Which wraps are healthiest?

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Which wraps are healthiest? Wraps have become increasingly popular especially as they are perceived as a ‘healthier’ and ‘lighter’ option as a lunch choice compared to bread and even toast. Kids in particular love wraps and often food courts have a number of pre-made wraps that are packed full of fresh ingredients. Wraps can be healthy, but they are not automatically so. While they may be thinner than bread, this can also be an indicator that they are packed full of refined white flour which can leave them with 2 or 3x the amount of carbs as light, lower carb slices of bread. For this reason, if you do like a wrap, check the labels of your favourite brands or check out my review below of some of wraps on the market. You may be a little surprised how many carbs and calories they can contain.

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Mountain Bread - Regular

Per 25g serve (1 slice): Cals = 74cal (310kJ), 14.4g carbs, 2.8g protein, 0.7g fibre

A popular choice with dieters thanks to their low calorie and carb load, Mountain Bread is a good choice but can be a little on the thin side to make a good wrap. A great option for homemade pizza served with salad.

Helga’s - Wholegrain

Per 70g serve: 207cal (870kJ), 33.3g carbs, 6.4g protein, 4.3g fibre

With almost as many carbs as 3 slices of lower carb bread, these wraps are a good source of protein and fibre and will wrap well but not the best choice if your goal is weight loss.

Helga’s – Lower Carb

Per 50g serve: 150cal (630kJ), 17.1g carbs, 6.9g protein, 3.4g fibre

If your goal is weight loss, this is the wrap for you. A good source of protein, fibre and will just 150cal per serve, this great tasting wrap will fit your lunch protein and salad perfectly.

Wattle Valley – Wholegrain

Per 43g serve: 117cal (490kJ), 18.7 carbs, 3.3g protein, 2.3g fibre

Another relatively low carb option, Wattle Valley Wraps no matter which variety are a good choice.

Bakers Life – Wholegrain (Available from ALDI)

Per 45g serve: 132cal (554kJ), 19.6g carbs. 4.0g protein, 2.5g fibre

With very similar nutritionals to the Wattle Valley range, ALDI offers a good carb controlled choice much cheaper than mainstream supermarket brands.

Lebanese Bread

Per 100g slice: 275cals (1150kJ), 53g carbs, 9.1g protein, 3g fibre

The original wraps, while Lebanese bread makes a hearty wrap it also contains as many carbs as up to 5 slices of lower carb bread and is best left for a cheeky kebab after a big night occasionally.


Per 71g wrap: 210cals (880kJ), 32g carbs, 5.5g protein

Another popular choice thanks to its sticky texture which makes a great lunch wrap, there are lower calorie options out there but if you are not concerned about your weight this makes a great wrap.