How many calories are in a turkey wrap?

A turkey wrap the way USDA describes it — flour tortilla, deli turkey, a little cheese, lettuce and peppers — weighs 135 g and carries 313 calories. Per 100 g the assembled wrap runs 232 calories. That is a mid-size lunch on paper. The sodium, not the calories, is the number that should stop you.

You'd need to walk about 63 minutes to burn the 313 calories in one wrap (135 g).

On this page

• Turkey wrap quick facts
• US servings, from one ounce to a deli-counter box
• Ham, multiple meat and the club sandwich next door
• Sodium is the row to watch
• How does a turkey wrap compare?
• Most popular turkey wrap brands
• FAQ

Turkey wrap quick facts

The record used here is FNDDS 2706987, "Turkey sandwich wrap" — the finished sandwich, tortilla and filling together, not turkey breast measured on its own. That matters, because a slice of deli turkey and a wrap built from it are two different foods: the meat is roughly a third of the weight, and the tortilla brings almost all of the carbohydrate.

USDA's own household measure for this record is "1 sandwich, any size," set at 135 g. It is the number below in the serving column.

% Daily Value is based on a 2,000-calorie diet.

Two rows you would see on a package label are missing here on purpose. FNDDS does not publish added sugars or trans fat for mixed dishes like this one, so rather than borrow a figure from somewhere else, those lines are left out. Total sugars, at 3.3 g in a whole wrap, are low enough that the question mostly answers itself — a wrap is not a sweet food, and what sugar it has comes from the tortilla and the vegetables.

US servings, from one ounce to a deli-counter box

Only the 135 g line is a USDA household measure. The half wrap, the 1 oz slice and the 227 g deli size are our own arithmetic from the USDA 100 g figure, not USDA servings — useful, but they are scaled, not measured.

That 227 g line is the one worth staring at. Refrigerated turkey wraps sold at a deli counter or in a grab-and-go case weigh 218 to 288 g by their own labels, and they land between 390 and 559 calories per package: a Boar's Head turkey wrap is 390 calories in a 218 g container, a Di Fusso smoked turkey wrap 559 in 288 g, a Farmer's Fridge Italian turkey wrap 431 in a 228 g box. So the wrap you actually buy can be up to 1.8 times the "one sandwich" in the USDA table. If you log 313 for a store-bought wrap, you are probably under-counting by a couple hundred calories.

Cut one in half and you get 157 calories, which is the reason half a wrap plus a bowl of soup is such a common desk lunch.

Ham, multiple meat and the club sandwich next door

Swap the meat and the number barely moves. Every wrap in this family sits within 13 calories per 100 g of every other one, because the tortilla — not the filling — sets the floor.

Every piece weight in that table is the same 135 g, scaled by us from each record's 100 g values so the versions are actually comparable — only the turkey row carries a USDA household measure.

The ham wrap is the interesting one: 13.54 g of protein per 100 g against turkey's 12.77 g, and fewer carbohydrates, for two fewer calories per wrap. The multiple-meat wrap at 226 calories per 100 g is the lightest per gram of the USDA wraps here, but that is because more of its weight is meat and fat and less is tortilla, not because it is a lean choice. And the club sandwich with cheese, at 323 calories, shows how little the bread-versus-tortilla argument is worth: ten calories on a whole sandwich.

If you want a wrap to be lighter, the lever is size, not filling. A 135 g wrap and a 227 g wrap differ by 214 calories. Turkey versus ham differs by two.

Sodium is the row to watch

One 135 g turkey wrap carries 1,069 mg of sodium — 46% of the Daily Value in a single lunch. That is close to half a teaspoon of table salt, and it comes from the cured deli meat and the tortilla, not the lettuce. The CDC notes that most sodium in the American diet comes from packaged and restaurant food rather than the salt shaker, and a deli wrap is a textbook example. Buy the 288 g version and, scaling that same USDA figure, you are at about 2,281 mg — close to a full day's sodium before dinner.

Saturated fat is the second surprise. A wrap has 5.6 g, or 28% of the FDA Daily Value of 20 g. People pick turkey because it reads as lean, and the meat itself is — but the cheese and the dressing inside the tortilla push the saturated fat almost as far up the day's scale as the protein, 28% against 34%.

The protein is genuinely good, though. At 17.2 g per wrap it covers roughly a third of the 50 g Daily Value, and MyPlate treats poultry as a core protein food. If you are watching sodium, ask the counter to build a wrap with roasted turkey instead of cured deli slices and skip the second cheese layer; the calories move a little, the sodium moves a lot.

How does a turkey wrap compare?

Our take: the choice between these four is a rounding error, so stop optimizing it. Eight calories separate the heaviest from the lightest wrap in the table, and the protein spread is under a gram per 100 g. For weight loss, order the smaller wrap or eat half and save the rest — that is worth 156 calories, seventy-eight times the two you save by switching turkey for ham. For fullness on the same calories, the ham wrap gives you the most protein per gram, and pairing any of them with a piece of fruit beats upgrading to the large size.

Most popular turkey 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.

Brand popularity: BodyPal food database. Nutrition: manufacturer labels / USDA FoodData Central.

Turkey wrap FAQs

Similar foods

• Beef brisket — 208 cal per thick slice
• Chile relleno — 326 cal per chile relleno
• Chicken — 203 cal for 3 oz roasted
• Chuck Steak — 360 cal per steak
• Roast Chicken — 203 cal per 3 oz
• Tempura shrimp — 109 cal for 6 large shrimp

Count it without the math

Point the camera at the plate and BodyPal counts the wrap for you, tortilla and filling together.