How many calories are in an egg wrap?
A filled breakfast egg wrap weighs 109 g and carries 302 calories. Per 100 g the same wrap runs 277 calories, which puts it in the middle of the breakfast aisle. The catch is what comes with those calories: 811 mg of sodium and 149 mg of cholesterol from one hand-held wrap.
You'd need to walk about 60 minutes to burn the 302 calories in one wrap (109 g).
How long does it take to burn off an egg wrap?
One wrap (109 g) is 302 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 302 kcal |
|---|---|
| Walking, brisk | 1 hr |
| Cycling, moderate | 38 min |
| Swimming, moderate | 43 min |
| Jogging | 36 min |
| Weight training, moderate | 1 hr 7 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 (109 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Egg wrap quick facts
- US servings, from one ounce to two wraps
- Filled wraps, egg white sheets and what the name hides
- Cholesterol and sodium are the rows to watch
- How does an egg wrap compare?
- Most popular egg wrap brands
- Egg wrap FAQs
Egg wrap quick facts
Two very different foods answer to the name "egg wrap." One is a tortilla rolled around scrambled egg, cheese and a meat filling — the thing most people are holding at 8 a.m. The other is a thin sheet made of egg itself, sold in a refrigerated pouch, used instead of bread. This page leads with the first, because that is what the search usually means, and gives the sheets their own section further down.
The lead record is USDA SR Legacy 170787, "Fast foods, breakfast burrito, with egg, cheese, and sausage". It is the only USDA entry for a filled egg wrap with a complete nutrient profile and a real household measure — one wrap, 109 g. Searching the index for "egg wrap" on its own mostly returns wonton and egg roll wrappers, which are sheets of dough, not a meal.
| Nutrient | Per 100 g | Per 1 wrap (109 g) | % Daily Value |
|---|---|---|---|
| Calories | 277 | 302 | — |
| Total fat | 15.63 g | 17.0 g | 22% |
| Saturated fat | 6.4 g | 7.0 g | 35% |
| Carbohydrate | 22.97 g | 25.0 g | 9% |
| Dietary fiber | 1.2 g | 1.3 g | 5% |
| Total sugars | 2.57 g | 2.8 g | — |
| Protein | 11.1 g | 12.1 g | 24% |
| Sodium | 744 mg | 811 mg | 35% |
% 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 →
There is no added sugars row here, because the SR Legacy edition does not publish added sugars for mixed dishes. Cholesterol and potassium are published: 149 mg of cholesterol per wrap, which is 50% of the 300 mg Daily Value, and 164 mg of potassium, only 3% of 4,700 mg. The FDA's Daily Value reference is the source for every percentage in the table.
US servings, from one ounce to two wraps
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 79 kcal |
| Half a wrap | 55 g | 151 kcal |
| One wrap, filled | 109 g | 302 kcal |
| Two wraps | 218 g | 604 kcal |
| Per 100 g | 100 g | 277 kcal |
Only one of these is a USDA household measure: the 109 g wrap. The ounce, the half and the pair are our own arithmetic from the USDA 100 g figure, not USDA servings, and they are there because that is how people actually log breakfast — half now, half in the car, or two wraps when one never lasts until lunch.
The weight is worth checking against your own hand. A gas-station or deli wrap can run heavier than 109 g, and weight moves the number one to one: a 150 g wrap of the same recipe is about 416 calories. If you only ever weigh one breakfast item, make it this one.
Filled wraps, egg white sheets and what the name hides
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Filled breakfast egg wrap (egg, cheese, sausage) | 277 kcal | 1 wrap (109 g) | 302 kcal |
| Plain egg white wrap (EggLife Original) | 89 kcal | 1 wrap (28 g) | 25 kcal |
| Flavored egg white wrap (Italian style) | 107 kcal | 1 wrap (28 g) | 30 kcal |
| Everything bagel egg white wrap | 125 kcal | 1 wrap (28 g) | 35 kcal |
| Cauliflower egg wrap (Crepini) | 150 kcal | 1 wrap (20 g) | 30 kcal |
| Filled egg omelet wrap (Crepini) | 286 kcal | 2 omelets (126 g) | 360 kcal |
The gap between the top row and the second is the single most useful fact on this page. A filled breakfast wrap is 302 calories; a plain EggLife Original egg white wrap is 25. That is twelve times the calories for two foods sold under the same two words. Log the wrong one and a week of breakfasts is off by about 1,900 calories.
The egg white sheets barely differ from each other. EggLife's rye, Italian, southwest and sweet cinnamon styles all land at 107 calories per 100 g, so 30 calories a sheet, and the everything bagel version is 125 per 100 g, or 35. Crepini's cauliflower wrap is 150 per 100 g but comes in a smaller 20 g sheet, which lands it back at 30 calories. Whichever brand is in the fridge, the answer is 25 to 35 calories per sheet — the flavor almost never matters.
Crepini also sells a filled version, cheddar and sausage omelets with no tortilla at all. At 286 calories per 100 g it looks like the breakfast wrap, but its carbohydrate is 2.38 g per 100 g against 22.97 g, because there is no flour anywhere in it. Two omelets, 126 g, come to 360 calories.
Cholesterol and sodium are the rows to watch
The calorie number is unremarkable. At 302 calories a filled wrap is 15% of a 2,000-calorie day and sits just under a normal 350–450-calorie breakfast. The rows that move are further down the label.
Sodium is 811 mg, 35% of the 2,300 mg Daily Value, from one item — roughly a third of a teaspoon of table salt before anything else you eat that day. Cholesterol is 149 mg, half the 300 mg Daily Value. Saturated fat is 7.0 g, 35% of the 20 g Daily Value, and that comes from the sausage and cheese rather than the egg. If you are watching sodium, the plain egg white sheet at about 120 mg is the better swap, though it carries about 5 g of protein against 12.1 g.
Protein is the honest upside: 12.1 g per wrap, 24% of the Daily Value, which is a real contribution to the pattern MyPlate describes for protein foods. The Dietary Guidelines for Americans put the case plainly enough — the same wrap can be a solid protein start or a third of your day's sodium, and the filling decides which.
How does an egg wrap compare?
| Food | Per 100 g | US serving | Calories |
|---|---|---|---|
| Egg wrap, filled with egg, cheese and sausage | 277 kcal | one wrap, 109 g | 302 kcal |
| Crepini filled egg omelet wrap | 286 kcal | 2 omelets, 126 g | 360 kcal |
| Wonton or egg roll wrapper | 291 kcal | 1 wrapper, 32 g | 93 kcal |
| EggLife everything bagel egg white wrap | 125 kcal | 1 wrap, 28 g | 35 kcal |
Read the first column and the dry egg roll wrapper wins at 291 calories per 100 g, ahead of both filled wraps. Read the last column and it collapses to 93 calories, because a wrapper weighs 32 g and a breakfast wrap weighs 109 g with a filling that is mostly water. This is the classic per-100-g trap: comparing dry sheets to finished dishes flips the ranking.
Our take: the filled egg wrap is the lightest of the three cooked, filled or floury options per gram, and only Crepini's double omelet lands higher per serving, at 360. For a calorie budget the egg white sheet is not really a competitor — it is a bread substitute, and you still have to put something in it. Buy the filled wrap for a fast 12.1 g of protein, buy the sheets to cut carbohydrate, and do not treat the two numbers as interchangeable. Chain versions track the USDA record closely: the McDonald's Sausage Burrito is listed at the same 277 calories per 100 g.
Most popular egg 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) |
|---|---|
| EggLife Original Egg White Wraps | 89 cal |
| EggLife Rye Style Egg White Wraps | 107 cal |
| EggLife Italian Style Egg White Wraps | 107 cal |
| EggLife Southwest Style Egg White Wraps | 107 cal |
| EggLife Sweet Cinnamon Egg White Wraps | 107 cal |
| Crepini Cage Free Cauliflower Egg Wraps | 150 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Egg wrap FAQs
How many calories are in an egg wrap?
One filled breakfast egg wrap weighs 109 g and carries 302 calories, working out to 277 calories per 100 g. That single wrap also brings 12.1 g of protein, 17.0 g of fat and 811 mg of sodium. A plain egg white wrap with no filling is a different food entirely, at 25 calories.
How many calories are in an egg white wrap?
An EggLife Original egg white wrap is 25 calories for a 28 g sheet, or 89 calories per 100 g. Flavored versions run 107 per 100 g, so 30 calories a wrap, and the everything bagel style is 125 per 100 g, or 35 calories. There is no dough involved.
How many calories in a breakfast egg and sausage wrap?
302 calories for a 109 g wrap. USDA lists the breakfast burrito with egg, cheese and sausage as one record, and a chain version, the McDonald's Sausage Burrito, carries the same 277 calories per 100 g. Sausage is why the fat sits at 17.0 g and the sodium at 811 mg.
How much protein is in an egg wrap?
A filled egg wrap has 12.1 g of protein, 24% of the Daily Value, in 302 calories. Plain egg white wraps are denser in protein per gram: 21.43 g per 100 g for the everything bagel style, though a single 28 g sheet still only delivers about 6 g.
Are egg wraps low carb?
Not the filled kind: 25.0 g of carbohydrate per wrap, 9% of the Daily Value, most of it from the tortilla. Egg white wraps are the low carb ones — EggLife Original lists 0 g of carbohydrate per 100 g, and the everything bagel style 3.57 g, roughly 1 g a sheet.
How much sodium is in an egg wrap?
811 mg in one filled wrap, 35% of the 2,300 mg Daily Value and roughly a third of a teaspoon of table salt. Egg white wraps are lighter in absolute terms — 429 mg per 100 g for EggLife Original, about 120 mg a sheet — but they are salty for their size.
Are egg wraps good for weight loss?
For a calorie budget the egg white wrap wins outright: 25 calories against 302. The filled wrap is not a diet food, but at 302 calories with 12.1 g of protein it fits a normal breakfast; two of them, 604 calories, is where the day starts to tilt.
How many calories in two egg wraps?
604 calories for two filled wraps, 218 g together — our own arithmetic from the USDA 100 g figure, not a USDA serving. That doubles the sodium to about 1,622 mg, more than two thirds of the daily limit, and the cholesterol to roughly 298 mg.
Similar foods
- Pancake — 423 cal for 3 medium pancakes
- Crepe — 179 cal per crepe
- Omelet — 305 cal for 3-egg omelet
- Toast with butter — 100 cal per slice with butter
- Egg — 72 cal per large egg
- Syrian Bread — 157 cal per medium pita
Count it without the math
Point the camera at the plate and BodyPal counts the wrap for you, filling and all.
