Sandwich wrap, NFS
Common food
Photo: Wikipedia
A sandwich wrap is a soft, pliable flatbread—often flour-based—rolled around a savory filling of meats, cheeses, and vegetables. It offers a satisfying chew with a soft, slightly chewy texture, providing a balanced mix of protein and carbohydrates for a quick, portable meal. Its nutrition profile is moderate, with a good protein-to-calorie ratio that makes it a practical choice for a light lunch.
Calorie split: 22% protein · 41% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People love wraps for their perfect handheld convenience and the endless customization they offer, from classic turkey and avocado to spicy falafel. They represent a modern, adaptable format that fits neatly into busy lifestyles while still feeling like a complete, satisfying meal.
⚠️ Watch-outs & how to enjoy it better
The refined flour in many wraps can cause blood-sugar spikes, and they may contain significant sodium from processed fillings. To counteract this, choose whole-grain wraps, load up on non-starchy vegetables for fiber, and pair with a source of healthy fat like avocado or hummus to slow digestion.
Key benefits
- High protein-to-calorie ratio supports satiety
- Portable and convenient for on-the-go meals
- Versatile base for endless filling combinations
- Provides quick energy from carbohydrates
- Generally lower in fat than many fried fast foods
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The modern wrap's popularity in the U.S. exploded in the 1990s, partly due to a trademark dispute that prevented the word 'tortilla' from being used on some commercial packaging, leading manufacturers to adopt the term 'wrap' instead.
Full nutrition (USDA data · scales with serving)
| Water | 51.3 g |
| Energy | 232 kcal |
| Protein | 12.8 g |
| Total lipid (fat) | 9.4 g |
| Carbohydrate, by difference | 23.3 g |
| Fiber, total dietary | 1.5 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 208 mg |
| Iron, Fe | 1.8 mg |
| Magnesium, Mg | 22.0 mg |
| Phosphorus, P | 281 mg |
| Potassium, K | 230 mg |
| Sodium, Na | 792 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.06 mg |
| Selenium, Se | 18.5 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.24 mg |
| Riboflavin | 0.24 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.21 mg |
| Folate, total | 45.0 ug |
| Folic acid | 35.0 ug |
| Folate, food | 11.0 ug |
| Folate, DFE | 69.0 ug |
| Choline, total | 19.2 mg |
| Vitamin B-12 | 0.38 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 41.0 ug |
| Retinol | 40.0 ug |
| Carotene, beta | 12.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 1.0 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.16 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.60 ug |
| Vitamin K (phylloquinone) | 3.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 4.2 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.43 g |
| SFA 16:0 | 2.1 g |
| SFA 18:0 | 1.0 g |
| Fatty acids, total monounsaturated | 2.2 g |
| MUFA 16:1 | 0.12 g |
| MUFA 18:1 | 2.1 g |
| MUFA 20:1 | 0.03 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.6 g |
| PUFA 18:2 | 1.4 g |
| PUFA 18:3 | 0.14 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.03 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 | 34.0 mg |
FAQ
What is the difference between a wrap and a tortilla?
A tortilla is a specific type of thin flatbread (corn or flour) originating from Mexico. A 'wrap' is a broader term for a soft flatbread used to enclose a filling, and in the U.S., it often refers to a larger, softer flour tortilla specifically marketed for this purpose.
Are wraps healthier than bread?
It depends entirely on the specific product. A whole-grain, high-fiber wrap can be nutritionally comparable to or better than two slices of white bread. However, many commercial wraps are made from refined flour and can be similar in calorie and carb content to a standard sandwich.
How do I prevent my wrap from getting soggy?
Place wet ingredients like tomatoes or dressings in the center, surrounded by drier ingredients like lettuce or meat. You can also lightly toast the wrap before filling or line it with a layer of cheese or hummus to create a moisture barrier.
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 2.32 kcal/g · 22% calories from protein · 1.5 g fiber · 2.4 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: 3.44 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.