How Many Calories are in a Grilled Chicken Wrap?

Wraps have become a popular lunch and dinner option in recent years. They are seen as a lighter healthier alternative to sandwiches made with bread. One of the most common wrap fillings is grilled chicken. But how many calories are actually in a grilled chicken wrap? In this article we’ll take a close look at the calorie count for different types of grilled chicken wraps to help you make an informed decision when ordering or preparing this meal.

Calorie Counts for Common Grilled Chicken Wraps

There is quite a bit of variability when it comes to the calorie content of grilled chicken wraps. The type of wrap, chicken, and fillings all impact the totals. Here are some approximate calorie counts for some common grilled chicken wraps:

• Plain grilled chicken wrap (with lettuce and tomato) – 300-400 calories
• Southwest grilled chicken wrap (with peppers, onions, cheese, salsa) – 500-600 calories
• Chicken Caesar wrap (with romaine, parmesan, Caesar dressing) – 400-500 calories
• Buffalo chicken wrap (with hot sauce, blue cheese dressing) – 500-600 calories
• Chicken fajita wrap (with peppers, onions, cheese) – 500-600 calories
• Chicken club wrap (with bacon, cheese, ranch dressing) – 600-700 calories

As you can see, calorie counts can range from 300 to over 700 calories depending on the ingredients. Plain grilled chicken wraps tend to be on the lower end while wraps with lots of cheese, sauce and fatty ingredients like bacon are higher in calories.

Factors That Impact the Calories in Grilled Chicken Wraps

There are several factors that determine how many calories are in a grilled chicken wrap. These include:

Type of Wrap

Wraps can be made with white flour tortillas, whole wheat tortillas, lavash bread, spinach wraps, or lettuce leaves. Flour tortillas tend to have the most calories, around 150-180 per large wrap. Whole wheat or spinach wraps have fewer at 100-150 calories. Lettuce leaf wraps are the lowest in calories.

Protein

The type of chicken makes a difference. A grilled chicken breast will have fewer calories than crispy fried chicken. Chicken tenders and nuggets with the skin on have more fat and calories than a grilled chicken breast. Around 3-4 oz of chicken is standard for most wraps.

Cheese

Cheese is a common ingredient in chicken wraps. Regular cheddar or Monterey Jack add about 100 calories per 1-2 oz. High-fat cheeses like queso or blue cheese add even more, around 150 calories for 2 oz. Skip the cheese or use light cheese to cut calories.

Sauces and Dressings

Creamy, fat-laden sauces and dressings drive up the calorie counts in wraps quickly. For example, two tablespoons of creamy Caesar has around 200 calories and regular ranch has about 140. Lighter options are vinaigrettes, mustard sauces, and salsas with under 50 calories per 2-tbsp serving.

Veggies

Fill up your wrap with non-starchy veggies to add nutrition without a lot of calories. Good options are lettuce, tomatoes, cucumbers, peppers, onions, and spinach. Starchy veggies like corn and potatoes add more calories.

Extras

Ingredients like bacon, avocado, tortilla strips, fried onions, and nuts all pack in more calories, often over 100 more calories per serving. Go light on these extras or skip them altogether if watching your calorie intake.

How to Create a Lower Calorie Grilled Chicken Wrap

If you want to enjoy grilled chicken wraps but keep your calories in check, follow these tips:

• Use a lettuce leaf or low-carb wrap instead of a flour tortilla
• Opt for grilled chicken breast instead of crispy or fried chicken
• Load up with non-starchy veggies instead of cheese, bacon, avocado, etc.
• Choose lower-calorie sauces like mustard, salsa, or light dressing
• Skip tortilla chips, fried onions, and other crispy extras on top
• Order salad style and skip the wrap entirely to slash calories significantly

A grilled chicken salad with lettuce, chicken breast, tomatoes, cucumbers, onions and salsa can come in under 300 calories by avoiding wraps, cheese, and creamy dressings. This makes for a lighter, healthier lunch option.

Examples of Lower Calorie Grilled Chicken Wraps

Here are some ideas for grilled chicken wraps that keep the calorie count lower:

• Grilled chicken lettuce wrap with tomatoes, cucumbers, red onions, mustard, and hot sauce – Around 250 calories

• Chicken fajita lettuce cups with grilled chicken, peppers, onions, pico de gallo, and salsa – Around 300 calories

• Mediterranean chicken wrap with grilled chicken, spinach, feta, red onions, tomatoes and hummus – Around 350 calories

• Thai peanut chicken wrap with grilled chicken, cabbage, carrots, cucumbers and peanut sauce – Around 400 calories

• BBQ chicken wrap with grilled chicken, roasted red peppers, red onions and barbecue sauce – Around 350 calories

As you can see, with some simple substitutions and smart ingredient choices, you can enjoy flavorful grilled chicken wraps for around 300-400 calories. This makes them a nutritious and well-balanced lunch or dinner option.

Counting Calories in Restaurant or Store-Bought Wraps

When purchasing a grilled chicken wrap from a restaurant or pre-made from a grocery store, your best bet is to check the nutrition information. Most restaurants have calorie counts on their menus or website. For pre-packaged wraps, check the nutrition label for calorie content per wrap.

Here are some average calorie counts for common grilled chicken wraps from popular restaurants:

• Panera – Santa Fe Wrap with Chicken (650 calories)
• McDonalds – Premium Southwest Grilled Chicken Wrap (400 calories)
• Subway – Chipotle Southwest Chicken Wrap (210 calories)
• Starbucks – Chicken & Hummus Bistro Box (710 calories)

As you can see, there’s a wide range even among the same type of wrap at various restaurants. Your healthiest bets are lighter wraps without cheese and creamy sauces. Or order a grilled chicken salad without the wrap to get just the fillings and slash the calories.

Grilled Chicken Wraps Can Fit Into a Healthy Lifestyle

Grilled chicken wraps can absolutely be part of a healthy lifestyle when made with wholesome ingredients and sensible calories. A 300-400 calorie wrap makes a balanced, nutrient-packed meal. Just be mindful of your choices of wrap, protein, cheese, sauces, and extras as these impact the calories substantially. Consider your overall daily calorie needs, and enjoy wraps in moderation as part of varied diet with plenty of veggies, fruits, and lean proteins. With smart choices, grilled chicken wraps can be a tasty and nutritious lunch or dinner option.