How Many Calories in a Wrap

The number of calories in a wrap depends on two major factors: the type of wrap itself, and what’s inside it. A plain flour tortilla wrap, the most common type used in shops and takeaways contains anywhere between 150 and 220 calories, depending on its size and thickness.

A standard medium-sized white wrap (about 60–70g) typically has around 180–200 calories, before any fillings are added. Larger wraps, or wraps made with added fat or flavourings, can go well over 220 calories each.

Different Types of Wraps and Their Calories

Flour tortillas are the most common, but wraps also come in wholemeal, multigrain, spinach, beetroot, and low-carb versions. Wholemeal or seeded wraps are often slightly higher in calories (around 200–220 per wrap) due to extra fibre and fat from seeds, but they offer more nutrients and are more filling.

Low-carb or high-protein wraps marketed for dieting often contain 120–150 calories each but may include artificial ingredients or extra sodium. Flatbreads, such as Lebanese or Greek-style wraps, can also vary widely in calories depending on size and oil content.

What’s Inside the Wrap?

The filling is where most of the calories come from. A basic wrap with grilled chicken, lettuce, and a light spread might contain around 300–400 calories total. Add cheese, mayonnaise, or fried ingredients, and that total can jump to 600–800 calories or more.

For example:

• A chicken and bacon wrap with cheese and mayo: ~550–700 calories
• A falafel and hummus wrap with salad: ~500–600 calories
• A wrap with halloumi and sweet chilli sauce: ~600–750 calories

Even wraps labelled as “healthy” can be calorie-dense due to dressings, oils, or cheese.

Are Wraps Better Than Bread?

Wraps are often thought to be lighter than bread, but this isn’t always true. A large white wrap can contain the same or even more calories than two slices of bread. What sets wraps apart is their flexibility for fillings and the perception of being a “lighter” option, though this can be misleading depending on ingredients and portion size.

If you're choosing wraps for a lower-calorie meal, go for wholegrain options, limit cheese and sauces, and add plenty of salad or lean protein.

How to Make a Wrap Healthier

To keep calories down without losing flavour, build your wrap around vegetables and lean proteins like grilled chicken, turkey, tuna, tofu, or boiled eggs. Use hummus, mustard, salsa, or low-fat yoghurt as spreads instead of mayonnaise. Swapping a white wrap for a smaller wholegrain or low-calorie alternative can save 50–80 calories instantly.

Also, watch the quantity of filling, it’s easy to overstuff a wrap and turn a 400-calorie lunch into a 700+ calorie meal.

Wrap Size Makes a Huge Difference

The size of the wrap is one of the biggest calorie variables most people overlook. A small 6-inch wrap might only contain 120–140 calories, while a large 12-inch wrap can pack over 220–250 calories, even without any fillings. Bigger wraps are usually marketed as “meal wraps” or “burrito wraps” and are often made with thicker dough to hold heavy fillings.

If you’re eating wraps regularly, switching to a smaller wrap is a simple way to save 60–100 calories per meal without changing anything else.

Most Supermarket Wraps Include Added Oils

Even plain white or wholemeal wraps usually contain vegetable oil or palm fat, which increases calorie content. This is why wraps are often higher in calories than you'd expect for something that feels thin or light. Check the ingredients if oil is listed high up, the wrap is likely higher in fat and calories per 100g.

Some brands offer oil-free or reduced-calorie wraps that cut fat content, but they may sacrifice texture or shelf life.

Heating or Toasting Doesn't Lower Calories

Warming or toasting a wrap won’t reduce its calorie content but it may make it more enjoyable and satisfying, which can help you eat more slowly and reduce snacking later. That said, if you toast with butter or oil, you're adding anywhere from 30 to 100 extra calories, depending on how much you use.

If you're using wraps for quesadillas or toasted meals, use a dry pan or light spray if you're trying to control calories.

One Wrap Can Equal Two Slices of Bread — or More

People often substitute a sandwich for a wrap assuming it’s lighter. But in reality, one medium wrap equals the calories of two slices of bread and in many cases, more. The main difference is that wraps are denser and more flexible, so they seem “lighter,” but the actual flour and fat content per wrap is often greater than bread.

If you’re counting calories strictly, a wrap isn't necessarily the “healthier” option it just depends on what goes in and on it.

Homemade Wraps: Worth Considering

If you make wraps at home using simple flour, water, and salt or with alternative flours like chickpea or oat, you can significantly cut calories and remove added fats or preservatives. A small homemade wrap made without oil might contain just 100–120 calories, and you’ll have full control over portion size and ingredients.

This can be useful if you’re following a clean eating plan or want to customise wraps for fat loss or high-protein goals.

Summary

A typical wrap contains between 150 and 220 calories, depending on type and size, before any fillings are added. The total calorie count of a finished wrap can range from 300 to over 800 calories, based largely on ingredients like meat, cheese, sauces, and oils. Wraps can absolutely be part of a balanced diet, but choosing the right size, fillings, and condiments is key to keeping calories in check.