One average wrap

Calories 560kcal
Carbohydrate 52g
Protein 37g
Fat 25g
Saturated Fats 8g
Fibre 4g
Sodium 978mg
=1.5 unbalanced meal

Food Facts

  • The energy content of an average wrap is equivalent to one-and-a-half meals, which means that most wraps are 50% more than we need at any one meal.
  • Wraps are usually  filled with adequate protein but minimal vegetables or salad. Usually only 5% of a wrap is vegetables.
  • In general wraps are too big and contain too much refined, concentrated carbohydrate. Wraps should be the diameter of a side plate, rather than the size of a dinner plate.
  • Sweet-chilli sauce, barbeque and other sauces may be fat-free, but are thickened with refined starches resulting in a high carbohydrate and sugar content.
  • The fat content of most wraps is almost double the recommendation for a healthy meal. What is more, most of the fat is the less beneficial, saturated kind.
  • Eating half a portion of chips with a wrap adds the equivalent energy of another full meal, as well as doubling the already high fat content.


Half a wrap with a large tossed salad and no dressing

Calories 300kcal
Carbohydrate 31g
Protein 20g
Fat 13g
Saturated Fat 4g
Fibre 4g
Sodium 500mg
= 1 balanced meal

Optimising the smart choice

  • To make a balanced meal of a wrap, you will need to share it with a friend or eat only half and include a large French-type salad drizzled with balsamic vinegar or lemon juice.
  • When choosing your wrap, watch out for hidden fats in wrap fillings such as fried halloumi cheese, sausages, bacon, avocado, hummus and mayonnaise-based sauces.
  • Ask for sauces not to be included in the wrap, but served on the side so that you can drizzle on just enough sauce to add flavour, if you choose to do so.

Men’s Corner

Strictly speaking, men should have three-quarters of a wrap with salad served with an oil-free dressing. However, this is not practical so make sure you add a large salad to your wrap without any side order, crips or chips.