How many calories are in a turkey wrap with cheese?
One turkey wrap with cheese weighs 135 g and carries 313 calories. Per 100 g it runs 232 calories, 7 calories under the club sandwich USDA lists at 239. The calorie count is ordinary for lunch. The sodium is not: 1,069 mg in a single wrap, alongside 17.2 g of protein.
You'd need to walk about 63 minutes to burn the 313 calories in one wrap (135 g).
How long does it take to burn off a turkey wrap?
One wrap (135 g) is 313 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 313 kcal |
|---|---|
| Walking, brisk | 1 hr 3 min |
| Cycling, moderate | 39 min |
| Swimming, moderate | 45 min |
| Jogging | 37 min |
| Weight training, moderate | 1 hr 10 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 (135 g); change it to what you actually ate. BodyPal works this out from your steps automatically.
On this page
- Turkey wrap with cheese quick facts
- US servings, from one ounce to a deli-size wrap
- Half wraps, deli wraps and other fillings
- Sodium is the row that bites
- How does a turkey wrap with cheese compare?
- Most popular turkey wrap with cheese brands
- FAQ
Turkey wrap with cheese quick facts
The number above comes from the USDA FNDDS record 2706987, "Turkey sandwich wrap", part of the 2021-2023 survey release. That record is the assembled item — tortilla, sliced turkey, cheese and vegetables together — which is what you actually pick up at a deli counter. The Foundation and SR Legacy datasets stop at single ingredients, and USDA Branded has no packaged turkey-and-cheese wrap at all, so there is nothing to average and no reason to.
USDA's household serving for this record is one wrap of any size, set at 135 g. That is the serving used in the table below.
| Nutrient | Per 100 g | Per 1 wrap (135 g) | % Daily Value |
|---|---|---|---|
| Calories | 232 | 313 | — |
| Total fat | 9.4 g | 12.7 g | 16% |
| Saturated fat | 4.16 g | 5.6 g | 28% |
| Carbohydrate | 23.3 g | 31.5 g | 11% |
| Dietary fiber | 1.5 g | 2.0 g | 7% |
| Total sugars | 2.42 g | 3.3 g | — |
| Protein | 12.77 g | 17.2 g | 34% |
| Sodium | 792 mg | 1069 mg | 46% |
% 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 will see on a package label are missing here: added sugars and trans fat. This edition of FNDDS does not publish either value for prepared sandwich records, so they are left out rather than guessed. Cholesterol and potassium are published: one wrap holds 46 mg of cholesterol (15% DV) and 311 mg of potassium (7% DV). Daily Values follow the FDA reference amounts for a 2,000-calorie diet.
US servings, from one ounce to a deli-size wrap
| Serving | Weight | Calories |
|---|---|---|
| 1 oz | 28.3 g | 66 kcal |
| Half a wrap | 68 g | 158 kcal |
| One wrap, deli or cafe size | 135 g | 313 kcal |
| One large deli wrap | 200 g | 464 kcal |
| Per 100 g | 100 g | 232 kcal |
Only the 135 g line is a USDA household measure. The half wrap at 68 g, the 200 g deli wrap and the single ounce are our own arithmetic from the USDA 100 g figure, not USDA servings — useful because real wraps are not standardized, and the one in your hand may be closer to a paperback than to a hot dog.
Weight is the whole story with wraps. A slim cafe wrap cut into two pinwheels and a fat 12-inch deli wrap are the same food per gram; the difference between 158 and 464 calories is nothing but how much tortilla and filling got rolled. If you can weigh the wrap once, you can stop guessing forever.
Half wraps, deli wraps and other fillings
| Version | Per 100 g | Typical piece | Calories |
|---|---|---|---|
| Half a turkey wrap | 232 kcal | 1/2 wrap (68 g) | 158 kcal |
| Large deli-size turkey wrap | 232 kcal | 1 large wrap (200 g) | 464 kcal |
| Sandwich wrap, meat not specified | 232 kcal | 1 wrap (135 g) | 313 kcal |
| Ham wrap with cheese | 230 kcal | 1 wrap (135 g) | 311 kcal |
| Multiple-meat wrap | 226 kcal | 1 wrap (135 g) | 305 kcal |
| Club sandwich with cheese | 239 kcal | 1 sandwich (135 g) | 323 kcal |
Half a wrap. At 68 g it is 158 calories, 8.7 g of protein and 539 mg of sodium. The saturated fat drops from 5.6 g to 2.8 g, which moves the Daily Value from 28% to 14%. That is the cleanest lever on this page: halving the wrap halves the fat row that actually matters, and a side salad fills the gap for almost nothing.
The deli-size wrap. Two hundred grams is a common counter portion, and it comes to 464 calories, 25.5 g of protein, 8.3 g of saturated fat (42% DV) and about 1,584 mg of sodium — 69% of a day's limit before dinner exists. Both figures are scaled from the USDA 100 g values.
Swapping the meat barely moves it. Here is the finding that surprises people: FNDDS gives the plain Sandwich wrap, NFS record exactly the same 232 calories per 100 g as the turkey version. The ham wrap sits at 230, the multiple-meat wrap at 226 — the lightest per gram of the six versions listed above, and only 6 calories per 100 g below turkey. The flour tortilla and the cheese set the number. The meat inside is a rounding error.
Chain wraps are a separate matter. A wrap built at a restaurant counter can run larger and saucier than the survey average, so treat any Chipotle-style burrito or deli house wrap as its own item rather than assuming this record covers it.
Sodium is the row that bites
One wrap delivers 1,069 mg of sodium, or 46% of the 2,300 mg Daily Value — roughly half a teaspoon of table salt, in a lunch of 313 calories. Cured turkey is salted, cheese is salted, and the tortilla is salted too, so the total stacks up from three directions at once.
For scale, the CDC reports that Americans average around 3,400 mg of sodium a day, well above the 2,300 mg ceiling the Dietary Guidelines set for adults. One wrap uses up nearly a third of that average day. If you are watching sodium, half a wrap at 539 mg is the practical move, and it costs you only about 8.5 g of protein.
The protein row is the reason to keep the wrap on the menu at all. At 17.2 g it covers 34% of the 50 g Daily Value in one hand-held item, which is more than most grab-and-go lunches manage; MyPlate counts poultry and cheese as protein foods for exactly this reason. Saturated fat is the trade: 5.6 g is 28% of the daily 20 g, and almost all of it rides in with the cheese.
How does a turkey wrap with cheese compare?
| Item | Per 100 g | US serving | Calories |
|---|---|---|---|
| Turkey wrap with cheese | 232 kcal | 1 wrap, 135 g | 313 kcal |
| Sandwich wrap, NFS | 232 kcal | 1 wrap, 135 g | 313 kcal |
| Ham sandwich wrap | 230 kcal | 1 wrap, 135 g | 311 kcal |
| Club sandwich on wheat, with cheese | 239 kcal | 1 sandwich, 135 g | 323 kcal |
All four sit within 12 calories of each other at the same 135 g weight, which is the point: the wrap-versus-bread debate is decided by portion size, not by the wrapper. The club sandwich is the heaviest of the four per 100 g and also the highest in protein at 16.58 g, while the ham wrap carries the most sodium per 100 g at 852 mg.
Our take: choose the wrap for the protein, not because it is "lighter" — at 232 calories per 100 g it is not meaningfully lighter than a club sandwich. If you are cutting calories, cut the size: half a wrap at 158 calories with a salad beats a whole one and leaves room for a snack. If you want the fullest lunch for the calories, keep the whole 135 g wrap, skip the chips, and watch the salt for the rest of the day.
Most popular turkey wrap with cheese 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) |
|---|---|
| Boar's Head Turkey Wrap | 179 cal |
| Taste of Inspirations Turkey Gobbler Wrap | 227 cal |
| Taylor Farms Turkey & Bacon Club Wrap | 240 cal |
| Meijer Turkey & Cheddar Wrap | 217 cal |
| Dietz & Watson Peppered Turkey & Swiss Wrap | 215 cal |
| Hormel Smoked Turkey & American Cheese Wrap | 299 cal |
Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.
Turkey wrap FAQs
How many calories are in a turkey wrap with cheese?
313 calories in one 135 g wrap, based on the USDA FNDDS record for a turkey sandwich wrap. That works out to 232 calories per 100 g. The same wrap carries 17.2 g of protein, 31.5 g of carbohydrate and 12.7 g of fat, so it lands squarely in normal lunch territory.
How much protein is in a turkey and cheese wrap?
17.2 g of protein in a 135 g wrap, which is 34% of the 50 g Daily Value. Per 100 g the wrap gives 12.77 g. That is a solid share of a day's protein from one hand-held lunch, though half a wrap drops you to 8.7 g, closer to a snack than a meal.
How many calories in half a turkey wrap?
158 calories for half a wrap, using 68 g as half of the USDA 135 g serving. That is our own arithmetic from the USDA 100 g figure, not a USDA serving. Halving the wrap also halves the sodium to 539 mg, the protein to 8.7 g and the saturated fat to 2.8 g.
How much sodium is in a turkey wrap?
1,069 mg of sodium in one 135 g wrap, which is 46% of the 2,300 mg Daily Value and close to half a teaspoon of table salt. Cured turkey, cheese and the tortilla each contribute. A half wrap brings the figure down to 539 mg, or 23% of the day.
Is a turkey wrap with cheese healthy?
One wrap gives 17.2 g of protein and 2.0 g of fiber for 313 calories, which is a reasonable lunch by most measures. The catch is 1,069 mg of sodium and 5.6 g of saturated fat, 28% of the Daily Value. If you are watching either one, half a wrap plus a salad works better.
How many calories in a large deli turkey wrap?
464 calories for a 200 g deli-size wrap, scaled from the USDA figure of 232 calories per 100 g. That is our arithmetic, not a USDA serving. A wrap that size also brings about 1,584 mg of sodium, 69% of the Daily Value, along with 25.5 g of protein and 8.3 g of saturated fat.
Is a turkey wrap lower in calories than a turkey sandwich?
313 calories for the 135 g wrap against 323 for the same weight of club sandwich on wheat with cheese, a gap of 10 calories. Per 100 g the wrap is 232 and the sandwich 239. Tortilla versus bread barely moves the number; portion size moves it far more.
How many carbs are in a turkey wrap with cheese?
31.5 g of carbohydrate in a 135 g wrap, 11% of the Daily Value, with 2.0 g of that as fiber and 3.3 g as total sugars. Per 100 g the wrap holds 23.3 g. The flour tortilla supplies nearly all of it, so half a wrap lands near 15.8 g.
Similar foods
- Mac And Cheese — 513 cal per cup
- Maple Syrup — 216 cal for 1/4 cup
- Prosciutto — 55 cal for 3 thin slices
- Baba ganoush — 110 cal for 1/4 cup
- Wonton wrapper — 23 cal per wonton wrapper
- Cheeseburger — 488 cal per cheeseburger
Count it without the math
Point the camera at the plate and BodyPal counts the wrap for you, cheese and all.
