EatThis,NotThat! has compiled a list of fast-food wraps that include 6 of the healthiest and 5 that you may want to avoid if you are concerned about nutritional values. Here’s what they found in their research.
6 HEALTHIEST FAST-FOOD WRAPS
- Subway Grilled Chicken Wrap – contains only 470 calories and Michell Rauch, MSc, RDN says that you can cut out the cheese and creamy dressing to make it even healthier. NUTRITION (PER WRAP): 470 calories, 11 g fat (2 g saturated fat), 1,010 mg sodium, 54 g carbs (3 g fiber, 5 g sugar) and 42 g protein.
- Chick-fil-A Cool Wrap - Mandy Tyler, MEd, RD, CSSD, LD says “The Chick-fil-A Cool Wrap is a great option, providing both 43 grams of lean protein and 14 grams of dietary fiber and includes grilled chicken, green leaf lettuce and cheeses wrapped together in a flaxseed flour flatbread.” NUTRITION (PER WRAP): 660 calories, 45 g fat (9 g saturated fat), 1,420 mg sodium, 32 g carbs (14 g fiber, 5 g sugar) and 43 g protein.
- Subway Veggie Delight Wrap – full of vegetables that include bell peppers, cucumbers, jalapeños, tomatoes, and others and you can also add cheese for additional protein. NUTRITION (PER WRAP): 330 calories, 8 g fat (1 g saturated fat), 600 mg sodium, 57 g carbs (4 g fiber, 6 g sugar) and 10 g protein.
- Burger King Classic Royal Crispy Chicken Wrap – Registered dietitian nutritionist Lisa Andrews, MEd, RD, LD says of the BK wrap “While the sodium is high, the calories are not ridiculous for a sandwich option and it does provide some fiber and protein.” NUTRITION (PER WRAP): 310 calories, 17 g fat (3 g saturated fat), 790 mg sodium, 28 g carbs (4 g fiber, 2 g sugar) and 15 g protein.
- Dairy Queen Grilled Ranch Chicken Wrap – a low-calorie, low-fat wrap that comes in the top 6 for a healthy choice. NUTRITION (PER WRAP): 250 calories, 13 g fat (3 g saturated fat), 800 mg sodium, 22 g carbs (1 g fiber, 2 g sugar) and 15 g protein.
- Wendy’s Grilled Chicken Ranch Wrap – Wendy’s wrap uses grilled chicken instead of fried and Sarah Alsing, MS, RD, owner of Delightfully Fueled says that you can “Make it a full meal by adding apple bites as a side to get more fiber. NUTRITION (PER WRAP): 420 calories, 16 g fat (5 g saturated fat), 1,170 mg sodium, 42 g carbs (2 g fiber, 2 g sugar) and 27 g protein.
5 UNHEALTHIEST FAST-FOOD WRAPS
- Jimmy John’s Chicken Caesar Wrap – this is a calorie bomb to avoid with tons of red flags in every category according to this study. NUTRITION (PER WRAP): 910 calories, 55 g fat (13 g saturated fat), 2,390 mg sodium, 70 g carbs (3 g fiber, 7 g sugar) and 39 g protein.
- Subway Tuna Wrap – it may sound healthy on the surface, but the addition of mayo and added cheese leads to a bad nutritional score. You can leave the cheese off and add some vegetables to make it a better choice. NUTRITION (PER WRAP): 820 calories, 54 g fat (8 g saturated fat), 1,210 mg sodium, 53 g carbs (3 g fiber, 4 g sugar) and 33 g protein.
- Arby’s Crispy Buffalo Ranch Wrap – Moushimi Mukherjee, MS, RDN of Dietitian Mousumi says this wrap “is sodium packed with 2,490 milligrams. You will exceed your sodium recommendation for a day by just having one wrap.” NUTRITION (PER WRAP): 790 calories, 45 g fat (9 g saturated fat), 2,490 mg sodium, 61 g carbs (5 g fiber, 7 g sugar) and 39 g protein.
- Salad and Go Steak Fajita Wrap – this wrap from a fast-growing Southwest chain is full of saturated fat and sodium and should be avoided if you’re looking for a healthy choice. NUTRITION (PER WRAP): 730 calories, 39 g fat (10 g saturated fat), 1,460 mg sodium, 64 g carbs (3 g fiber, 4 g sugar) and 35 g protein.
- Taco Bell Crunch Wrap Supreme - Gisela Bouvier, MBA, RDN says this wrap “has 73 grams of carbohydrates, 7 grams of saturated fat, and only 16 grams of protein with over 500 calories. She does not recommend this wrap as there are better choices for nutrition. NUTRITION (PER WRAP): 540 calories, 21 g fat (7 g saturated fat), 1,210 mg sodium, 73 g carbs (6 g fiber, 6 g sugar) and 16 g protein.
Source: EatThis,NotThat!
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