Tortillas, ready-to-bake or -fry, whole wheat
Whole food · Baked Products
Photo: Wikipedia
A whole wheat tortilla is a pliable, slightly chewy flatbread with a nutty, earthy flavor and a soft, dense texture. It offers a solid fiber boost and a balanced macronutrient profile, making it a more nutritious canvas than its refined flour counterpart. Ready to bake or fry, it transforms from a simple wrap into a crispy tostada or a warm, toasty shell in minutes.
💚 Why it's loved
People love it for its incredible versatility and wholesome, nutty flavor that stands up to bold fillings. It's a cultural staple that can be a soft wrap, a crispy chip, or a warm taco shell, adapting to countless cuisines and meals.
⚠️ Watch-outs & how to enjoy it better
The dense whole wheat fiber can cause digestive discomfort for some if consumed in large quantities without adequate hydration. To counteract this, start with smaller portions and drink plenty of water. Those monitoring blood sugar should pair it with protein and healthy fats (like beans or avocado) to slow carbohydrate absorption.
Key benefits
- Excellent source of dietary fiber (9.8g per 100g)
- Good plant-based protein source (9.76g per 100g)
- Whole grain provides sustained energy
- Versatile base for both sweet and savory meals
- Convenient, ready-to-use format for quick cooking
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The word 'tortilla' comes from the Spanish 'torta,' meaning cake, but the Aztecs were making corn-based versions of this flatbread long before Spanish contact.
Full nutrition (scales with serving)
| Water | 30.1 g |
| Energy | 310 kcal |
| Energy | 1299 kj |
| Protein | 9.8 g |
| Total lipid (fat) | 9.8 g |
| Ash | 4.5 g |
| Carbohydrate, by difference | 45.9 g |
| Fiber, total dietary | 9.8 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 244 mg |
| Iron, Fe | 2.6 mg |
| Magnesium, Mg | 85.0 mg |
| Phosphorus, P | 346 mg |
| Potassium, K | 262 mg |
| Sodium, Na | 617 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.27 mg |
| Selenium, Se | 37.0 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.82 mg |
| Riboflavin | 0.29 mg |
| Niacin | 4.9 mg |
| Vitamin B-6 | 0.31 mg |
| Folate, total | 138 ug |
| Folic acid | 0.00 ug |
| Folate, food | 138 ug |
| Folate, DFE | 138 ug |
| Choline, total | 20.0 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 3.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 5.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 130 ug |
| Vitamin E (alpha-tocopherol) | 0.90 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 4.5 ug |
| Fatty acids, total saturated | 4.9 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 2.6 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 2.2 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 3.1 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.07 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 3.0 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.99 g |
| PUFA 18:2 | 0.96 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Tryptophan | 0.13 g |
| Threonine | 0.31 g |
| Isoleucine | 0.35 g |
| Leucine | 0.67 g |
| Lysine | 0.37 g |
| Methionine | 0.16 g |
| Cystine | 0.19 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.22 g |
| Valine | 0.44 g |
| Arginine | 0.48 g |
| Histidine | 0.26 g |
| Alanine | 0.40 g |
| Aspartic acid | 0.63 g |
| Glutamic acid | 2.9 g |
| Glycine | 0.43 g |
| Proline | 1.3 g |
| Serine | 0.46 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
How is this different from a regular flour tortilla?
It's made with whole wheat flour, retaining the bran and germ, which gives it a darker color, nuttier flavor, and significantly more fiber, protein, and nutrients compared to refined white flour tortillas.
What does 'ready-to-bake or -fry' mean?
It means the tortilla is pre-made but not fully cooked or crisped. You can bake it in the oven to make tostada shells or fry it briefly in oil for a crispy taco shell or chips.
Can I use this for cold wraps?
Yes, but it's thicker and denser than some spring roll wrappers. It works well for hearty wraps, though you may want to warm it briefly to make it more pliable and prevent cracking when rolling.