Is a spinach wrap healthy?

A spinach wrap is a tortilla or flatbread that is filled with spinach and other ingredients to make a convenient handheld meal. Spinach wraps have become a popular lunch and snack choice for many people looking for a nutritious on-the-go meal. But are spinach wraps actually healthy? There are a few key factors to consider when evaluating the nutritional value of spinach wraps.


The main ingredient that sets spinach wraps apart is the spinach itself. Spinach is widely considered to be one of the healthiest foods you can eat. Here are some of the key nutrients found in spinach:

  • Vitamin A – This vitamin is important for healthy vision and cell growth. Just 1 cup of raw spinach provides over 50% of your daily needs.
  • Vitamin C – An antioxidant that supports immune function. You get about 25% of your daily vitamin C from 1 cup of spinach.
  • Vitamin K – Supports bone health and blood clotting. A 1 cup serving of spinach provides over 100% of the RDI for vitamin K.
  • Folate – Crucial for cell function and tissue growth. 1 cup of spinach provides about 25% of your daily folate needs.
  • Iron – An essential mineral that carries oxygen in the blood. Spinach is high in iron, with a 1 cup serving providing around 5 mg.
  • Magnesium – Important for muscle and nerve function. 1 cup of spinach provides about 40 mg of magnesium.
  • Lutein – An antioxidant that supports eye health. Spinach is one of the best sources of lutein.

So spinach itself packs an impressive nutritional punch. Eating spinach as part of a wrap, salad, or sandwich is an easy way to get more of these important nutrients into your diet.

Whole Grain Tortilla

In addition to the spinach, the type of tortilla or flatbread used will impact the nutrition of the wrap. Whole grain tortillas provide more fiber, vitamins, and minerals compared to white, refined flour tortillas.

Look for a wrap made with 100% whole wheat or other whole grains like brown rice, quinoa, oats, etc. A whole grain tortilla can offer around 5-10 grams of fiber, a range of B vitamins, iron, and magnesium. Choosing a whole grain wrap maximizes the nutrition of the spinach wrap.

Added Ingredients

What other ingredients are added to the spinach wrap will determine whether it ultimately is a healthy choice or not. Some nutritious additions include:

  • Beans – Black beans, chickpeas, or other beans add protein and fiber.
  • Lean protein – Chicken, turkey, or tofu are healthy proteins to pair with spinach.
  • Vegetables – Onions, tomatoes, peppers, mushrooms, etc make tasty additions.
  • Cheese – Feta, goat cheese, or shredded mozzarella add calcium, protein and flavor.
  • Hummus – Chickpea hummus spreads add creaminess and nutrition.
  • Nuts and seeds – Walnuts, almonds, chia seeds, etc are nutritious toppings.

On the other hand, ingredients like fried meats, heavy sauces, sour cream, and butter or oil can tip the scales toward an unhealthy wrap.

Portion Size

As with any food, portion control is an important factor for nutrition and weight management. A normal spinach wrap is about 6 to 10 inches in diameter. Stick with a single wrap that size as a meal, or pair it with soup or salad for a more balanced meal.

Giant 12-inch wraps or eating multiple wraps in one sitting can pile on excess calories, fat, sodium, etc. Measure your portions and read package labels if purchasing pre-made spinach wraps to keep portions in check.

Nutrition Facts for Spinach Wraps

Now that we’ve looked at the key ingredients, let’s look at the actual nutrition numbers for a typical spinach wrap.

This is the nutrition information for a spinach wrap made with a 100% whole wheat tortilla, raw spinach, tomatoes, cucumbers, red onions, and hummus:

Nutrient Amount
Calories 295
Fat 8 g
Saturated fat 1 g
Sodium 464 mg
Carbohydrates 46 g
Fiber 10 g
Sugars 3 g
Protein 11 g

As you can see, a vegetable-packed spinach wrap made with whole grain tortilla and hummus offers significant nutritional value.

You get vitamins, minerals, and antioxidants from the spinach and vegetables. Fiber is boosted by both the whole grain wrap and the hummus. Plant-based protein comes from the hummus. Even though the calorie count is moderately high at 295 calories, the wrap keeps you full and satisfied with the fiber, healthy fats, and protein.

This type of spinach wrap makes for a nutritious lunch or light dinner when paired with some fresh fruit and yogurt.

Benefits of Spinach Wraps

Now that we’ve examined the nutrition profile of spinach wraps, let’s look at some of the key benefits you can get from eating them:

1. Provides Fiber

Between the whole grain tortilla and the spinach, a spinach wrap can provide 10-15 grams of dietary fiber or more. This supports healthy digestion, keeps you feeling full, and helps maintain low blood sugar levels. The fiber also feeds the healthy gut microbiome.

2. Packs Nutrients

As discussed previously, spinach wraps deliver a concentrated dose of vitamins, minerals, and antioxidants from all of the fresh vegetables. This includes vitamins A, C, and K, as well as manganese, folate, iron, copper, and potassium.

3. Contains Plant-Based Protein

The addition of hummus, beans, tofu, nuts or seeds boosts the protein content of spinach wraps. Protein keeps you feeling fuller for longer after eating and is important for building and repairing muscle.

4. Offers Healthy Fats

Spinach wraps often include small amounts of polyunsaturated and monounsaturated fats from hummus, olive oil, nuts, or seeds. These unsaturated fats help reduce inflammation.

5. May Support Heart Health

The fiber, potassium, vitamin K, and unsaturated fats in spinach wraps may help support cardiovascular health. Potassium counteracts sodium to help lower blood pressure.

6. Provides Antioxidants

The antioxidants lutein, vitamin C, vitamin E, and beta-carotene fight cellular damage by neutralizing harmful free radicals. This helps reduce oxidative stress and inflammation.

7. Can Be Gluten-Free

Those avoiding gluten can opt for gluten-free wraps made from lettuce leaves, collard greens, or other gluten-free grains like rice wraps. This allows those with celiac disease or gluten intolerance to enjoy spinach wraps.

Spinach Wrap Recipe Ideas

Spinach wraps are endlessly adaptable. Here are some healthy and delicious spinach wrap recipe ideas:

Southwestern Spinach Wrap

– Whole wheat tortilla
– Spinach
– Black beans
– Tomatoes
– Onion
– Cilantro
– Shredded cheddar
– Avocado

Greek Spinach Wrap

– Whole grain flatbread
– Spinach
– Chickpeas
– Cucumbers
– Tomatoes
– Feta cheese
– Red onion
– Tzatziki sauce

Buffalo Chicken Spinach Wrap

– High-fiber tortilla
– Spinach
– Shredded chicken
– Celery
– Light blue cheese dressing
– Buffalo hot sauce

Asian Chicken Spinach Wrap

– Brown rice tortilla
– Spinach
– Grilled chicken
– Mangoes
– Cucumbers
– Cilantro
– Ginger vinaigrette

Caprese Spinach Wrap

– Whole wheat tortilla
– Spinach
– Mozzarella pearls
– Tomato
– Pesto sauce
– Balsamic glaze

BLT Spinach Wrap

– Multigrain tortilla
– Spinach
– Turkey bacon
– Tomato
– Avocado
– Light mayo

Potential Downsides of Spinach Wraps

While spinach wraps can be a nutritious choice, there are a few potential downsides to keep in mind:

High in Sodium

The tortilla, cheese, condiments, etc can add excess sodium to spinach wraps. Be mindful of sodium levels if choosing pre-made or restaurant wraps.

Higher in Carbs

The combination of the tortilla plus hummus or beans raises the carbohydrate amount. Those limiting carbs may prefer a lettuce wrap.

Risk of Contamination

Raw spinach has an increased risk of contamination from E. coli or salmonella bacteria. Cooking the spinach helps reduce this risk.


Spinach wraps are not suitable for those with allergies to wheat, gluten or other ingredients. Check labels carefully for potential allergens.

Gut Issues

Some people experience gas or bloating from the fiber content of spinach wraps. Introduce high-fiber foods slowly.

Nutrient Absorption

The oxalic acid in spinach may interfere with absorption of some nutrients like calcium and iron. Enjoy wraps with other calcium/iron sources.


Overall, spinach wraps can be a very nutritious addition to a healthy diet when made with whole food ingredients. Spinach provides vitamins, minerals, and antioxidants. Whole grain tortillas add fiber. Lean proteins, veggies, beans, nuts and healthy fats all boost the nutritional value.

Aim for spinach wraps made at home or choose carefully when purchasing pre-made. Watch sodium content and portion sizes. Include other vegetables, fruits, whole grains, proteins and healthy fats in your diet for balance. With some savvy meal planning and smart choices, spinach wraps can be an excellent healthy meal or snack option.

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