Tuna wrap calories come to 488 for one 200 g wrap, or 244 per 100 g. That's about a quarter of a 2,000-calorie day in one lunch. Note where those calories come from: fat supplies 55 percent of them, mostly from the mayo-style tuna salad filling. A single wrap also carries 1,128 mg of sodium.
488kcal
1 wrap · 200 g, tuna salad filling
17%protein
21 gProtein
34 gCarbs
30 gFat
How to burn off 488 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Tuna salad filling · per 200 g
Calories
488 kcal
Protein
21 g
Carbohydrate
34 g
Fat
30 g
Saturated fat
8.2 g
Cholesterol
50 mg
Sodium
1128 mg
Potassium
292 mg
Iron
3.4 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 →
Tuna 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 wrap (200 g)
488
21.2 g
34 g
29.6 g
1,128 mg
24%
100 g
244
10.6 g
17 g
14.8 g
564 mg
12%
6 oz portion (170 g)
415
18 g
28.9 g
25.2 g
959 mg
21%
3 × 1 wrap (200 g)
1,464
63.5 g
3,384 mg
5 × 1 wrap (200 g)
2,440
105.9 g
5,640 mg
One wrap is a 488-calorie lunch
The standard serving here is one 200 g wrap with a tuna salad filling, and it lands at 488 calories. That is 24 percent of the daily value for calories on a 2,000-calorie reference, plus 21.2 g of protein and 34 g of carbs. For one item, that makes a full meal, not a snack.
Smaller portions help less than you might expect. A 6 oz portion (170 g) still brings 415 calories, because the filling is dense. If you only eat part of a wrap, weigh it: every 100 g adds 244 calories, and the tortilla edges cost about the same as the middle.
Doubling up is where the total climbs fast. Two wraps reach 976 calories, three hit 1,464, and five would run to 2,440, more than a full day's reference intake. Deli wraps often come in large sizes, so check the weight before you assume one equals one serving. BodyPal can log a wrap from a photo, which saves guessing the weight by eye.
Fat supplies more than half the calories
The calorie split for a tuna wrap is 55 percent fat, 28 percent carbs and 17 percent protein. Per 100 g that works out to 14.8 g fat, 17 g carbs and 10.6 g protein. Tuna itself is lean, so most of that fat comes from the dressing that binds the salad.
The protein is still respectable. One wrap gives 21.2 g, which covers 42 percent of the 50 g daily value. But you pay for it with 29.6 g of fat, so calorie for calorie this is not a lean protein source. If protein is your goal, a filling with less dressing gets you more of it per calorie.
Carbs are moderate and mostly come from the tortilla. Sugars stay low at 5.3 g per wrap, and fiber is modest at 2.6 g. Saturated fat runs 4.1 g per 100 g, against a daily value of 20 g, so it is worth a glance if you eat these often.
Sodium is the row to watch
One wrap carries 1,128 mg of sodium, which is 49 percent of the 2,300 mg daily value. That is nearly half a day's allowance in a single lunch item. Canned tuna, dressing, the tortilla and any cheese or pickles all add to it.
Per 100 g the figure is 564 mg, so even a 6 oz portion (170 g) reaches 959 mg, or 42 percent of the daily value. Two wraps push you to 2,256 mg, almost the full daily reference on their own. Three come to 3,384 mg.
If you watch sodium, the rest of the day matters more after a tuna wrap. Skip salty sides like chips and pickles with it, and lean on fresh produce at other meals. Making the filling at home with less dressing and no added salt is the simplest way to bring the number down.
Pair it with produce, not chips
At 488 calories with 21.2 g protein, a tuna wrap already works as the center of a meal. What it lacks is volume and fiber: only 2.6 g per wrap. A side salad, raw vegetables or a piece of fruit adds both without many calories.
Chips, fries or a creamy soup push the meal in the wrong direction on every row that is already high here: fat, calories and sodium. Water, unsweetened tea or sparkling water keep the drink from adding to the total.
If 488 calories is more than you want for lunch, eat half and keep the rest for later, or pick the 6 oz portion (170 g) at 415. Brands vary too; the page lists options like Roche Bros. Tuna Wrap and Golden Gate Kitchens Mediterranean Tuna Wrap, so read the label on whichever you buy.
How does tuna wrap compare?
Here is how a tuna wrap stacks up against similar wraps and plain tuna salad, per 100 g and per usual serving.
Verdict: For fewer calories and less fat, the turkey wrap edges ahead at 232 per 100 g with 9.4 g fat, though its 792 mg sodium is higher. For staying full, pick the caesar chicken wrap: 20.8 g protein per 100 g against 10.6 here, for 252 calories.
Most popular tuna wrap brands in the United States
These packaged deli wraps carry less fat per 100 g (8.13 g and 7.75 g against 14.82 g), so their calorie numbers read lower than the wrap above. Source: manufacturer labels / USDA FoodData Central.
Tuna wrap FAQs
How many calories are in one tuna wrap?
A 200 g tuna wrap has 488 calories. Half a wrap, or 100 g, is 244 calories.
Is a tuna wrap good for weight loss?
One full wrap takes 488 calories and returns 21.2 g protein, so a 100 g portion at 244 calories fits a smaller daily budget more easily.
Tuna wrap or turkey wrap: which has fewer calories?
A turkey wrap is 232 calories per 100 g against 244 for a tuna wrap, so the turkey version is 12 calories lighter per 100 g.
How much protein is in a tuna wrap?
10.6 g per 100 g, which is 21.2 g in a whole 200 g wrap, alongside 29.6 g fat.
How many calories are in a tuna salad wrap?
A tuna salad wrap has 488 calories for a 200 g wrap, or 244 per 100 g. The figures here are for a wrap with a tuna salad filling, which is where most of the fat comes from.
What are the nutrition facts for a tuna wrap?
One 200 g tuna wrap has 488 calories, 21.2 g protein, 34 g carbs, 29.6 g fat, 2.6 g fiber and 5.3 g sugars. It also carries 1,128 mg sodium, 49 percent of the daily value.
How many calories are in 200 grams of tuna wrap?
200 grams of tuna wrap has 488 calories, the same as one standard wrap on this page. Every 100 g adds 244 calories, so weighing a store-bought wrap gives you a close total.
How much fat is in a tuna wrap?
A tuna wrap has 29.6 g of fat per 200 g wrap, or 14.8 g per 100 g. Fat supplies 55 percent of its calories, mostly from the dressing in the tuna salad.
How much sodium is in a tuna wrap?
One tuna wrap has 1,128 mg of sodium, which is 49 percent of the 2,300 mg daily value. Per 100 g it comes to 564 mg, so portion size moves the number a lot.
