Fast foods, grilled chicken in tortilla, with lettuce, cheese, and ranch sauce
Whole food · Fast Foods
Photo: Wikipedia
A handheld fast-food staple, this grilled chicken wrap delivers a satisfying crunch from fresh lettuce and a creamy, tangy kick from ranch sauce, all encased in a soft tortilla. Its nutritional profile is surprisingly balanced for a quick meal, offering a solid protein punch (13.77g) with moderate fat and carbs. The combination of textures—soft tortilla, tender chicken, crisp lettuce, and smooth sauce—makes it a go-to for a flavorful, on-the-go bite.
Calorie split: 25% protein · 33% carbs · 42% fat
↓ Full nutrition💚 Why it's loved
People love it for the perfect marriage of convenience and flavor—the creamy ranch and savory grilled chicken are a classic, crowd-pleasing combo. It's a versatile meal that feels both indulgent and relatively wholesome, fitting into busy lifestyles and casual dining culture.
⚠️ Watch-outs & how to enjoy it better
The tortilla and ranch sauce can contribute to a higher sodium and refined carb load, which may cause blood-sugar spikes for some. To counteract this, pair it with a side salad or extra veggies to boost fiber, and opt for a whole-grain tortilla if available. Be mindful of portion sizes, as the creamy sauce can add hidden calories.
Key benefits
- High protein content supports muscle maintenance and satiety.
- Moderate calorie count (222 kcal/100g) fits well into a balanced diet.
- Provides a quick, convenient source of energy from carbohydrates.
- Includes fresh vegetables (lettuce) for added texture and minimal fiber.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The tortilla itself has ancient Mesoamerican roots, originally made from corn by the Aztecs, while the modern flour tortilla and ranch dressing are distinctly American innovations that merged in fast-food kitchens.
Full nutrition (USDA data · scales with serving)
| Water | 55.2 g |
| Energy | 222 kcal |
| Energy | 927 kj |
| Protein | 13.8 g |
| Total lipid (fat) | 10.3 g |
| Ash | 2.3 g |
| Carbohydrate, by difference | 18.4 g |
| Fiber, total dietary | 0.90 g |
| Total Sugars | 1.5 g |
| Sucrose | 0.39 g |
| Glucose | 0.44 g |
| Fructose | 0.22 g |
| Lactose | 0.16 g |
| Maltose | 0.32 g |
| Galactose | 0.00 g |
| Starch | 17.6 g |
| Calcium, Ca | 93.0 mg |
| Iron, Fe | 1.4 mg |
| Magnesium, Mg | 20.0 mg |
| Phosphorus, P | 184 mg |
| Potassium, K | 192 mg |
| Sodium, Na | 577 mg |
| Zinc, Zn | 0.77 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.21 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 0.40 mg |
| Thiamin | 0.17 mg |
| Riboflavin | 0.23 mg |
| Niacin | 5.3 mg |
| Pantothenic acid | 0.59 mg |
| Vitamin B-6 | 0.19 mg |
| Folate, total | 45.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 10.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 34.6 mg |
| Betaine | 12.8 mg |
| Vitamin B-12 | 0.20 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 29.0 ug |
| Retinol | 26.0 ug |
| Carotene, beta | 25.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 130 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 26.0 ug |
| Vitamin E (alpha-tocopherol) | 0.45 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 2.0 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 17.7 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.06 g |
| SFA 6:0 | 0.04 g |
| SFA 8:0 | 0.03 g |
| SFA 10:0 | 0.07 g |
| SFA 12:0 | 0.08 g |
| SFA 14:0 | 0.25 g |
| SFA 15:0 | 0.03 g |
| SFA 16:0 | 1.6 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.2 g |
| SFA 20:0 | 0.03 g |
| SFA 22:0 | 0.02 g |
| SFA 24:0 | 0.01 g |
| Fatty acids, total monounsaturated | 2.3 g |
| MUFA 14:1 | 0.03 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.08 g |
| MUFA 16:1 c | 0.07 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 2.2 g |
| MUFA 18:1 c | 2.1 g |
| MUFA 20:1 | 0.04 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 3.4 g |
| PUFA 18:2 | 3.0 g |
| PUFA 18:2 n-6 c,c | 2.9 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.38 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.36 g |
| PUFA 18:3 n-6 c,c,c | 0.02 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.01 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.01 g |
| PUFA 20:4 | 0.03 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.01 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.13 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.01 g |
| TFA 18:1 t | 0.09 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.04 g |
| Fatty acids, total trans-polyenoic | 0.04 g |
| Cholesterol | 41.0 mg |
Amino acid profile (per 100g)
Estimated from Fast foods, english muffin, with egg, cheese, and sausage — USDA does not publish this profile for Fast foods.
| Tryptophan | 0.16 g |
| Threonine | 0.52 g |
| Isoleucine | 0.54 g |
| Leucine | 0.98 g |
| Lysine | 0.75 g |
| Methionine | 0.29 g |
| Cystine | 0.20 g |
| Phenylalanine | 0.59 g |
| Tyrosine | 0.41 g |
| Valine | 0.65 g |
| Arginine | 0.65 g |
| Histidine | 0.33 g |
| Alanine | 0.60 g |
| Aspartic acid | 1.1 g |
| Glutamic acid | 2.5 g |
| Glycine | 0.54 g |
| Proline | 0.90 g |
| Serine | 0.70 g |
FAQ
Is this wrap a good source of protein?
Yes, with 13.77g of protein per 100g, it provides a substantial amount to help with satiety and muscle support, especially when paired with the grilled chicken.
How can I make this wrap healthier at home?
Use a whole-grain or low-carb tortilla, load up on extra veggies like spinach or bell peppers, and swap ranch for a lighter Greek yogurt-based sauce to reduce fat and calories.
What are common allergens in this food?
Wheat (in the tortilla), dairy (in cheese and ranch sauce), and sometimes soy or egg in the dressing. Always check labels if you have allergies.
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 2.22 kcal/g · 25% calories from protein · 0.9 g fiber · 1.5 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: 3.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.