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Food Showdown: It's a Wrap!

By , SparkPeople Blogger
Over the past few years, the bread aisle has steadily become flooded with different varieties of tortillas. Whole wheat, low-carb, and veggie-infused, bread's flatter cousin has certainly brought more options to the lunch menu. Spinach tortillas have become especially popular, boasting a green hue and a virtuous aura of health. But how do they stack up next to multi-grain tortillas? Who wins in this war of the sandwich wraps?

The Winner: Multi-grain Tortilla!

A typical 10-inch multi-grain tortilla contains 210 calories, 6 grams of fat, 33 grams of carbs, and 7 grams of fiber. A spinach tortilla of the same size has similar stats (210 calories, 4.5 grams of fat, 35 grams of carbs), but just 1 gram of fiber! The fiber-rich multi-grain tortilla will keep you fuller longer, control blood sugar and promote heart health. As for the spinach tortilla? It's really no better than a plain old white-flour tortilla with some green coloring! For a smarter wrap sandwich, choose a small (6-inch) multi-grain tortilla, and pack it full of veggies and lean protein.

Do you eat sandwich wraps? What's your favorite wrap filling?

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UROPA31 6/2/2019
Try a low-carb tortilla; they come in at about 60 calories and 3 or 4 net carbs. I use them frequently. Report
I don't understand how 210 calories for a wrap is a good deal. Seems better to lay out the greens for a base, and skip all those carbs. Wraps are worse than bread, no matter about fiber. Report
Absolutely great Report
Good info Report
I sometimes use a nori sheet as a wrap. I fill it with hummus and veggies and it actually holds itself together. I like the fresh flavor too! Report
Some great information. Thank you! Report
Looks good. Report
PB&J if doing low carb tortilla 13g carb-10g fiber=3g net carb. Smuckers sugar free preserves (not jelly or jam) = 2g net carb. PB net abt. 3g/tbs. Report
Cedar makes a Low Carb whole wheat wrap with lots of fiber and protein. They are only 80 calories!!! Report
I can have two pieces of bread for less calories. Why would I ever get a wrap? People assume they are healthier, but really they just contain less air. Report
I like the 6" multigrain wrap and use it for wraps and homemade pizza. Report
Like veggie wraps...sometimes I add chicken. Report
I am reading that several individuals are having trouble with thier tortillas breaking if you want a healthy, delicous and subtainable tortilla try FLATOUT TORTILLA by HUNGRYGIRL...I purchased some in Walgreens a few weeks ago and they were awesome. They come in different varities and are about 100 calories each...if you can't find them in a local store they can be purchased online (not sure about the website off hand...maybe hungrygirl.com you may have to just Google it). Report
I love wraps and usually go back and forth btwn nulti grain and spinach. I'll keep doing that but will use the grain on days where i need to stay fuller longer. Report
I love taking wraps to work for lunch. I make a greek wrap, starting with a multi grain tortilla (150cals, 6grams fibe), 2 oz cooked chicken breast, 1/2 cup spring mix, 2 T of greek yogurt dip (60cals)(feta & dill flavour), about 2 Tablespoons of crumbled light feta cheese and 2 marinated olives. I usually eat this with a piece of fruit, or yogurt for total calories of just under 400. This wrap is full of flavour and also has staying power, I'm usually good until supper. Report
I enjoy Joseph's Flax, Oat Bran & Whole Wheat Flour Tortillas. An 8-inch tortilla contains 70 calories, 1.5 grams of fat, 11 grams of carbs, and 6 grams of fiber. I warm it up, usually add some hummus, and then enjoy stuffed with red pepper strips, cucumber slices, and whatever veggie calls my name. Report
I like the Flatout lite wraps, they are 90 cals.. also work great for making pizza Report
I'll take a multigrain wrap any day. I like the taste of them better than any other kind. Report
Ready to try a wrap now they sound to difficult to before and the tips from other were very helpful. thankful Report
The best way to keep a wrap from falling apart is to make it a couple of hours beforehand, and wrap it up in saran wrap really tight and it will stay together better. I usually do this the night before, for a work lunch. Also don't overload it. DH and I usually use mayo/miracle whip and dijon mustard or hummus. Any type of lunchmeat or leftover cooked chicken, salmon, or pork or beef from a roast sliced thin. Don't forget lettuce or other veggies you may have on hand, your preference. While I prefer the taste of multigrain/wheat tortillas, it seems like they crack more often so I usually just use the standard ones (8 inch). Report
I eat a lot of wraps and have wondered about the spinach and the tomato tortillas. This was very informative and I appreciate everyone's comments. I have found I just can't get enough veggies in them without them tearing or being too awkward to eat. Report
I used to eat wraps occasionally but stopped when I realized they have way too many calories (three times that of a couple of slices of my homemade wheat bread). Also, I find them too dry. I'm more interested in the fillings than what's outside them. I do like the lettuce as a wrap suggestion and will try that one. Thanks SEEWORD! Report
I like wraps. Unfortunately I like the crispy chicken instead of the grilled chicken. I'd like to try some of the different tortillas though. Report
Makes no mention of the need for the multi-grain to be "whole grain." Report
The same size low-carb tortilla has 80 calories, and 8 grams of fiber. Report
It would have been nice if the comparison had included corn tortillas. Report
I love using lettuce for the wrap as well but also like Ole's Extreme wellness tortillas. 110 calls, 4.5g fat, 14g carbs, 9 g fiber. They are large and make great breakfast burritos with egg whites and lots of veggies Report
I do like wraps but have not had one in awhile. I think about the amount of carbs in these wraps. I like the idea of using lettuce as the wrap. Will have to do that today. Report
I love whole wheat tortillas. I put hummus, turkey and veggies into mine. What a treat! Report
Never used the wrap, i will try it ,it sounds like it is better than bread, so i am going to the store to buy some today Report
i just like corn tortillas! Report
If you want to try something that I found that you will like also and along the same lines it is called "Flat Outs" Foldit it flat bread. These products even have everything what you body need including protein and fiber.
www.flatbread.com will give you more information. Report
This is a timely article for me. I am new to dieting and this is a solution to ridding that gnawing hunger feeling. Also, as an elementary teacher I don't get much of a break for lunch - wraps are a great solution to eating on the run. Report
I keep tortillas or flatbreads in the freezer for when I run out of regular bread. Thanks for doing the legwork and providing this information. I'll make sure to buy the multi-grain variety from now on... or learn how to make my own and add spinach myself! Report
I like wraps. But did you ever read the ingredient list on these tortillas? All kinds of additives and unpronouncible stuff. Scary. I make my own tortillas out of brown rice....been experimenting with different recipes. Let me know if someone finds a good, healthy tortilla without a bunch of unnecessary stuff in them. Report
My favorite is Flat out multi grain lite Italian. At 90 cals and nice fiber count, I find it cheaper calorie wise. Report
No. I stay with eating Rye Bread or Sourdough Bread. Report
I have a local sandwich and salad shop that will make a wrap of any salad.. favorite is a greek salad on an herb and garlic wrap (very thin wrap). Excellent.
my favorite wraps are low carb and high fiber tortillas, made by La Tortilla Factory. There are many other brands as well. The small ones are 50 calories and the burrito size ones are only 100 calories. They warm well in the microwave, but do not crisp well if you bake them to make tortilla chips. I haven't tried frying them. Report
I Like Joseph's Flax and Oat Bran Wheat Flat Bread Pita As My First Choice. Low Carb and 4 grams of Fiber with 60 calories and 6 grams of Protein. It's not the bigger size. But I Use More Mission's Artisan Ancient Grains Tortillas 100 calories and 3 grams of Fiber 18 grams of carbs. Both of these are the smaller or regular size. Thanks For the Information! Report
Occasionally I have a sandwich wrap made with Flatout Flatbread from Costco. My filling is peanut butter and bannana. Report
Not to be plugging any particular brand, I would like to point out that The Santa Fe Tortilla company makes an 8-9 inch mulitgrain tortilla that comes in at 100 calories, 3.5g fat, 13g carbs, and 7g fiber. It pays to read labels and compare. We get this at Sam's Club. I don't know where else it would be available. Report
Walmart sells a brand called Ole, they are very high in fiber and low carb ....really have made a huge difference for me being a diabetic. Report
I love tortillas. I normally use 100% whole wheat, but am thinking about getting the special low carb/high fiber ones. I figure they aren't as natural, but the calories and carbs are lower while protein is higher so I'm really on the fence between the two... Report
I'm with Seeword, I like lettuce wraps better than tortillas. Love the fact that Jimmy John's offers this option. Report
I do eat sandwich wraps. My favorite filling is chicken, walnut, and dried cranberry salad. I love crunch, so I often add celery to this salad.

I'm not crazy about cold raw tortillas, so I usually warm the tortilla in the microwave for a few seconds before making the wrap.

What I really love is to make a wrap using a nice large romaine lettuce leaf or a cabbage leaf instead of the tortilla. Report
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