Tortilla wraps have become an increasingly popular meal option in recent years. With their versatility and convenience, it’s easy to see why so many people have made tortilla wraps a regular part of their diet. But are tortilla wraps actually healthy? Let’s take a closer look at the nutritional value of tortilla wraps and whether they make a smart dietary choice.
The basics of tortilla wraps
A tortilla wrap is a meal made by filling a tortilla – a thin, flatbread made of wheat or corn – with healthy ingredients like vegetables, beans, meat, cheese, etc. The filled tortilla is then rolled up or folded to create a convenient handheld meal.
Tortillas can be made from different types of flour, the most common being:
- Wheat flour – This is the most widely available and commonly used flour for tortillas.
- Corn flour – Used to make corn tortillas, which have a slightly different flavor and texture.
- Whole wheat flour – Made from the entire wheat grain and contains more fiber.
- Spinach flour – Made by grinding spinach leaves and mixed with wheat flour.
- Other specialty flours – Like flours made from ancient grains like teff or amaranth.
The specific ingredients in the tortilla can impact its nutrition profile. But in general, most tortilla wraps provide a combination of carbohydrates, protein, fiber, vitamins and minerals.
Nutritional benefits of tortilla wraps
Here are some of the key nutrients found in tortilla wraps:
Carbohydrates
Tortillas are a good source of carbohydrates, which are the body’s main source of energy. A small 8-inch tortilla can contain around 15-20 grams of carbohydrates.
Fiber
Whole wheat or whole grain tortillas provide more fiber than white flour tortillas. A whole wheat tortilla may have around 2-4 grams of fiber per serving. Fiber helps regulate digestion and cholesterol.
Protein
The amount of protein in tortillas is modest, with one small tortilla providing 3-5 grams. However, tortilla wraps become a good source of protein when filled with ingredients like beans, meat, fish, eggs or cheese.
Vitamins and minerals
Tortillas, especially whole wheat, are a good source of B vitamins like thiamine, niacin and folate. They also provide minerals like selenium, manganese and copper. The amounts can vary based on the flour used.
Potential downsides of tortilla wraps
While tortilla wraps can certainly be a nutritious choice, there are also some potential downsides to consider:
Refined carbs
White flour tortillas are made with refined grains, which means fewer nutrients and fiber compared to whole grain tortillas. The refined carbs can cause spikes in blood sugar.
High sodium
Many commercial tortillas contain added salt, with one tortilla providing around 200-300mg sodium. Consuming high sodium foods regularly may increase risk of high blood pressure.
Fillings
The nutritional value of a tortilla wrap ultimately depends on the ingredients used inside. Fillings high in saturated fat, sodium or calories can diminish the wrap’s health profile.
Portion size
Large tortilla wraps that are filled abundantly tend to be higher in overall calories. It’s important to watch portion sizes to avoid overeating.
Tips for healthy tortilla wraps
Here are some tips to make your tortilla wraps as nutritious as possible:
- Choose whole grain or whole wheat tortillas which offer more fiber and nutrients.
- Look for tortillas with less than 300mg sodium per serving.
- Use lean meats like chicken or fish, beans, veggies and reduced-fat cheese as fillings.
- Limit condiments like creamy sauces, dressings or spreads which can be high in fat and calories.
- Opt for an 8-inch tortilla instead of a large 12-inch wrap.
- Bake or grill the wraps instead of frying to reduce fat and calories.
Healthiest tortilla wrap combinations
Try these flavorful and nutritious tortilla wrap ideas:
| Wrap | Ingredients |
|---|---|
| Southwestern | Chicken breast, black beans, salsa, spinach, avocado |
| Mediterranean | Hummus, feta cheese, cucumber, tomatoes, spinach, red onions |
| Thai peanut | Tofu, rice noodles, carrots, bell pepper, lettuce, peanut sauce |
| Buffalo chicken | Shredded chicken, hot sauce, lettuce, tomatoes, ranch dressing |
Are tortilla wraps gluten-free?
Most tortillas are not gluten-free as they are typically made with wheat flour, which contains gluten. However, tortillas made with corn, rice or other gluten-free grains or flours can be gluten-free.
Some brands of gluten-free tortillas include:
- Food For Life brown rice tortillas
- La Tortilla Factory cassava flour tortillas
- Siete Foods almond flour tortillas
- Tumaro’s sweet potato tortillas
- Glutino gluten-free tortillas
When buying gluten-free tortillas, always check the label to confirm they are certified gluten-free and do not contain any traces of gluten from cross-contamination.
Low carb tortilla options
For people limiting their carb intake, here are some low carb tortilla alternatives with around 5-10g net carbs per serving:
- Lettuce wraps – Using large lettuce leaves instead of tortillas
- Low carb coconut wraps – Made with coconut flour and eggs
- ThinSlim Foods multi-grain zero carb bread
- Tumaro’s low in carb whole wheat tortillas – 8g net carbs
- La Tortilla Factory low carb tortillas – 5g net carbs
Healthier homemade tortillas
For the healthiest and freshest tortillas, consider making them at home. Here is a recipe for easy whole wheat tortillas:
Ingredients
- 1 1⁄2 cups whole wheat flour
- 1⁄2 cup all-purpose flour
- 1⁄2 teaspoon salt
- 3 tablespoons olive oil
- 3⁄4 cup warm water
Instructions
- In a mixing bowl, combine the flours and salt. Create a well in the middle.
- Add the olive oil and warm water to the well. Use a wooden spoon to mix until a shaggy dough forms.
- On a lightly floured surface, knead the dough for 2-3 minutes until smooth and elastic. Divide into 8 equal balls.
- On a floured surface, use a rolling pin to roll each ball into a thin 8-inch circle.
- Heat a skillet over medium heat. Cook the tortilla 1-2 minutes per side until lightly browned.
Try adding spices or herbs to the dough for extra flavor. Homemade tortillas don’t contain any preservatives so store any leftovers in the fridge for up to one week.
Common questions
Are tortillas considered bread?
No, tortillas are not considered a type of bread. While both bread and tortillas are made from grain flours, tortillas use a different dough and cooking method compared to traditional yeast breads. Tortillas have a thinner, flatter shape and more pliable texture than bread.
Are tortilla wraps healthier than bread?
Tortilla wraps can be a healthier alternative to regular sandwich bread depending on the type used. Whole wheat or grain tortillas provide more fiber and nutrients than white bread. But refined white flour tortillas are not necessarily healthier than white bread.
Are tortilla wraps healthier than sandwiches?
Tortilla wraps can potentially be healthier than sandwiches made with deli meats and cheeses if you fill them with lean proteins and lots of vegetables. But wraps made with high-fat, high-sodium ingredients may not be any better than a sandwich.
Do tortillas have a lot of carbs?
Yes, tortillas are relatively high in carbohydrates with most regular flour tortillas containing around 15-20 grams of carbs each. But the amount can vary based on the size and ingredients used. There are lower carb tortilla options available for those limiting carbs.
The bottom line
When made with whole grains and filled with nutritious ingredients, tortilla wraps can be a very healthy meal choice. But moderation and portion control is key. Avoid oversized tortillas and fillings high in calories, saturated fat, and sodium. Overall, tortilla wraps can provide a delicious balance of carbohydrates, fiber, lean protein, vitamins and minerals when made with high-quality ingredients.