chicken Wraps

If you are looking for even healthier alternatives to try instead of buffalo chicken wraps, here are some ideas:

  • Grilled chicken wrap with avocado
  • Turkey wrap with roasted vegetables
  • Veggie hummus wrap
  • Grilled shrimp wrap with cabbage slaw
  • Tuna wrap made with Greek yogurt
  • Salmon salad wrap with cucumbers
  • Bean and veggie burrito wrap

These options typically contain more lean protein, healthy fats, and nutrients than a fried, sauce-laden buffalo chicken wrap. But you can still enjoy the convenience of a hand-held wrap sandwich.

Should You Eat Half or Whole Buffalo Chicken Wrap?

So should you eat a half or whole buffalo chicken wrap? Here are some factors to consider:

  • Your daily calorie needs – A 700 calorie wrap may be too large for some diet plans.
  • Your hunger level – If lightly hungry, half may satisfy; if very hungry, a whole wrap may be needed.
  • Meal timing – As a snack, half may be plenty; as a meal, a whole wrap is more appropriate.
  • Activity level – If extremely active, your body may require more calories and a whole wrap.
  • Wrap ingredients – Choosing lower calorie options may allow room for a whole wrap.
  • Other meals – Balance higher and lower calorie meals throughout your day.

In general, here are some recommendations:

  • If trying to lose weight, stick with half or make swaps to cut calories.
  • If you are highly active, a whole wrap is likely ok, especially with lower calorie options.
  • For a snack or side, half a wrap is a good balance.
  • For a main meal, a whole wrap serves as more complete nutrition.

The right choice ultimately comes down to listening to your body’s needs and adjusting portion sizes accordingly within your daily calorie goals. Half or whole, enjoying buffalo chicken wraps in moderation can be part of an overall balanced diet.


Determining calorie counts for common foods like buffalo chicken wraps allows you to be nutrition-aware when meal planning and dining. A full buffalo chicken wrap contains around 700 calories, so consuming half provides around 350 calories. There are also simple ways to lighten up this favorite sandwich. When eaten occasionally as part of an overall healthy eating pattern, buffalo chicken wraps can be incorporated into your diet while still managing calories. Being mindful of portions and making smart swaps helps balance the enjoyment of these tasty wraps with your nutritional needs.

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