Nutrition Facts Whole Grains Are Wraps Healthier Than Bread? By Shereen Lehman, MS Shereen Lehman, MS, is a healthcare journalist and fact checker. She has co-authored two books for the popular Dummies Series (as Shereen Jegtvig). Learn about our editorial process Shereen Lehman, MS Reviewed by Reviewed by Barbie Cervoni MS, RD, CDCES, CDN on September 11, 2020 facebook twitter linkedin instagram Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian and certified diabetes care and education specialist. Learn about our Review Board Barbie Cervoni MS, RD, CDCES, CDN on September 11, 2020 Print Verywell / Alexandra Shytsman Table of Contents View All Table of Contents Wraps vs. Bread What To Look For Putting Together Wraps Recipes A wrap is a popular lunch item in the United States. Similar to a sandwich or burrito, a wrap uses a pliable flatbread or tortilla to roll ingredients into a portable, handheld meal. The term wrap can be used to describe the outer shell and the finished product. The outer wrap is typically a flour tortilla, which comes in a few varieties. Some have extra ingredients that add a little flavor and color, such as spinach or tomato powder, and they are also available in whole-wheat or gluten-free options. Wraps basically serve the same purpose as sliced bread: they hold ingredients and fillings in one place, so you can eat them without making a complete mess. Yet wraps seem to have a healthier reputation than sandwiches. Wraps are often loaded with colorful fresh veggies, lean turkey breast, lettuce, tomatoes, and a slice of cheese. Easy Ways to Cut Calories From Your Sandwich Wraps vs. Bread There isn’t much nutritional difference between bread and wraps. Both contain similar ingredients except the bread is leavened with yeast and a wrap is flat. The Nutrition Facts labels show similar nutritional profiles for one wrap and two slices of commercially baked bread. Wraps, however, typically have almost double the sodium and half the protein than bread. Here, we compare one large Mission 100% Whole-Wheat tortilla with two slices of Pepperidge Farm 100% Whole Wheat bread. Whole-Wheat Wrap (1 large) 210 calories 5g fat 450mg sodium 34g carbohydrates 5g fiber 6g protein Whole-Wheat Bread (2 slices) 240 calories 4g fat 240mg sodium 46g carbohydrates 6g fiber 12g protein What To Look For in Wraps In addition to the nutrition label, read the ingredients list. Look for wraps made without hydrogenated oil and other trans-fats. Whole-wheat wraps generally contain more nutrition than plain flour wraps. Look for products listed as 100% whole wheat. The first ingredient should be whole-wheat, stone-ground whole-wheat, or 100% whole-wheat. Whole Grains Colorful tomato or spinach wraps do not offer any additional nutritional benefits and are made with a negligible amount of tomato or spinach powder to provide flavor. Spinach wraps may also rely on food coloring for its green hue. Be sure to scan the label for artificial colors, such as Yellow 5 and Blue 1. Putting Together Healthy Wraps When making wraps at home, don't load them up with high-calorie fillings. Instead pack them with leafy greens and colorful veggies rather than extra cheese, dressing, mayonnaise, or oil. When dining out, order wraps made with lean proteins and little fat—for example, grilled chicken instead of tuna salad. Reduce fat by asking for half or no cheese and swap French fries for a small salad or a side of mixed veggies. Many restaurant prepared wraps are enough food for two people, so consider splitting a wrap with a dining partner or taking half home for another meal. Dietary Advice for Dining Out Wrap Recipes Most any salad or a combination of healthy protein (meat, poultry, fish, or legumes) and some type of veggie will work to make a delicious wrap. Most of your wrap should consist of the greens or veggies and add just a little dressing for flavor. Try these combinations on whole-grain wraps: Buffalo wing wrap: One-half cup hot shredded chicken breast coated with Buffalo Wing sauce, chopped celery, lots of lettuce, and a tablespoon or two of blue cheese dressingChicken caesar wrap: One half cup cold cooked chicken breast meat, lots of Romaine lettuce, a tablespoon or two of Caesar salad dressing, and a few shavings of Parmesan cheeseDill salmon and avocado wrap: 2 to 3 ounces of salmon (perfect for leftover salmon), fresh dill, two or three avocado slices, and a tablespoon or two of cream cheeseGarden veggie wrap: Your favorite garden salad blend, like sliced tomato, onions, shredded carrots, and cucumbers, mixed with raw spinach and a little Italian dressingRoasted pepper and mozzarella wrap: A mix of roasted red peppers and onions plus sliced tomatoes and fresh mozzarella cheese; top with balsamic vinegarScrambled eggs and feta wrap: Two eggs, scrambled with chopped sun-dried tomatoes, and a light sprinkle of feta cheeseTuna salad wrap: Half a small can of drained albacore tuna, a tablespoon of mayo, shredded iceberg or green lettuceTurkey bacon ranch wrap: One half cup cold cooked turkey breast, one slice of cooked bacon, lots of green bib lettuce, and just a dab of ranch dressingTurkey and hummus wrap: Sliced or shredded cold turkey meat, 2 tablespoons of hummus and sliced cucumber and tomato Meatless Mediterranean Veggie Wrap With Hummus Recipe Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Sign Up You're in! Thank you, {{form.email}}, for signing up. There was an error. Please try again. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Heart Association. Trans Fats.