Chicken fillet wrap sandwich, grilled, from fast food
Common food
Photo: Wikipedia
A grilled chicken fillet wrapped in a soft tortilla, offering a satisfying contrast of juicy, smoky meat and a tender, slightly chewy wrap. It's a protein-packed, portable meal with a moderate calorie count, making it a popular choice for a balanced yet convenient lunch or dinner. The nutritional profile highlights its high protein content relative to its overall energy density.
Calorie split: 34% protein · 28% carbs · 38% fat
↓ Full nutrition💚 Why it's loved
People love it for its perfect balance of savory, grilled flavor and handheld convenience, making it a reliable and satisfying staple. It's a versatile canvas that can be dressed up with salsas, guacamole, or sauces to suit any taste or cuisine.
⚠️ Watch-outs & how to enjoy it better
Fast-food versions can be high in sodium and may contain refined carbohydrates in the wrap, potentially causing blood-sugar spikes. To counteract this, choose a whole-grain wrap, load up on fresh veggies like lettuce and tomato for fiber, and pair it with a side salad instead of fries.
Key benefits
- High-quality protein source for muscle maintenance
- Convenient and portable for on-the-go meals
- Grilling is a lower-fat cooking method than frying
- Can be customized with vegetables for added fiber and nutrients
- Provides a balanced mix of macronutrients (protein, carbs, fat)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tortilla wrap as a sandwich format is largely an American innovation from the late 20th century, popularized by fast-food chains adapting Mexican ingredients for a broad market.
Full nutrition (USDA data · scales with serving)
| Water | 48.8 g |
| Energy | 252 kcal |
| Protein | 20.8 g |
| Total lipid (fat) | 10.4 g |
| Carbohydrate, by difference | 17.3 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.6 g |
| Calcium, Ca | 169 mg |
| Iron, Fe | 1.5 mg |
| Magnesium, Mg | 26.0 mg |
| Phosphorus, P | 261 mg |
| Potassium, K | 245 mg |
| Sodium, Na | 574 mg |
| Zinc, Zn | 1.0 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 26.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.22 mg |
| Riboflavin | 0.25 mg |
| Niacin | 6.8 mg |
| Vitamin B-6 | 0.48 mg |
| Folate, total | 37.0 ug |
| Folic acid | 27.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 56.0 ug |
| Choline, total | 44.9 mg |
| Vitamin B-12 | 0.29 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 39.0 ug |
| Retinol | 38.0 ug |
| Carotene, beta | 10.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 6.0 ug |
| Vitamin E (alpha-tocopherol) | 0.80 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.50 ug |
| Vitamin K (phylloquinone) | 5.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.0 g |
| SFA 4:0 | 0.08 g |
| SFA 6:0 | 0.06 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.10 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.36 g |
| SFA 16:0 | 2.0 g |
| SFA 18:0 | 1.2 g |
| Fatty acids, total monounsaturated | 2.7 g |
| MUFA 16:1 | 0.13 g |
| MUFA 18:1 | 2.6 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 2.0 g |
| PUFA 18:2 | 1.8 g |
| PUFA 18:3 | 0.17 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.04 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.01 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 61.0 mg |
Amino acid profile (per 100g)
Estimated from WENDY'S, Homestyle Chicken Fillet Sandwich — USDA does not publish this profile for Chicken fillet wrap sandwich.
| Tryptophan | 0.15 g |
| Threonine | 0.50 g |
| Isoleucine | 0.54 g |
| Leucine | 0.93 g |
| Lysine | 0.83 g |
| Methionine | 0.29 g |
| Cystine | 0.18 g |
| Phenylalanine | 0.51 g |
| Tyrosine | 0.27 g |
| Valine | 0.59 g |
| Arginine | 0.65 g |
| Histidine | 0.38 g |
| Alanine | 0.65 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.4 g |
| Glycine | 0.52 g |
| Proline | 0.68 g |
| Serine | 0.53 g |
FAQ
Is a grilled chicken wrap a healthy choice?
It can be a nutritious option, especially compared to fried alternatives. Its healthiness depends on the wrap type (whole grain is better), fillings (adding vegetables boosts nutrition), and sauces (creamy, high-sugar sauces add calories).
How does the protein in a chicken wrap support my diet?
The chicken provides complete protein, essential for building and repairing muscle tissue, supporting immune function, and promoting satiety, which can help with weight management.
Can I make a chicken wrap at home that's healthier than fast-food?
Absolutely. Use a whole-wheat tortilla, grill or bake your own chicken breast with herbs, and fill it with plenty of fresh vegetables like spinach, bell peppers, and onions. Control the sauce by using Greek yogurt-based dressings or hummus.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 2.52 kcal/g · 33% calories from protein · 1.2 g fiber · 1.6 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.34 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.