Lunch Dinner

Highest Protein and Lowest Calorie Tortilla Wraps in the UK

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Wraps have become a permanent fixture in my diet over the past four or five years during my shift towards a healthier diet. A homemade chicken salad wrap or tuna mayonnaise wrap is my go-to lunch.

Have I been buying the optimal tortillas for my macro and calorie goals? To answer this question, I checked the protein and calorie content of all the tortilla wraps available to buy in the UK.

Image credit: @beatrice_bxx

Key takeaways

  • Some of the highest protein wraps are marketed as low-carb (keto-friendly) rather than high-protein.
  • Some of the lowest-calorie wraps are marketed as low-carb (keto-friendly) rather than low-calorie.
  • The impressive protein gains and calorie savings of low-carb (keto-friendly) wraps come with a cost. With some costing a whopping 8x more than supermarket-brand wraps!
  • Aldi’s Village Bakery High Protein Tortilla Wraps offer twice as much protein as regular wraps without adding any extra calories or cost.

Why trust my picks?

My top-picks are 100% based on the nutritional data published by the retailer or manufacturers. They do not take into account subjective factors, such as taste, and don’t account for price. They are never influenced by any commissions or advertising deals. I will only make subjective comments about products I’ve had real experience with, and these opinions are not factored into the rankings. See the publishing principles page for more info.

Finding the wraps

To find the highest protein and lowest calorie wraps in the UK I searched the websites of all of the most popular supermarkets in the UK that make their entire range accessible online. I also searched Amazon to find any wraps by independent companies that aren’t stocked in supermarkets yet.

I used this data to create a table of every tortilla wrap that’s available in the UK with columns for highest protein per portion, highest protein per 100g, lowest calories per portion, lowest calories per 100g, and I calculated two metrics you won’t find on the packages highest protein per 100kcal and lowest calories per 10g protein.

Types of wraps I included

Here are the types of tortilla wraps that I’ve included:

  • White Wraps: Your bog-standard white flour wraps.
  • Wholewheat Wraps: The higher fibre wholegrain alternative to white wraps.
  • Corn Tortilla Wraps: Authentic Mexican tortillas, made from ground maize flour, typically smaller and stiffer than flour tortillas.
  • Protein-Added Wraps: Wraps with their protein content boosted by the addition of pea protein or similar.
  • Low-Carb Wraps: Designed for low-carbohydrate diets such as keto, using alternative flours or fibres to reduce carb content.
  • Gluten-Free Wraps: Free from wheat and gluten, made from an alternative such as sweet potato, for those on a gluten-free diet.

Highest protein wraps (per 100kcal)

If you’re looking for wraps with the highest protein content per 100kcal, in other words “high-protein, low-calorie wraps” for those counting calories and trying to get the most protein for your daily calorie allowance, here are the top picks. 

#NameProtein (100kcal)Stockists
1Srsly Low Carb Wraps 50g14.43gAmazon, SRSLY
2BFree High Protein Wraps 42g11.93gSainsbury’s, Amazon
3Fitbakes Tortilla Wraps 40g7.47gAmazon, fitbakes
4Ke-Lo Low Carb Protein Wraps 40g7.15gAmazon, Keto-Pro
5CarbZone Low Carb Tortillas Small 40g7.14gAmazon, Ocado, CarbZone
5Carbzone Low Carb Tortilla 65g7.14gAmazon, Ocado, CarbZone
5CarbZone Low Carb Tortilla Tomato 40g7.14gAmazon, Morrisons, Ocado, CarbZone
[Benchmark] Mission Wraps Original 61g2.56gSainsbury’s (& most others)
Find more high protein per 100kcal wraps in the full data table.

In perspective

Srsly Low Carb Wraps offer 5x more protein per 100kcal than standard white wraps. With only 93kcal per wrap compared to 180kcal, Srsly Low Carb Wraps give you an extra 10g of protein for half the calories! 😮

10g of protein is equivalent to eating 2 BabyBel Lights. The 90-calorie saving on top would take 10 minutes of jogging to burn via exercise and is the amount of calories in a bag of quavers!

SRSLY Low Carb Mediterranean wrap
Image credit: @fattofaaaabulous__

Highest protein wraps (per wrap)

If you’re looking for wraps with the highest protein content per serving (one wrap), regardless of calories, here are the top picks. 

#NameProtein (Serv.)Stockists
1Carbzone Low Carb Tortilla 65g14.30gAmazon, Ocado, CarbZone
2Srsly Low Carb Wraps 50g13.55gAmazon, SRSLY
3BFree High Protein Wraps 42g11.93gSainsbury’s, Amazon
4Village Bakery High Protein Tortilla Wraps 61g9.76gAldi
5Fitbakes Tortilla Wraps 40g9.20gAmazon, fitbakes
[Benchmark] Mission Wraps Original 61g4.88gSainsbury’s (& most others)
Find more high protein per serving wraps in the full data table.

In perspective

If you eat a wrap for your lunch every day, simply swap your generic supermarket wrap for a CarbZone Low Carb Tortilla, and you’ll add around 70g of protein per week to your diet.

That’s the equivalent protein of two whole chicken legs or 3.5 tins of baked beans!

Chicken and bacon wrap made with CarbZone low carb tortilla.
Image credit: @lowcarb__leila

Highest protein wraps (per 100g)

If you’re looking for wraps with the highest protein content per hundred grams, regardless of portion size, here are the top picks. 

#NameProtein (100g)Stockists
1BFree High Protein Wraps 42g28.40gSainsbury’s, Amazon
2Srsly Low Carb Wraps 50g27.10gAmazon, SRSLY
3Fitbakes Tortilla Wraps 40g23.00gAmazon, fitbakes
4Ke-Lo Low Carb Protein Wraps 40g22.00gAmazon, Keto-Pro
4CarbZone Low Carb Tortillas Small 40g22.00gAmazon, Ocado, CarbZone
4Carbzone Low Carb Tortilla 65g22.00gAmazon, Ocado, CarbZone
5CarbZone Low Carb Tortilla Tomato 40g20.00gAmazon, Morrisons, Ocado, CarbZone
[Benchmark] Mission Wraps Original 61g8.00gSainsbury’s (& most others)
Find more high protein per 100g wraps in the full data table.

In perspective

BFree High Protein Wraps contain around 20g more protein per 100g than generic supermarket white wraps. That’s 10g protein extra per 50g wrap – the equivalent of eating 2 small eggs!

Image credit: @inthelifeof_becky

Lowest calorie wraps (per wrap)

These wraps have the lowest calories per serving (one wrap). Ideal if you’ve already met your protein goal with the filling and want a low-calorie wrap option (be mindful of the sizes though).

#Namekcal (serv.)Stockists
1Mr. Tortilla 1 Net Carb Multigrain Tortilla 10g15kcalAmazon, Mr. Tortilla
2Mr. Tortilla 2 Net Carb Multigrain Tortillas 19g35kcalAmazon, Mr. Tortilla
3Old El Paso Street Market Tortillas White Corn 21g53kcalASDA, Ocado, Sainsbury’s, Morrisons
4BFree Sweet Potato Wraps 42g83kcalSainsbury’s, Tesco, ASDA, Ocado, Co-op
5Morrisons Tortilla Mini Wraps White 31g87kcalMorrisons (via Amazon)
[Benchmark] Mission Wraps Original 61g191kcalSainsbury’s (& most others)
Find more low-calorie wraps in the full data table.

In perspective

You could switch your generic supermarket wrap for FOUR Mr. Tortilla 1 Net carb wraps and still save around 120kcal – that’s the equivalent of two small bananas or what you’d burn going hard at a punching bag for 15 mins.

Image credit: @mrtortilla

Lowest calorie wraps (per 100g)

To put the various sizes of wraps on a level playing field and give the larger wraps a chance, here are the lowest calorie wraps per 100g.

#Namekcal (100g)Stockists
1Mr. Tortilla 1 Net Carb Multigrain Tortilla 10g150kcalAmazon, Mr. Tortilla
2Mr. Tortilla 2 Net Carb Multigrain Tortillas 19g184kcalAmazon, Mr. Tortilla
3BFree Sweet Potato Wraps 42g197kcal Sainsbury’s, Tesco, ASDA, Ocado, Co-op
4BFree Multi-Grain Wraps 42g213kcal ASDA, Ocado, Waitrose
5Srsly Low Carb Wraps 50g218kcal Amazon, SRSLY
[Benchmark] Mission Wraps Original 61g313kcalSainsbury’s (& most others)
Find more low-calorie per 100g wraps in the full data table.

In perspective

If you were to swap your generic supermarket brand 6″ white mini wraps for the 6″ Mr Tortilla 2 Net Carb wrap, you could save 55 calories with each wrap.

For a two-wrap meal, that’s a potential 110-calorie saving – equivalent to consuming 2.5 restaurant portions of butter or swimming breaststroke for 8 minutes!

Image credit: @vermont_comfort_food

Lowest calorie wraps (per 10g protein)

These are the wraps that allow you to add 10g of protein to your meal for the fewest calories (this doesn’t account for portion size).

#Namekcal (10g prot.)Stockists
1Srsly Low Carb Wraps 50g80kcalAmazon, SRSLY
2BFree High Protein Wraps 42g84kcalSainsbury’s, Tesco, ASDA, Ocado, Co-op
3Fitbakes Tortilla Wraps 40g134kcalAmazon, fitbakes
4Ke-Lo Low Carb Protein Wraps 40g140kcalAmazon, Keto-Pro
4CarbZone Low Carb Tortillas Small 40g140kcalAmazon, Ocado, CarbZone
4Carbzone Low Carb Tortilla 65g140kcalAmazon, Ocado, CarbZone
4CarbZone Low Carb Tortilla Tomato 40g140kcalAmazon, Morrisons, Ocado, CarbZone
5Mr. Tortilla 1 Net Carb Multigrain Tortilla 10g150kcalAmazonMr. Tortilla
[Benchmark] Mission Wraps Original 61g391kcalSainsbury’s (& most others)
Find more low-calorie per 10g wraps in the full data table.

In perspective

To get 10g of protein, you would have to eat around 200 calories more of generic white supermarket wraps than you would of Fitbakes Tortilla Wraps.

That’s the equivalent calories of 2.5 Funsize Mars Bars or 45 minutes of brisk walking!

Image credit: @fitbakes

Make a suggestion

Found a product that I’ve missed? Please let me know by leaving a comment, sending a message via the contact page, or DM on Instagram.

Wraps can be part of a healthy diet but it’s important to choose ones with high nutritional value. It isn’t only the tortilla that determines whether a wrap is healthy. What you put inside the wrap matters too, so choose healthy fillings and avoid loading up on fats.

Shereen Lehman, MS – verywellfit.com

Just My Opinion

The protein gain and calorie savings of the wraps that are marketed as ‘low carb’ (keto) really blew my mind — but so did the price tags.

For me personally, on a high-protein, moderate-carb diet, I can’t justify the extra cost. However, having done keto in the past, I can see how people on that diet would pay to add something resembling carbohydrates back to their menu while staying in ketosis.

Before researching this post, I was using Mission Deli’s Wheat & White wraps. They are white but have added wheat germ and wheat fibre for some goodness usually only found in wholemeal wraps. They last all week in the fridge without drying out (unlike supermarket wholemeal wraps), they have a nice stretch so you can pack them full of veggies without them splitting, and they taste great.

The big win here for me was finding Aldi’s high-protein wraps. They provide twice the amount of protein per wrap compared to Wheat & White wraps, without adding any more calories. They have a similar amount of carbs, half as much fat and slightly less fibre. They last all week if kept resealed in the fridge, they’ve never split on me, and they taste good.

Switching my lunchtime wrap to Aldi’s high protein version has given me 5g per day extra protein without increasing calories. It’s coming from pea protein which is something that wasn’t in my diet before, more protein diversity can’t be a bad thing.

To get that much protein from eating boiled peas, I’d have to eat a 70g portion every day and it would cost me 80 calories from my daily allowance!

Considerations

The point of the top picks above is to give you a shortcut to the items that best fit your protein and calorie goals. I do not recommend that you buy them without considering the other factors. Below are some examples of factors you may consider. And remember, if the top picks above aren’t a good fit for you, check out the full data table to see the other options that I found.

Other Macros

Wraps that have added protein may have it at the expense of other macros. Wraps that are low in calories will have significantly reduced some macros, usually fat and carbs. This may affect your appetite and your energy levels if you don’t replace them. Fibre content can have an impact on how satiated you feel, an important consideration especially if you’re switching from a high-fibre wrap.

Price

Wraps that are marketed toward people on high protein or low carb/calorie diets can be 3-4x the price of their supermarket brand counterparts. Is this the most effective way to spend that extra cost?

Protein Sources

Wraps should not be your go-to ingredient to modify when optimising your protein. So make sure you’ve maximised your protein intake from the traditional high-protein sources first: meats, fish, tofu, beans, dairy, etc. before thinking about protein from wraps which are primarily a carbohydrate source.

UPF

The source of the extra protein in some of the “high protein” wraps will be classed as “ultra-processed food” (UPF). Is that something you’re concerned about?

Wrap Size

You will need to find wraps that are the appropriate size for the amount of filling you need to consume to meet your macro goals.

Sources

Nutritional information for each top pick was taken from the retailer’s website.

All metrics on this page are calculated by us using data collected from retailer websites and compiled in my unique data table of all tortilla wraps available in the UK.

Protein and calorie amounts for other foods and exercises mentioned in the “In Perspective” and “Just My Opinion” sections were all obtained from Nutracheck. Please note that calorie equivalents for exercises vary depending on individual factors like sex and weight.

Images sources under each image, if not created by us.

What’s your favourite tortilla wrap?

Let us know in the comments

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