A turkey wrap is a popular lunch item that is seen on many restaurant menus and deli counters. Wraps provide a convenient and portable meal, while also allowing for a variety of healthy fillings like turkey, vegetables, and cheese. But with all of these ingredients rolled up into one handheld package, many people wonder just how many calories are in a turkey wrap.
What is a Turkey Wrap?
A turkey wrap is composed of a tortilla or flatbread that is wrapped around turkey and various other fillings. The tortilla acts as the wrap exterior, while the interior contains the turkey and ingredients. Some of the most common fillings and add-ons for a turkey wrap include:
- Sliced turkey breast – The turkey is usually oven-roasted or smoked.
- Cheese – Cheddar, Swiss, pepper jack, and provolone are popular cheeses.
- Lettuce – Romaine, green leaf, or spinach are typical choices.
- Vegetables – Onions, tomatoes, cucumbers, bell peppers, and avocado are often added.
- Sauces and spreads – Mayo, mustard, hummus, pesto, or cranberry sauce can be used.
- Bread – Flour tortillas, whole wheat wraps, lavash, and flatbreads are commonly used.
The ingredients can be mixed together with the turkey or layered on top of each other inside the wrap. The wrap is then rolled up tight to keep the fillings enclosed.
Calories in Tortillas and Flatbreads
The type of bread used to create the wrap can greatly vary the amount of calories:
| Bread | Calories |
|---|---|
| Flour tortilla (10 inch) | 300 |
| Whole wheat tortilla (10 inch) | 170 |
| Lavash | 230 |
| Flatbread | 150 |
Flour tortillas tend to be the highest in calories, with most 10-inch wraps containing around 300 calories. Whole wheat wraps have significantly fewer at about 170 calories. Lavash and flatbreads fall in the middle with 230 and 150 calories respectively.
To make a turkey wrap lower in calories, choose a whole wheat or flatbread option instead of standard flour tortillas whenever possible.
Calories in Turkey and Cheese
Turkey and cheese are the main ingredients in a turkey wrap, so their calories add up quickly:
| Ingredient | Calories |
|---|---|
| Sliced turkey breast (4 oz) | 140 |
| Swiss cheese (1.5 oz) | 171 |
| Cheddar cheese (1.5 oz) | 174 |
A standard serving of 4 ounces of sliced turkey breast contains around 140 calories. Sliced cheese can range from 170-175 calories for 1.5 ounces.
Most wraps contain 4-6 ounces of turkey and 1.5-2 ounces of cheese. Just the turkey and cheese alone can add up to about 400 calories in a wrap. Limiting the amounts of turkey and cheese is one of the best ways to reduce the calories in a turkey wrap.
Calories in Vegetables and Sauces
Adding veggies and sauces boosts nutrition while only adding minimal calories:
| Ingredient | Calories |
|---|---|
| Lettuce, 1 cup shredded | 5 |
| Tomatoes, 1⁄2 cup sliced | 12 |
| Bell peppers, 1⁄2 cup chopped | 15 |
| Onions, 1⁄4 cup sliced | 15 |
| Avocado, 2 Tbsp | 50 |
| Hummus, 2 Tbsp | 46 |
| Cranberry sauce, 2 Tbsp | 44 |
Lettuce, tomatoes, peppers and onions all contain 5-15 calories per serving. Even nutrient-dense options like avocado and hummus are only around 50 calories for a couple tablespoons. Sauces like cranberry sauce are comparable. Loading up a wrap with extra veggies and condiments can help make it more filling without breaking the calorie bank.
Putting it All Together
When you add up the calories from all the components, most turkey wraps fall within a range of 500-800 calories:
| Ingredient | Calories |
|---|---|
| Whole wheat tortilla | 170 |
| Turkey breast, 4 oz | 140 |
| Swiss cheese, 1.5 oz | 171 |
| Lettuce, tomato, onion, bell pepper | 40 |
| Hummus, 2 Tbsp | 46 |
| Total Calories | 567 |
This sample wrap made with a whole wheat tortilla, 4 ounces turkey, light cheese, and veggies comes out to 567 calories. But if made with a flour tortilla and heavier amounts of turkey and cheese, the calories could easily exceed 700 or more.
Lower Calorie Options Under 500 Calories
There are some simple ways to put together a turkey wrap with fewer than 500 calories:
– Use a lower-calorie flatbread or lavash instead of a flour tortilla.
– Choose a smaller 10-inch wrap instead of a jumbo size.
– Load up with extra veggies which add volume without a lot of calories.
– Use lighter amounts of turkey (3-4 oz portions).
– Choose reduced-fat cheese or use just a sprinkle.
– Use mustard, hummus, or vinaigrette instead of mayo-based sauces.
– Add avocado for creaminess and nutrition without lots of calories.
Higher Calorie Options Over 700 Calories
On the other hand, some ingredients and preparation methods can boost a turkey wrap up over 700 calories:
– Using a large flour tortilla as the wrap base.
– Extra-large tortillas (12 inches or jumbo).
– Loading up with 6 ounces or more of turkey.
– Using higher-fat, full-calorie cheeses like cheddar or pepper jack.
– Adding bacon or other fatty meats.
– Using high-calorie sauces like ranch, mayo, or creamy Caesar dressing.
– Frying or grilling the wrap to make it crispy.
– Pairing it with chips, fries or other sides.
Calorie Ranges for Restaurant Turkey Wraps
To give you an idea of how turkey wrap calories can vary by restaurant, here are some popular choices and their nutrition stats:
| Restaurant | Turkey Wrap | Calories |
|---|---|---|
| Starbucks | Turkey Rustico Panini | 500 |
| Panera Bread | Smoked Turkey Wrap | 630 |
| McAlister’s Deli | Turkey and Cheese Wrap | 820 |
| Schlotzsky’s | Mesquite Chicken Wrap | 700 |
| Jason’s Deli | Club Wrap | 790 |
As you can see, calories range from around 500 for more basic turkey wraps up to over 800 for larger portions or those with higher-calorie ingredients. Your best bet is to customize your order and ask for any sauces or extras on the side.
Lower-Calorie Turkey Wrap Ideas Under 500 Calories
Here are some ideas for putting together a tasty turkey wrap that still clocks in at under 500 calories:
Pesto Turkey Wrap
- Whole wheat tortilla (170 calories)
- 3 oz sliced turkey breast (105 calories)
- 1 tbsp pesto (85 calories)
- Lettuce, tomatoes, onions, roasted red peppers (~30 calories)
- Total: About 390 calories
Southwest Turkey Wrap
- Flatbread (150 calories)
- 4 oz turkey breast (140 calories)
- 1 oz pepper jack cheese (75 calories)
- Lettuce, tomatoes, onions, salsa (~30 calories)
- Total: About 395 calories
Crunchwrap-Style Turkey Wrap
- Lavash bread (230 calories)
- 4 oz turkey breast (140 calories)
- Lettuce, tomato, refried beans, salsa (~50 calories)
- Total: About 420 calories
Protein-Packed Wrap
- Whole wheat tortilla (170 calories)
- 4 oz turkey breast (140 calories)
- 2 Tbsp hummus (46 calories)
- Lettuce, tomato, sprouts, bell pepper (~20 calories)
- Total: About 376 calories
Making Your Turkey Wrap Healthier
Beyond just choosing lower-calorie options, there are other ways to give your turkey wrap a nutrition upgrade:
- Use whole grain wraps that offer more fiber.
- Load up with fiber-rich veggies like lettuce, spinach, bell peppers, mushrooms, etc.
- Include nutrient-packed additions like avocado or hummus.
- Switch out mayo-based dressings for lighter options like mustard, oil and vinegar, salsa, etc.
- Swap fatty meats like bacon or sausage for lower-fat options like turkey.
- Choose reduced-fat cheese or use just a sprinkle.
- Stick to water, unsweetened tea, or seltzer instead of soda or sweetened drinks.
Making your own turkey wrap at home is also a healthier option than getting it from a restaurant or deli counter. You can control the ingredients and portions exactly to your liking.
Common Questions
Here are answers to some frequently asked questions about the calorie content of turkey wraps:
How many calories are in a Subway turkey wrap?
At Subway restaurants, turkey wrap calories range from about 300-500 depending on size and ingredients. A 6-inch turkey, bacon, and cheese wrap contains around 310 calories, while a footlong wrap can exceed 500 calories.
Is a turkey wrap healthy?
Turkey wraps can be a very healthy lunch choice depending on how they are prepared. Choosing whole grain wraps, lean turkey breast, reduced-fat cheese and generous veggies and plant-based sauces makes them a nutritious option. But large flour tortillas, fatty meats and calorie-laden sauces can make them unhealthy.
Which is healthier: turkey wraps or sandwiches?
Turkey wraps and sandwiches can both be healthy options. Wraps offer the benefit of containing all ingredients conveniently wrapped up, while sandwiches allow you to easily customize and control portions. In general, wraps contain fewer total calories but sandwiches may be more filling with whole-grain bread. Choose the option you prefer based on your taste and health goals.
Should you eat turkey wraps for weight loss?
Turkey wraps can definitely be incorporated into a weight loss eating pattern. To maximize their effectiveness, choose whole grain wraps, lean turkey breast, reduced-fat cheese, and generous vegetables. Avoid fatty ingredients like bacon or ranch sauce. Pair wraps with fresh fruit and vegetables for a balanced, portion-controlled meal.
The Bottom Line
Turkey wraps can satisfy your hunger and give you lasting energy thanks to lean protein, fiber, and nutrients. Pay attention to your choice of tortilla or flatbread, turkey and cheese portions, additional ingredients, and preparation method. Choosing wise ingredients and reasonable portions allows you to enjoy flavorful turkey wraps for around 500 calories or less. With some mindful modifications, turkey wraps can be a slimming snack or lunch option.
