The Ultimate Guide to Fast-Food Wraps: Healthy Picks and Ones to Avoid

 The 6 Healthiest Fast-Food Wraps—and 5 To Avoid

Fast-food wraps offer a convenient and seemingly lighter alternative to traditional sandwiches, but not all wraps are created equal. In this comprehensive guide, we break down the healthiest and unhealthiest options recommended by dietitians, helping you make informed choices for a satisfying and nutritious meal on the go.

The Healthiest Fast-Food Wraps

1. Subway Grilled Chicken Wrap

   • Nutrition (Per Wrap):

     • Calories: 470

     • Fat: 11 g (Saturated Fat: 2 g)

     • Sodium: 1,010 mg

     • Carbs: 54 g (Fiber: 3 g, Sugar: 5 g)

     • Protein: 42 g

   • Expert Insight: Michelle Rauch, MSc, RDN, recommends this as a sensible choice, suggesting skipping cheese and creamy dressing for an even lighter option. Load up on fresh vegetables like spinach, tomato, cucumber, and onion.

2. Chick-fil-A Cool Wrap

   • Nutrition (Per Wrap):

     • Calories: 660

     • Fat: 45 g (Saturated Fat: 9 g)

     • Sodium: 1,420 mg

     • Carbs: 32 g (Fiber: 14 g, Sugar: 5 g)

     • Protein: 43 g

   • Expert Insight: Mandy Tyler, MEd, RD, CSSD, praises its 43 grams of lean protein and 14 grams of dietary fiber. The flaxseed oat flour flatbread, grilled chicken, and a blend of cheeses make this a noteworthy choice.

3. Subway Veggie Delight Wrap

   • Nutrition (Per Wrap):

     • Calories: 330

     • Fat: 8 g (Saturated Fat: 1 g)

     • Sodium: 600 mg

     • Carbs: 57 g (Fiber: 4 g, Sugar: 6 g)

     • Protein: 10 g

   • Expert Insight: Boost your vegetable intake with Subway's Veggie Delight Wrap. Customize with cucumbers, bell peppers, jalapeños, tomatoes, and cheese for added protein.

4. Burger King Classic Royal Crispy Chicken Wrap

   • Nutrition (Per Wrap):

     • Calories: 310

     • Fat: 17 g (Saturated Fat: 3 g)

     • Sodium: 790 mg

     • Carbs: 28 g (Fiber: 4 g, Sugar: 2 g)

     • Protein: 15 g

   • Expert Insight: Lisa Andrews, MEd, RD, LD, recommends this as a lighter lunch option, with reasonable calorie, fat, and fiber content. Skip the Whopper and opt for this crispy chicken wrap.

5. Dairy Queen Grilled Ranch Chicken Wrap

   • Nutrition (Per Wrap):

     • Calories: 250

     • Fat: 13 g (Saturated Fat: 3 g)

     • Sodium: 800 mg

     • Carbs: 22 g (Fiber: 1 g, Sugar: 2 g)

     • Protein: 15 g

   • Insight: Surprise your taste buds with Dairy Queen's Grilled Chicken Ranch Wrap—a low-calorie, low-fat option perfect for a mini lunch or a hearty snack.

6. Wendy's Grilled Chicken Ranch Wrap

   • Nutrition (Per Wrap):

     • Calories: 420

     • Fat: 16 g (Saturated Fat: 5 g)

     • Sodium: 1,170 mg

     • Carbs: 42 g (Fiber: 2 g, Sugar: 2 g)

     • Protein: 27 g

   • Insight: Sarah Alsing, MS, RD, recommends this grilled chicken option at Wendy's, suggesting pairing it with apple bites for added fiber, making it a wholesome meal.

The Unhealthiest Fast-Food Wraps

1. Jimmy Johns Chicken Caesar Wrap

   • Nutrition (Per Wrap):

     • Calories: 910

     • Fat: 55 g (Saturated Fat: 13 g)

     • Sodium: 2,390 mg

     • Carbs: 70 g (Fiber: 3 g, Sugar: 7 g)

     • Protein: 39 g

   • Red Flags: Topping the list for all the wrong reasons, this wrap packs a caloric bomb. Despite chicken, lettuce, and tomato, it's not a salad in a wrapper.

2. Subway Tuna Wrap

   • Nutrition (Per Wrap):

     • Calories: 820

     • Fat: 54 g (Saturated Fat: 8 g)

     • Sodium: 1,210 mg

     • Carbs: 53 g (Fiber: 3 g, Sugar: 4 g)

     • Protein: 33 g

   • Caution: Despite tuna health benefits, this wraps added mayo and cheese skyrocket the calories and saturated fat. Opt for fresh vegetables to lighten it up.

3. Arby's Crispy Buffalo Ranch Wrap

   • Nutrition (Per Wrap):

     • Calories: 790

     • Fat: 45 g (Saturated Fat: 9 g)

     • Sodium: 2,490 mg

     • Carbs: 61 g (Fiber: 5 g, Sugar: 7 g)

     • Protein: 39 g

   • Warning: Moushumi Mukherjee, MS, RDN, advises against this sodium-packed wrap, exceeding the daily recommendation in just one serving.

4. Salad and Go Steak Fajita Wrap

   • Nutrition (Per Wrap):

     • Calories: 730

     • Fat: 39 g (Saturated Fat: 10 g)

     • Sodium: 1,470 mg

     • Carbs: 64 g (Fiber: 3 g, Sugar: 4 g)

     • Protein: 35 g

   • Better Choice: Despite the chain's healthy salads, the Steak Fajita Wrap racks up saturated fat and sodium. Consider the salad version for a wiser choice.

5. Taco Bell Crunch Wrap Supreme

   • Nutrition (Per Wrap):

     • Calories: 540

     • Fat: 21 g (Saturated Fat: 7 g)

     • Sodium: 1,210 mg

     • Carbs: 73 g (Fiber: 6 g, Sugar: 6 g)

     • Protein: 16 g

   • Expert Advice: Gisela Bouvier, MBA, RDN, discourages this wrap due to its high carbohydrate and saturated fat content, suggesting exploring other options for a crunchy fix.

Armed with this guide, you can now navigate the fast-food landscape with confidence, choosing wraps that not only satisfy your taste buds but also contribute to your overall well-being.

Disclaimer:

The information provided in this article is for general informational purposes only and should not be considered as professional advice. Dietary needs and preferences can vary, and individuals are encouraged to consult with a qualified healthcare professional or nutritionist for personalized guidance.

The fast-food wrap recommendations and nutritional data presented here are based on the insights of registered dietitians and nutrition experts. However, it's important to note that fast-food menus and nutritional information may change over time, and individual dietary requirements may differ.

Readers are advised to verify the most up-to-date nutritional information directly from the respective fast-food establishments and consult with their healthcare provider or a nutrition professional before making significant dietary changes.

Original News Article Link:

For the full details and original source of this information, please refer to the news article: [The 6 Healthiest Fast-Food Wraps—and 5 To Avoid]

Your health is a priority, and making informed choices is crucial. Always consider your individual health goals and dietary needs when making decisions about your food consumption.