Healthy Snack Swap: Instead of Sandwiches, Try Wrapping It Up

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When choosing between slices of bread or a wrap for lunch, you have to be selective about what tortilla you choose to optimize nutritional value. Not all wraps are created equal.

Like bread, tortillas are made from a grain. Usually they are mostly wheat or corn, so some nutrients are similar; though calories differ depending on the tortilla’s thickness, size, and fat content.

For example, a one-ounce slice of bread typically contains 75 to 100 calories, while six-inch corn tortillas used for tacos or enchiladas top off at around 60 to 65 calories each.

When Wrapping it up, Go With a Healthy Variety: Corn or Whole Wheat

Be wary of 12-inch flour tortillas, which contain added fat, nearly 300 calories, and more carbohydrates than three slices of bread, according to the American Institute for Cancer Research.

Furthermore, don’t be fooled by the lure of tomato or spinach wraps that are just big flour tortillas in disguise. They do not count as a veggie servings, and their colored hues primarily come from food coloring.  

Instead of flour tortillas made from enriched flour, look for whole grain options that are corn or whole wheat. Just as with bread, whole-grain tortillas provide more fiber and a more complete package of nutrients and health-protecting plant compounds. When buying flour tortillas, look for those made with vegetable oils.

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