How many calories are in a chicken wrap with salad?
One grilled chicken wrap weighs 161 g and carries 406 calories. Per 100 g that is 252 calories, which is light for a filled sandwich, because the lettuce and tomato inside dilute the tortilla. The same wrap hands you 33.5 g of protein, two-thirds of a day's Daily Value in one lunch.
You'd need to walk about 81 minutes to burn the 406 calories in one wrap (161 g).
How long does it take to burn off a chicken wrap?
One wrap (161 g) is 406 kcal. Enter your weight and the amount you ate to see how long it takes you to burn that off:
lb
| Activity | Time to burn 406 kcal |
|---|---|
| Walking, brisk | 1 hr 21 min |
| Cycling, moderate | 51 min |
| Swimming, moderate | 58 min |
| Jogging | 48 min |
| Weight training, moderate | 1 hr 30 min |
Times are for a 155 lb adult at a steady pace; change the weight to see yours. The amount is set to the portion in the text (161 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Chicken wrap quick facts
- US servings, from one ounce to a whole wrap
- Grilled, crispy and chicken salad wraps
- Sodium is the row that moves first
- How does a chicken wrap compare?
- Most popular chicken wrap with salad brands
- FAQ
Chicken wrap quick facts
The record that matches what most people are holding is FNDDS 2707017, "Chicken fillet wrap sandwich, grilled, from fast food". That is a flour tortilla, grilled chicken fillet, and the salad vegetables rolled in with it. USDA gives it a household serving of one wrap at 161 g, so the per-wrap column below is a real USDA portion, not a guess.
One thing this record does not cover: a side salad sitting next to the wrap on the plate. The lettuce and tomato inside the wrap are counted; anything served alongside is a separate food, and USDA does not publish a combined plate figure. Dressing is where a side salad picks up most of its calories, so pour it and count it on its own.
| Nutrient | Per 100 g | Per 1 wrap (161 g) | % Daily Value |
|---|---|---|---|
| Calories | 252 | 406 | — |
| Total fat | 10.42 g | 16.8 g | 22% |
| Saturated fat | 4.02 g | 6.5 g | 32% |
| Carbohydrate | 17.3 g | 27.9 g | 10% |
| Dietary fiber | 1.2 g | 1.9 g | 7% |
| Total sugars | 1.61 g | 2.6 g | — |
| Protein | 20.83 g | 33.5 g | 67% |
| Sodium | 574 mg | 924 mg | 40% |
| Cholesterol | 61 mg | 98 mg | 33% |
| Potassium | 245 mg | 394 mg | 8% |
% Daily Value is based on a 2,000-calorie diet.
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 →
Two rows you would see on a packaged label are missing here: added sugars and trans fat. This FNDDS release does not publish either value for prepared restaurant foods, so rather than borrow a number from somewhere else, the rows are left out. Total sugars are in the table, and at 2.6 g per wrap there is very little sugar of any kind to argue about.
US servings, from one ounce to a whole wrap
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 71 kcal |
| Half a wrap | 80.5 g | 203 kcal |
| 4 oz | 113 g | 285 kcal |
| One wrap, any size | 161 g | 406 kcal |
| Per 100 g | 100 g | 252 kcal |
Only two of those lines come straight from USDA: the 161 g wrap and the 100 g reference. The 1 oz, 4 oz and half-wrap rows are our own arithmetic from the USDA 100 g figure, not USDA servings, which matters if you are matching a food log entry that insists on ounces.
The half-wrap row is the useful one in practice. A 161 g wrap is a full lunch; half of it is 203 calories, 16.8 g of protein and 462 mg of sodium, which pairs neatly with a bowl of soup or a real salad without pushing the meal past 400. Ounce-counting is less useful, because nobody weighs a wrap in ounces before eating it — they eat a wrap.
Be careful with the word "wrap" on a menu. The USDA household measure is written as "1 wrap, any size," which flattens a 161 g fast-food wrap and a 255 g deli wrap into the same line. Weight is what drives the calorie count, so if your wrap is visibly bigger than a rolled-up hand, scale from the 100 g column instead.
Grilled, crispy and chicken salad wraps
| Version | Per 100 g | Typical serving | Calories |
|---|---|---|---|
| Grilled chicken wrap, fast food | 252 kcal | 1 wrap (161 g) | 406 kcal |
| Crispy fried chicken wrap | 299 kcal | 1 wrap (161 g) | 481 kcal |
| Chicken salad wrap, mayo filling | 269 kcal | 1 sandwich (200 g) | 538 kcal |
| Chicken fillet sandwich, wheat bun | 263 kcal | 100 g | 263 kcal |
| Chicken fillet sandwich, NFS | 281 kcal | 100 g | 281 kcal |
| Store-bought grilled wrap | 212 kcal | 9 oz (255 g) | 541 kcal |
Grilled versus crispy is the decision that counts. The same 161 g wrap goes from 406 to 481 calories when the fillet is breaded and fried, a 75-calorie gap that most people would guess is bigger. The real damage is on the other side of the label: protein falls from 33.5 g to 20.4 g, because breading takes up room the chicken used to have. You pay more and get less of the thing you ordered the wrap for.
A chicken salad wrap is a different food. It carries 16.56 g of fat per 100 g against 10.42 g in the grilled wrap, and USDA gives it a heavier 200 g serving, so one lands at 538 calories. The mayonnaise does that, not the tortilla.
Store-bought wraps behave in a way that catches people out. All six USDA Branded retail wraps we checked sit below the fast-food figure per 100 g — Marketside Southwestern-Style at 188, Whole Foods Market Grilled at 212, Boar's Head Southwest at 219, Great To Go Greek Style at 175, Taylor Farms Buffalo Style at 152 and The Organic Coup at 118. They are also much heavier: the five sold as a whole wrap run 247 g to 306 g, so a full retail wrap still lands between 361 and 541 calories, while Taylor Farms lists a 191 g half wrap at 290. Lighter per gram, bigger on the plate.
Sodium is the row that moves first
For a wrap that is only about 20% of a 2,000-calorie day, 924 mg of sodium is 40% of the FDA Daily Value of 2,300 mg. That is a little under half a teaspoon of table salt in one hand-held lunch, and it comes from the brined fillet, the sauce and the tortilla together. The crispy version is worse: 1,117 mg, or 49% of the day. If you are watching sodium, the grilled wrap is the better pick, and half a wrap at 462 mg is better still.
Saturated fat runs the same way — 6.5 g, or 32% of the Daily Value, with cholesterol at 98 mg. Neither is alarming on its own, but both are ahead of where the calorie count would put them.
Protein is the row that pays you back. At 33.5 g, one wrap covers 67% of the 50 g Daily Value, which is more than most sandwiches of the same weight manage and puts it in the same bracket as a plain chicken breast plus a starch. MyPlate treats spreading protein across meals rather than stacking it at dinner as the point, and a lunch wrap is an easy place to do it. The general shape of a 350–450-calorie lunch with 30 g of protein is what the Dietary Guidelines pattern looks like in practice.
How does a chicken wrap compare?
| Chicken lunch | Per 100 g | US serving | Calories |
|---|---|---|---|
| Grilled chicken wrap | 252 kcal | 1 wrap, 161 g | 406 kcal |
| Crispy chicken wrap | 299 kcal | 1 wrap, 161 g | 481 kcal |
| Chicken salad wrap | 269 kcal | 1 sandwich, 200 g | 538 kcal |
| Fried chicken fillet sandwich, white bun | 269 kcal | 100 g | 269 kcal |
Our take: the grilled wrap is the lightest of these four per 100 g at 252, and it is the only one that clears 20 g of protein per 100 g — the other three sit between 12.45 g and 12.89 g. That combination is what makes it a genuinely good weekday lunch rather than a merely smaller one. If you want the cheapest calorie win available at the counter, ask for grilled instead of crispy and you have saved 75 calories and gained 13 g of protein without changing anything else about the order. If you want the wrap to be a light lunch rather than a full one, eat half and keep the rest for tomorrow.
Most popular chicken wrap with salad brands in the United States
Ranked by how widely each product appears among foods sold in the United States, from the BodyPal food database of over 3.3 million products. Calories are the figures printed on each Nutrition Facts label, checked against USDA FoodData Central.
| Product | Calories (per 100 g) |
|---|---|
| Marketside Southwestern-Style Chicken Wrap | 188 cal |
| Whole Foods Market Grilled Chicken Wrap | 212 cal |
| Boar's Head Southwest Chicken Wrap | 219 cal |
| Taylor Farms Buffalo Style Chicken Wrap | 152 cal |
| The Organic Coup Grilled Organic Chicken Wrap | 118 cal |
| Great To Go Greek Style Chicken Wrap with Tzatziki | 175 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken wrap FAQs
How many calories are in a chicken wrap with salad?
A grilled chicken wrap with salad rolled inside runs 406 calories for a 161 g wrap, or 252 calories per 100 g. The lettuce and tomato inside the wrap are counted in that figure. A side salad on the plate is not, so count any dressing separately.
How many calories in a grilled chicken wrap?
406 calories for one 161 g grilled chicken wrap, based on USDA record 2707017. That works out to 252 calories per 100 g. Half a wrap is 203 calories and a 4 oz portion is 285, both our own arithmetic from the USDA 100 g figure rather than USDA servings.
Is a chicken wrap healthier than a chicken sandwich?
Per 100 g, the grilled wrap comes in at 252 calories against 269 for a fried fillet sandwich on a white bun and 281 for an unspecified chicken fillet sandwich. The wrap also carries 20.83 g of protein per 100 g, well above the 12.45 g in that white-bun sandwich.
How much protein is in a chicken wrap?
33.5 g in one 161 g grilled wrap, which is 67% of the 50 g Daily Value. Per 100 g that is 20.83 g. A crispy chicken wrap of exactly the same weight gives only 20.4 g, so how the fillet is cooked moves protein more than the size of the wrap does.
How many carbs are in a chicken wrap?
27.9 g of carbohydrate in a 161 g grilled wrap, only 10% of the Daily Value, alongside 1.9 g of fiber and 2.6 g of total sugars. A crispy wrap of the same weight carries 39.3 g, because the breading adds starch before the tortilla is even counted.
How much sodium is in a chicken wrap?
924 mg in one 161 g grilled wrap, or 40% of the 2,300 mg Daily Value, which is a little under half a teaspoon of table salt. The fried version pushes that to 1,117 mg, close to half a day's sodium in a single hand-held lunch.
How many calories in half a chicken wrap?
203 calories for half a 161 g wrap, our own arithmetic from the USDA 100 g figure rather than a USDA serving. Half also means about 16.8 g of protein and 462 mg of sodium, which is the simplest way to keep a wrap lunch well under 250 calories.
Are chicken wraps good for weight loss?
At 406 calories with 33.5 g of protein, a grilled chicken wrap fits a normal lunch slot if you are watching intake, and its protein covers 67% of the Daily Value. The crispy version at 481 calories and the mayo chicken salad wrap at 538 make the same lunch noticeably heavier.
Similar foods
- Potato wedges — 138 cal for 3 oz
- Cornmeal — 581 cal per cup
- Ear of Corn — 99 cal per medium ear
- Sweet Potato — 103 cal per medium, baked
- Papaya salad — 190 cal per plate
- Carrot — 53 cal per cup chopped
Count it without the math
Point the camera at the plate and BodyPal counts the wrap and the salad next to it for you.
