Burrito wrap calories come to 482 for one regular 220 g wrap, or 219 per 100 g. The number to watch is sodium: that regular wrap carries 1,069 mg, 46% of the daily value. The upside is protein, with 24.5 g covering 49% of the daily value in a single wrap.
482kcal
1 regular wrap · 220 g, ready to eat
21%protein
24 gProtein
53 gCarbs
18.8 gFat
How to burn off 482 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Ready to eat · per 220 g
Calories
482 kcal
Protein
24 g
Carbohydrate
53 g
Fat
18.8 g
Saturated fat
7.7 g
Cholesterol
48 mg
Sodium
1069 mg
Potassium
466 mg
Iron
5.2 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Burrito wrap: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 regular (220 g)
482
24.5 g
52.5 g
18.8 g
1,069 mg
24%
1 large (330 g)
723
36.7 g
78.8 g
28.2 g
1,604 mg
36%
Beef and cheese (190 g)
507
25.2 g
53.8 g
20.3 g
863 mg
25%
100 g
219
11.1 g
23.9 g
8.5 g
486 mg
11%
3 × 1 regular (220 g)
1,445
73.4 g
3,208 mg
5 × 1 regular (220 g)
2,409
122.3 g
5,346 mg
A large burrito wrap is a 723-calorie meal
Size matters more than filling here. A regular 220 g burrito wrap lands at 482 calories, about 24% of the daily value. Step up to a large 330 g wrap and the count rises to 723, or 36% of the daily value. That is the same food, just half again as much of it, and the calories follow the grams almost exactly.
The beef and cheese version tells a slightly different story. At 190 g it is smaller than the regular wrap, yet it comes to 507 calories because the filling is richer. Weight alone does not predict the total once cheese and beef take over more of the tortilla.
Doubling up adds up fast. Two regular wraps reach 964 calories and 48.9 g of protein, and three hit 1,445. If you are splitting a platter or eating leftovers the next day, count each wrap on its own rather than guessing at the whole plate. The fastest way to keep the number reasonable is to pick the regular size and stop there.
Carbs lead, but fat supplies over a third
The calorie split is 44% carbs, 35% fat and 21% protein. Carbs come mostly from the tortilla and any rice or beans inside, which explains why a regular wrap holds 52.5 g of them. Per 100 g that is 23.9 g of carbs against 8.5 g of fat and 11.1 g of protein.
Fat is the quieter driver. At 18.8 g in a regular wrap, it supplies more than a third of the energy even though it weighs far less than the carbs. Saturated fat runs 3.5 g per 100 g, so cheese, sour cream and fatty meat are where that row climbs. Ask for lighter cheese and the fat share drops first.
Protein is solid for a mixed meal. The regular wrap delivers 24.5 g, and the large one reaches 36.7 g, or 73% of the daily value. Sugar stays low at 3.7 g per regular wrap, and fiber reaches 5.5 g, helped by any beans in the filling. This is a balanced plate rolled into a tortilla, not a dessert in disguise.
Sodium is the row to watch
Each 100 g carries 486 mg of sodium, and that adds up quickly in a meal this size. A regular wrap brings 1,069 mg, which is 46% of the daily value. A large wrap pushes it to 1,604 mg, or 70%, in a single sitting.
Seasoned meat, cheese, salsa and the tortilla itself all contribute, so there is no single ingredient to cut. Two regular wraps reach 2,138 mg, close to the full daily value before anything else you eat that day. The beef and cheese version is somewhat lower at 863 mg, 38% of the daily value, mainly because the serving is smaller.
If you watch sodium, the regular size is the sensible ceiling, and the rest of the day should lean on lower-salt foods. Skipping extra salsa packets, queso or salty chips on the side keeps the total from snowballing. Water with the meal helps more than a soda would, since the soda adds calories without touching the sodium problem.
Build the rest of the day around the wrap
A regular burrito wrap covers about a quarter of the daily calorie value and nearly half the protein value, so it works as a full lunch or dinner on its own. It does not need a side of chips or rice to feel like a meal. Adding those turns a 482-calorie plate into something much heavier.
Pair it with foods that fill the gaps rather than repeat what the wrap already has. A side salad or crunchy raw vegetables add volume and fiber without much sodium. Fruit afterward works better than a sweet drink. Cholesterol is modest at 22 mg per 100 g, and potassium sits at 212 mg per 100 g, so fresh produce on the side is a welcome balance.
Logging is easiest when you know the size. Weigh it once at home or compare it to the 220 g regular and 330 g large portions here. BodyPal can also log a burrito wrap from a photo, which helps when you are eating out and have no label to check.
How does burrito wrap compare?
Here is how a burrito wrap stacks up against tuna, falafel and gyro wraps, per 100 g and per usual serving.
Verdict: For the lowest calorie count, the gyro wrap wins at 368 per wrap and 184 per 100 g, against 482 for a regular burrito wrap. For protein that keeps you full, the burrito wrap beats the falafel wrap clearly, with 11.1 g per 100 g versus 6.2 g.
Burrito wrap FAQs
How many calories are in a burrito wrap?
A regular burrito wrap of 220 g has about 482 calories. A mini of 110 g is 241 calories and a large of 330 g is 723.
Is a burrito wrap good for weight loss?
One regular wrap is 482 calories, so it works better as a full meal than a snack. The mini size keeps it to 241 calories with 12.2 g protein.
Burrito wrap or chicken wrap: which has fewer calories?
The burrito wrap has 219 calories per 100 g and the chicken wrap 252, so the burrito wrap is lower gram for gram.
How much protein is in a burrito wrap?
A regular 220 g burrito wrap has about 24.5 g protein, 52.5 g carbs and 18.8 g fat.
How many calories are in a large burrito wrap?
A large 330 g burrito wrap has 723 calories, about 36% of the daily value. It also brings 36.7 g of protein and 1,604 mg of sodium, so the bigger size raises the salt as much as the calories.
How much sodium is in a burrito wrap?
A regular 220 g burrito wrap contains 1,069 mg of sodium, which is 46% of the daily value. Per 100 g it is 486 mg, and a large wrap reaches 1,604 mg, or 70%.
How many calories are in a beef and cheese burrito?
A 190 g beef and cheese burrito has 507 calories, slightly more than a regular 220 g wrap despite being smaller. It carries 20.3 g of fat and 25.2 g of protein, with 863 mg of sodium.
How many carbs are in a burrito wrap?
A regular burrito wrap has 52.5 g of carbs, or 23.9 g per 100 g. Carbs supply 44% of its calories, with 5.5 g of fiber and only 3.7 g of sugar in the regular size.
How much fat is in a burrito wrap?
A regular burrito wrap has 18.8 g of fat, and fat supplies 35% of its calories. Per 100 g there are 8.5 g of fat, of which 3.5 g is saturated, mostly from cheese and meat.
