How many calories are in a chicken wrap?
One grilled chicken wrap weighs 161 g and carries 406 calories, or 252 calories per 100 g. Most of that is the chicken, not the tortilla: 33.5 g of protein rides along with it. Swap grilled for crispy and the same-size wrap jumps to 481.
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, chicken salad and store-made wraps
- Sodium is the row to watch, not fat
- How does a chicken wrap compare?
- Most popular chicken wrap brands
- FAQ
Chicken wrap quick facts
The record behind this page is FNDDS 2707017, "Chicken fillet wrap sandwich, grilled, from fast food". That is the wrap most people are holding when they look this up: a flour tortilla, a grilled fillet cut into strips, lettuce, cheese and a sauce, handed over at a counter. It also comes with a weight for the whole thing, 161 g, so the serving column below is a real wrap rather than a guess.
Two rows you would see on a US package are missing here. This FNDDS release does not publish added sugars or trans fat for the record, so both lines are left out instead of being estimated. Cholesterol and potassium are published: 98 mg and 394 mg in one wrap, which is 33% and 8% of their Daily Values.
| 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% |
% 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 →
The shape of that column is unusual for a sandwich. Protein sits at 67% of the Daily Value while carbohydrate only reaches 10%, because a tortilla is thin and a fillet is not. Compare it with a fried chicken fillet on a white bun, which carries 28.11 g of carbohydrate per 100 g against the wrap's 17.3 g. The wrapper is the cheap part of a wrap.
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 sandwich, any size | 161 g | 406 kcal |
| Per 100 g | 100 g | 252 kcal |
Only one line there is a USDA household measure: the whole wrap at 161 g. The half wrap, the 4 oz portion and the ounce are our own arithmetic from the USDA 100 g figure, not USDA servings, which matters because real wraps are not cut evenly and a diner-size wrap can run half again as heavy as a fast-food one.
If you log by ounces, remember the wrap is a mixed food, so an ounce of it is an ounce of tortilla plus filling plus sauce. Weighing the whole thing once and dividing is more accurate than estimating a share of it by eye. A wrap that comes in at 200 g rather than 161 g is 504 calories on the same USDA density, again our arithmetic rather than a published serving.
Grilled, crispy, chicken salad and store-made 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 | 269 kcal | 1 sandwich, 200 g | 538 kcal |
| Buffalo chicken wrap, store-made | 152 kcal | 0.5 wrap, 191 g | 290 kcal |
| Thai-style chicken wrap, store-made | 235 kcal | 1 wrap, 247 g | 581 kcal |
| Half a grilled wrap | 252 kcal | 0.5 wrap, 80.5 g | 203 kcal |
Hold the weight steady and the breading costs you 75 calories: 406 grilled against 481 fried for the same 161 g. The protein tells the real story, dropping from 20.83 g per 100 g to 12.68 g. Batter is not an extra layer on top of the chicken, it is chicken you did not get.
A chicken salad wrap is a different animal again. Per 100 g it is 269 calories, between the grilled and the fried wrap, but the USDA serving is a 200 g sandwich, so it lands at 538. Mayonnaise in the filling pushes fat to 16.56 g per 100 g while protein falls to 12.89 g.
Refrigerated wraps from the supermarket look light per 100 g and are not always light in the hand. A Taylor Farms buffalo wrap is 152 calories per 100 g, but the label calls 191 g half a wrap for 290 calories, which puts the full package near 580 by our own arithmetic. An Archer Farms Thai-style wrap is 235 per 100 g and 581 for the single 247 g wrap on its label. Store-brand buffalo wraps from Jewel-Osco, Walgreens and Roche Bros. sit between 163 and 202 calories per 100 g, so the packet weight decides the total, not the flavor.
There is no separate USDA record for a chicken Caesar wrap. The closest honest match is the grilled row, with the understanding that a Caesar dressing adds fat the record does not include.
Sodium is the row to watch, not fat
One wrap delivers 924 mg of sodium, 40% of the FDA Daily Value of 2,300 mg, which is a little under half a teaspoon of table salt in a single lunch. Total fat, the number people brace for, is only 22% DV. Saturated fat is the higher of the two at 32%, most of it from cheese and sauce rather than the fillet.
The protein column is the reason to keep the wrap on the list anyway. 33.5 g in one hand-held item covers two thirds of the 50 g Daily Value, and MyPlate counts poultry among the protein foods that make a lunch hold. If you're watching sodium, the grilled wrap plus water beats the wrap plus fries, and asking for sauce on the side is the single cheapest change you can make.
Fiber is the weak spot: 1.9 g per wrap, 7% DV. A flour tortilla and a few leaves do not add up to much. Adding a side salad or a piece of fruit fixes it without touching the calorie total much.
How does a chicken wrap compare?
| Sandwich | 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 on a white bun | 269 kcal | 1 regular sandwich | — |
The bun sandwich has no gram weight in the USDA index, so its serving calories are left blank rather than invented. Per 100 g it still tells you something: at 269 it is denser than the grilled wrap and lighter than the crispy one, and the wheat-bun version is 263.
Our take: the grilled wrap is the lightest per 100 g of the four rows in this table, and the only one that clears 20 g of protein per 100 g. Order it grilled, and if the day is a big one, half a wrap at 203 calories is a genuinely useful portion rather than a token. The wrap only loses its edge when the chicken is breaded or bound in mayonnaise, at which point a plain grilled fillet on a bun is the better trade.
Most popular chicken wrap 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) |
|---|---|
| Taylor Farms Buffalo Style Chicken Wrap | 152 cal |
| Archer Farms Thai-Style Chicken Wrap | 235 cal |
| Good & Delish Buffalo Chicken Wrap | 163 cal |
| Jewel-Osco Buffalo-Style Chicken Wrap | 176 cal |
| Roche Bros. Buffalo Chicken Wrap | 202 cal |
| 505 Southwestern Spicy Chicken Wrap | 199 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Chicken wrap FAQs
How many calories are in a chicken wrap?
406 calories for one grilled chicken fillet wrap weighing 161 g, which works out to 252 calories per 100 g. That is the USDA fast-food record for a wrap built with grilled chicken, tortilla, lettuce and sauce. A crispy fried wrap of the same weight comes to 481 calories instead.
Is a grilled chicken wrap healthier than a fried one?
The grilled version saves 75 calories on an identical 161 g wrap, 406 against 481, and it carries far more meat: 20.83 g of protein per 100 g versus 12.68 g for the fried one. The breading swaps chicken for starch and oil, so grilled wins on both counts.
How much protein is in a chicken wrap?
33.5 g of protein in one 161 g grilled chicken wrap, or 67% of the Daily Value from a single lunch item. Per 100 g the wrap runs 20.83 g. A fried wrap of the same size gives about 20 g, because the breading replaces part of the fillet.
How many calories in half a chicken wrap?
203 calories for half a grilled chicken wrap, 80.5 g of the 161 g whole. That is our own arithmetic from the USDA 100 g figure, not a USDA serving. Half a wrap still brings 16.8 g of protein and 462 mg of sodium, so it counts as a real snack.
How much sodium is in a chicken wrap?
924 mg of sodium in one 161 g wrap, 40% of the 2,300 mg Daily Value and a little under half a teaspoon of table salt. Sodium, not fat, is the number that stands out here: total fat lands at only 22% of the Daily Value for the same wrap.
Is a chicken wrap good for weight loss?
At 406 calories with 33.5 g of protein, one grilled wrap fits inside a 350 to 450-calorie lunch and stays filling for its size. If you want it lighter, half a wrap is 203 calories. If you're watching sodium, note the 924 mg and keep the rest of the day lower.
Are chicken wraps lower in calories than chicken sandwiches?
Per 100 g, yes for the grilled wrap: 252 calories against 269 for a fried chicken fillet sandwich on a white bun and 263 on a wheat bun. But a crispy wrap is 299 per 100 g, higher than either bun sandwich. The filling decides more than the wrapper.
How many calories in a store-bought buffalo chicken wrap?
290 calories for the labeled serving of a Taylor Farms buffalo wrap, which is half a wrap at 191 g and only 152 calories per 100 g. Store wraps are heavy with sauce and salad, so the whole package runs about 580 calories by our own arithmetic.
Similar foods
- Caesar Chicken Wrap — 643 cal per wrap
- Ribs — 267 cal for 3 ribs
- Street Taco — 125 cal per street taco
- Asada taco — 243 cal per taco
- Top Sirloin Steak — 413 cal per 6 oz steak
- Beef — 223 cal for 3 oz cooked
Count it without the math
Point the camera at the plate and BodyPal counts the wrap for you, filling and all.
