4 Tips For Keeping Wrap Calories Under Control (2024)

Tortillas may date back to the Aztecs in Mexico, but today's wraps are a modern-day nutritional miracle in my book. Whether you use them to make sandwiches or soft tacos, they are a delicious, convenient source of whole grains and can even help you cut back on carbs and lose weight. New varieties made of whole wheat, mixed grains, spelt, teff (an Ethiopian whole grain), and even hemp are hitting shelves, and sales in the United States are increasing 17% per year, making tortillas one of the fastest growing products on the market.

People often ask me if these products are healthier than bread and a good choice for dieters. They can be. As with most packaged foods, some wraps are incredibly wholesome, while others are made with ingredients on my "avoid list," such as artificial colors, preservatives, and partially hydrogenated oils. Here are a few surprising facts to help you avoid common pitfalls and buy the healthiest kinds:

Fact: Corn tortillas count as a whole grain. They're made with whole corn, a powerhouse member of the whole grain family. A study found that cooked sweet corn has almost twice the antioxidant activity of apples. And they're quick calorie cutters. Opt for two 6-inch soft yellow corn tortillas instead of the same size flour versions and you'll save around 70 calories.
Buying Tip: White and yellow corn wraps are both great choices. To avoid unwanted additives, scan the ingredient list. Ideally, only three words should appear: stone ground corn, water, and lime.

Fact: One wrap may equal two servings of grains. It's logical to assume that one plate-size wrap equals a serving of grains, but in most cases, it's the equivalent of two servings. That's okay; because the average women needs five to six servings of grains per day, "spending" two at lunch or dinner is fine—as long as you don't eat another starchy side. Have a lightly dressed garden salad or grape tomatoes instead.
Buying Tip: Two 6-inch tortillas of any kind generally provide about the same amount of calories and carbs as just one large wrap. This means you can eat two small tacos for the same number of calories as one large wrap. Plus, mini servings seem like more food, without the extra calorie baggage. And they're not just for tacos. Fill them with canned wild salmon, chickpeas, or lean deli meat and veggies as an alternative to sandwich bread or pitas.

Fact: Whole wheat wraps have many healthy cousins. Great choices include multi-grain (mixtures of whole wheat, rye, barley, and oats) and brown rice tortillas. The nutrients and antioxidants in each type of whole grain offer different benefits. For example, corn is rich in lutein and zeaxanthin, known to protect vision, while polyphenols in brown rice may have promising anticancer properties.
Buying Tip: Experiment with new varieties each week.

Fact: Spinach or veggie wraps don't count as vegetables. In one popular brand, spinach powder is included only as a scant seasoning ingredient.
Buying Tip: Skip wraps named after vegetables (they're not "vegetable wraps"). Stick with whole grain options and load them up with the real thing—spinach, lettuce, or any other veggie you enjoy.

215-Calorie Taco Snack
Corn's versatile flavor blends perfectly with both sweet and savory ingredients. That's why I love filling soft corn tortillas with fresh fruit.
2 soft corn tortillas (6" diameter)
2 Tbsp natural peanut butter
1 c mixed berries or chopped fruit such as kiwifruit, pineapple, banana, and mango
1 Tbsp shredded coconut
WARM tortillas in microwave 10 seconds. Spread each with 1 tablespoon of the peanut butter. Fill each with half of the fruit, and sprinkle evenly with coconut.
NUTRITION (per taco) 215 cal, 5 g pro, 27 g carb, 4 g fiber, 10 g fat, 1.6 g sat fat, 0 mg chol, 102 mg sodium

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