Today, lots of people care about eating healthy. Picking the right tortillas or wraps is important to stay on track. Tortillas have been a common food in Central and South American cooking for a long time, since around 10,000 B.C. Recently, they have become popular for making wraps, burritos, quesadillas, and more.
But not all tortillas and wraps are the same. Some have extra sugars, fillers, and lots of salt, while others have fiber, good fats, and whole grains.
If you want to eat healthy tortillas, this guide can help you choose the best ones. Here’s what to look for when buying tortillas, and a list of the healthiest options in stores.
How to Choose Healthy Tortillas and Wraps
Before looking at the list, it’s important to know what makes a tortilla or wrap healthy. Here are some tips:
- Check the Serving Size: Always look at the package to see how much is considered one serving. Some brands might provide nutrition info for more than one tortilla, so you might not know how many calories, sodium & other things you’re really eating.
- Understand Carb Terminology: Don’t get confused by words like “no carb” or “carb-free.” These usually mean products made from fiber-based carbs, which don’t affect blood sugar like refined carbs do.2. Know Carb Words: Don’t get confused by words like “no carb” or “carb-free.” These usually mean products made from fiber-based carbs, which don’t affect blood sugar like refined carbs do.
- Scrutinize Grain-Free Wraps: Wraps without grains can be healthy, but watch out for added ingredients that might be used in place of grains, as they could sometimes cause stomach issues.
- Keep it simple: Shorter list of ingredients is better. Less processing and fewer ingredients make a healthier product.
The Healthiest Tortillas and Wraps
1. Siete Foods Chickpea Flour Tortillas
Siete Foods changed the tortilla game by making different flour tortillas. Their Chickpea Flour Tortillas are a perfect option for people who are avoiding gluten or corn.
These wraps are made with simple, clean ingredients like chickpea flour, water, and sea salt. With 4 grams of fiber and 3 grams of protein per serving, they’re a filling and nutrient-packed choice.
Nutritional Info (per 2 tortillas):
Calories: 140
Fat: 4.5g
Sodium: 220mg
Carbs: 26g (4g fiber)
Protein: 3g
2. Food for Life Ezekiel 4:9 Sprouted Grain Flax Tortillas
Food for Life is popular for their bread made from sprouted grains. They also have a tortilla that has a lot of fiber and protein. The Ezekiel 4:9 Sprouted Grain Flax Tortillas contain no artificial ingredients and are made from sprouted grains and seeds like barley, millet, and flaxseed.
These tortillas are rich in essential vitamins and minerals like magnesium and zinc, which are critical for immune function and energy production.
Nutritional Info (per 1 tortilla):
Calories: 150
Fat: 3.5g
Sodium: 115mg
Carbs: 25g (5g fiber)
Protein: 7g
3. Greenleaf Foods Raw Spinach Wraps
If you want a healthy, plant-based choice, Greenleaf Foods Raw Spinach Wraps are a good option. They have spinach, apple, and quinoa for nutrition, and will keep you full with lots of fiber. They do have some natural sugar from coconut nectar and apple, but they are low in calories and high in fiber.
Nutritional Info (per 1 wrap):
Calories: 50
Fat: 0g
Sodium: 20mg
Carbs: 13g (4g fiber)
Protein: 1g
4. Rise and Puff Organic Gourmet Tortillas
These Rise and Puff Organic Gourmet Tortillas are made with only four simple ingredients: organic wheat flour, water, organic avocado oil, and salt. This basic recipe makes them a healthier option than many store-bought tortillas & the avocado oil adds healthy fats that are good for your heart.
Nutritional Info (per 1 tortilla):
Calories: 100
Fat: 4g
Sodium: 150mg
Carbs: 13g
Protein: 2g
5. La Fe Tortilleria Corn Tortillas
If you like real Mexican food, try La Fe Tortilleria Corn Tortillas. They’re made from organic corn and water, with no sodium and lots of fiber. Use them for tacos or enchiladas, they have simple, healthy ingredients.
Nutritional Info (per 1 tortilla):
Calories: 90
Fat: 1g
Sodium: 0mg
Carbs: 19g (2g fiber)
Protein: 2g
6. Egglife Original Egg White Wraps
If you’re following a low-carb, high-protein diet, the Egglife Original Egg White Wraps are perfect. These wraps contain no flour and are made with egg whites, making them incredibly high in protein and virtually carb-free. They’re also gluten-free and come in a variety of flavors, from roasted garlic to everything bagel.
Nutritional Info (per 1 wrap):
Calories: 25
Fat: 0g
Sodium: 120mg
Carbs: 0g
Protein: 5g
The 3 Worst Tortillas and Wraps
1. Toufayan Garlic Pesto Wraps
Although Toufayan’s Garlic Pesto Wraps may taste good, they are not good for you. They have a lot of salt and unhealthy oils that can raise your cholesterol. They also have artificial ingredients that are not good for your health.
Nutritional Info (per 1 wrap):
Calories: 150
Fat: 3g
Sodium: 350mg
Carbs: 27g (1g fiber)
Protein: 4g
2. Market Pantry Carb-Conscious Flour Tortillas
The label might say “carb-conscious,” but Market Pantry’s Carb-Conscious Flour Tortillas use a lot of modified food starch instead of whole grains for fiber. This means you’re not getting all the important vitamins and minerals, and the sodium levels are really high.
Nutritional Info (per 1 tortilla):
Calories: 70
Fat: 3g
Sodium: 320mg
Carbs: 19g (15g fiber)
Protein: 5g
3. Mission Gluten-Free Original Tortilla Wraps
Mission’s gluten-free wraps are not very healthy. They contain fillers and unhealthy oils, high sodium, and not enough important nutrients. The unhealthy oils can harm your heart, so it’s best to avoid this wrap..
Nutritional Info (per 1 tortilla):
Calories: 150
Fat: 4.5g (Saturated Fat: 2g)
Sodium: 420mg
Carbs: 26g (5g fiber)
Protein: 3g
Conclusion:
Finding a healthy tortilla or wrap that fits your dietary needs doesn’t have to be difficult. By focusing on simple ingredients, moderate sodium, and good sources of fiber and protein, you can enjoy your favorite dishes while supporting your nutritional goals.
Whether you choose the high-protein Egglife wraps or the sprouted grain Ezekiel tortillas, there’s an option for every type of eater. Avoid products with excessive additives, high sodium, and unhealthy fats to make the best choice for your diet.