How many calories are in a spinach wrap?
One spinach wrap tortilla weighs 52 g and carries 150 calories. Per 100 g the same wrap runs 288 calories, so a two-wrap lunch base is 300 before a single slice of turkey goes in. The green color is spinach powder, not a salad, and the calories say so.
You'd need to walk about 30 minutes to burn the 150 calories in one wrap (52 g).
How long does it take to burn off a spinach wrap?
One wrap (52 g) is 150 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 150 kcal |
|---|---|
| Walking, brisk | 30 min |
| Cycling, moderate | 19 min |
| Swimming, moderate | 21 min |
| Jogging | 18 min |
| Weight training, moderate | 33 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 (52 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Spinach wrap quick facts
- US servings, from one ounce to two wraps
- Wrap sizes, from Wrap-Itz to burrito size
- Sodium is the row to watch
- Where the green actually comes from
- How does a spinach wrap compare?
- Most popular spinach wrap brands
- FAQ
Spinach wrap quick facts
There is no generic spinach wrap in USDA's Foundation, SR Legacy or FNDDS files. The generic rows are plain tortillas with no spinach in them at all, and that is not what is sitting in your hand at the counter. So the numbers below come from the branded record for Toufayan Savory Spinach Wraps, FDC 2109656 — the most widely stocked spinach wrap in American supermarkets, and the one whose 52 g, 150-calorie label most people are reading when they search.
Two things about that label are worth flagging before the table. The serving is one wrap, which is unusually honest for a tortilla package. And 52 g is small: a burrito-size spinach wrap weighs roughly twice that.
| Nutrient | Per 100 g | Per 1 wrap (52 g) | % Daily Value |
|---|---|---|---|
| Calories | 288 | 150 | — |
| Total fat | 5.77 g | 3.0 g | 4% |
| Saturated fat | 0.96 g | 0.5 g | 2% |
| Carbohydrate | 50 g | 26.0 g | 9% |
| Dietary fiber | 3.8 g | 2.0 g | 7% |
| Total sugars | 3.85 g | 2.0 g | — |
| Protein | 9.62 g | 5.0 g | 10% |
| Sodium | 538 mg | 280 mg | 12% |
% 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 →
Four rows you might expect are missing. Added sugars, trans fat, cholesterol and potassium are not declared on this label, so there is nothing to publish for them and nothing to guess. Total sugars have no Daily Value under FDA labeling rules, which is why that cell stays empty.
US servings, from one ounce to two wraps
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28 g | 82 kcal |
| Half a wrap | 26 g | 75 kcal |
| One wrap, label serving | 52 g | 150 kcal |
| Two wraps, one lunch | 104 g | 300 kcal |
| Per 100 g | 100 g | 288 kcal |
Only one line here is a USDA serving: the 52 g wrap, straight off the package. The ounce, the half wrap and the two-wrap row are our own arithmetic from the USDA 100 g figure, not USDA servings, because nobody weighs a tortilla in ounces at home.
The two-wrap row is the one that matters for logging. Wraps are sold in packs and eaten in pairs, and 300 calories of empty tortilla is already most of a light lunch's budget before the chicken, avocado or dressing arrives. If you build wraps twice a week, logging one when you ate two is the single biggest error available on this page.
Wrap sizes, from Wrap-Itz to burrito size
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Toufayan Savory Spinach Wraps | 288 kcal | 1 wrap (52 g) | 150 kcal |
| Toufayan Spinach Wraps, lighter recipe | 212 kcal | 1 wrap (52 g) | 110 kcal |
| Toufayan Savory Spinach Wrap-Itz | 256 kcal | 1 tortilla (43 g) | 110 kcal |
| Frescados whole wheat spinach wrap | 250 kcal | 1 wrap (68 g) | 170 kcal |
| Don Pancho spinach wrap, burrito size | 343 kcal | 1 wrap (102 g) | 350 kcal |
| Plain flour tortilla, no spinach | 306 kcal | 1 large (71 g) | 217 kcal |
| Chicken Caesar spinach wrap, filled | 264 kcal | 1 package (159 g) | 420 kcal |
Size beats recipe by a wide margin. The lightest unfilled wrap on that list is 110 calories and the heaviest is 350 — 2.3 times the standard 52 g wrap — and both are green, both say spinach on the front, both are made of essentially the same dough. A Don Pancho spinach wrap is not a different food from a Toufayan one. It is a wider circle of it.
The two Toufayan rows deserve a warning. Toufayan Spinach Wraps, FDC 2286045 declares 212 calories per 100 g against 288 for the Savory version at the same 52 g serving, so the same brand on the same shelf can be 110 or 150 calories a wrap. The lighter one is not the cleaner one either: it carries 827 mg of sodium per 100 g against 538 mg, and 7.69 g of fat against 5.77 g. Read the panel on the bag you actually bought.
Filled wraps are a separate question. A packaged chicken Caesar spinach wrap comes to 420 calories for a 159 g package, which puts 270 calories of chicken, cheese and dressing on top of the tortilla. Chains sell versions of the same thing; a Chipotle-style burrito built on a 102 g wrap starts 350 calories in the hole before the rice.
Sodium is the row to watch
Calories are not the interesting number on a spinach wrap. Sodium is. One 52 g wrap carries 280 mg, which is 12% of the 2,300 mg Daily Value, and that is an empty tortilla — about an eighth of a teaspoon of table salt baked into bread you were not planning to count as salty. Two wraps take you to 560 mg before any deli meat, cheese or dressing goes in.
Put that beside the fat rows and the picture flips. Total fat is 3.0 g a wrap (4% DV) and saturated fat is 0.5 g (2% DV), both genuinely low for a bread product. Protein is a respectable 5.0 g, 10% of the Daily Value, though it comes from wheat flour rather than from anything green.
So the honest framing is this: if you are watching calories, a spinach wrap is one of the cheaper bread choices you can make. If you are watching sodium, it is a quiet tax, and the version with fewer calories can easily be the one with more salt.
Where the green actually comes from
Spinach powder is what colors the dough, and the nutrition panel shows how little of it there is. Fiber lands at 3.8 g per 100 g — roughly what plain flour tortillas deliver at 3.5 g, and nowhere near the 9.8 g per 100 g in a whole wheat tortilla. Protein at 9.62 g per 100 g is a wheat number, not a vegetable number.
That does not make the wrap a bad choice. It makes it a tortilla. A cup of raw spinach in the filling will do more for the fiber and potassium in that lunch than the color of the bread ever will, and MyPlate's grains guidance points the same way: the win is in choosing whole grain, not in choosing green.
The one spinach wrap on this page that behaves differently is the Frescados whole wheat version, at 5.9 g of fiber per 100 g and 309 mg of sodium — more fiber and far less salt than the standard wrap, at 170 calories for a bigger 68 g tortilla.
How does a spinach wrap compare?
| Wrap or tortilla | Per 100 g | US serving | Calories |
|---|---|---|---|
| Spinach wrap, standard | 288 kcal | one wrap, 52 g | 150 kcal |
| Frescados whole wheat spinach wrap | 250 kcal | one wrap, 68 g | 170 kcal |
| Don Pancho spinach wrap | 343 kcal | one wrap, 102 g | 350 kcal |
| Flour tortilla, plain | 306 kcal | one large, 71 g | 217 kcal |
Our take: for pure calorie control, the standard 52 g spinach wrap wins outright at 150 calories — the lowest per-piece number of the four, and 67 calories under a large plain flour tortilla. For a lunch that actually holds, take the Frescados whole wheat wrap: it is the lightest of the four per 100 g at 250 calories, it is the highest in fiber, and 20 extra calories buys you a wrap that is 31% heavier. The burrito-size wrap is the only one we would think twice about, because 350 calories of tortilla leaves very little room for the filling that made you want a wrap in the first place.
Most popular spinach 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) |
|---|---|
| Don Pancho Spinach Wraps | 343 cal |
| Toufayan Spinach Wraps | 212 cal |
| Toufayan Savory Spinach Wraps | 288 cal |
| Toufayan Savory Spinach Wrap-Itz | 256 cal |
| Frescados Spinach Wraps | 250 cal |
| IndianLife Spinach Wrap | 290 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Spinach wrap FAQs
How many calories are in a spinach wrap?
A standard 52 g spinach wrap tortilla has 150 calories, which works out to 288 calories per 100 g. That is the Toufayan Savory Spinach Wraps label, the size most supermarkets stock. Bigger burrito-style spinach wraps weigh about 102 g and reach 350 calories, so the weight on the package matters more than the brand.
How many calories in a large spinach wrap?
A large spinach wrap runs about 350 calories. Don Pancho's burrito-size spinach wrap weighs 102 g at 343 calories per 100 g, roughly 2.3 times the 150-calorie supermarket wrap. It is not just wider: at 343 calories per 100 g the Don Pancho dough is denser than the standard wrap's 288, so size and recipe both add up.
How many carbs are in a spinach wrap?
One 52 g spinach wrap has 26.0 g of carbohydrate, 9% of the Daily Value, with 2.0 g of that as fiber and 2.0 g as sugars. Per 100 g the wrap is exactly 50 g carbohydrate, which is half its weight. On a low-carb day, the tortilla is the expensive part of the sandwich, not the filling.
How much protein is in a spinach wrap?
A 52 g spinach wrap gives 5.0 g of protein, 10% of the Daily Value, and it comes from wheat flour rather than from spinach. Per 100 g the figure is 9.62 g. It is a reasonable base but not a protein food, so the chicken, beans or eggs you roll inside it still carry most of the meal.
Is a spinach wrap healthier than a flour tortilla?
Only slightly: a 52 g spinach wrap is 150 calories against 217 for a large 71 g flour tortilla, and it has less fat: 5.77 g per 100 g versus 7.99 g. Fiber is close, 3.8 g against 3.5 g per 100 g. Sodium is where the spinach wrap wins, 538 mg per 100 g against 700 mg.
Does a spinach wrap actually contain spinach?
Barely: the color comes from a small share of spinach powder worked into the dough, and the nutrition panel shows it: 3.8 g of fiber per 100 g and 9.62 g of protein, both typical of plain wheat flour. A cup of raw spinach would add real fiber and potassium. A green tortilla mostly adds color.
How many calories in a spinach wrap with chicken?
A packaged chicken Caesar spinach wrap runs 420 calories for a 159 g package, or 264 calories per 100 g. That is 270 calories on top of the empty 150-calorie tortilla, and almost all of it is the chicken, cheese and dressing rather than the wrap. The bread part of that lunch is the cheap part.
How much sodium is in a spinach wrap?
One 52 g wrap carries 280 mg of sodium, 12% of the 2,300 mg Daily Value, before anything goes inside it. That is about an eighth of a teaspoon of table salt. Two wraps put you at 560 mg, and deli meat, cheese or dressing add more on top of that.
Similar foods
- Cornmeal — 581 cal per cup
- Potato wedges — 138 cal for 3 oz
- 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 everything rolled inside it.
