Quick Answer
A crispy chicken bacon ranch wrap typically contains around 600-800 calories. The exact calorie count depends on the size of the wrap and ingredients used. A medium wrap from a fast food restaurant like McDonald’s or Wendy’s can contain 700-800 calories. Smaller wraps from other restaurants may be around 600 calories. The crispy chicken, bacon, cheese, ranch dressing, and tortillawrap all contribute significant calories.
Calories in Popular Crispy Chicken Bacon Ranch Wraps
| Restaurant | Wrap | Calories |
|---|---|---|
| McDonald’s | Crispy Chicken Bacon Clubhouse Wrap | 760 |
| Wendy’s | Homestyle Chicken Wrap | 670 |
| Subway | Crispy Chicken Bacon Ranch Wrap | 610 |
| Arby’s | Crispy Chicken Bacon Ranch Wrap | 730 |
| Jack in the Box | Crispy Chicken Bacon Ranch Wrap | 810 |
As you can see, the calorie counts for popular crispy chicken bacon ranch wraps at major fast food chains range from 610 to 810 calories for a medium sized wrap.
Factors Affecting Calories in Crispy Chicken Bacon Ranch Wraps
The main factors that affect the calorie count in crispy chicken bacon ranch wraps are:
Tortilla Wrap
The tortilla wrap itself provides a significant number of calories, generally 200-300 calories depending on the size. Flour tortillas and wraps contain more calories than whole wheat or spinach wraps.
Crispy Chicken
A standard crispy fried chicken breast fillet contributes around 150-300 calories to the wrap depending on the size. The oil used for frying also adds additional calories.
Bacon
Bacon is high in fat and calories. Two or three strips of bacon can add 50-150 calories to the wrap.
Ranch Dressing
Ranch dressing is high in calories with around 140-160 calories per 2 tablespoon serving. The ranch dressing in a wrap often contributes 100-150 calories.
Cheese
Cheese tops the crispy chicken in most bacon ranch wraps. A slice or two of cheese like cheddar, Monterey Jack, or pepper jack can add around 50-100 calories.
Lower Calorie Options
Here are some tips to reduce the calories in a crispy chicken bacon ranch wrap:
- Choose a lower carb tortilla like a whole wheat or spinach wrap (saves 50-100 calories)
- Opt for grilled chicken instead of crispy fried chicken (saves about 100 calories)
- Ask for light ranch dressing or another lower calorie sauce
- Pick a wrap without bacon or just one slice of bacon (saves about 50-100 calories)
- Ask for less cheese or choose a lower fat cheese
- Choose a smaller wrap size
With some simple modifications, you can enjoy a crispy chicken bacon ranch wrap for around 500 calories instead of 700-800 calories.
Nutrition Information in Crispy Chicken Bacon Ranch Wraps
In addition to calories, crispy chicken bacon ranch wraps also contain:
Fat
A medium wrap contains around 35-45g total fat, including saturated fat from the tortilla, chicken, bacon, cheese, and ranch dressing.
Protein
You’ll get 25-35g protein from the chicken, bacon, and cheese in a standard wrap.
Carbohydrates
Expect around 45-55g net carbs, the majority coming from the tortilla wrap itself.
Sodium
Sodium content is quite high, ranging from 1100-1600mg due to the chicken, bacon, cheese, and ranch dressing.
Comparing Crispy Chicken Bacon Ranch and Other Popular Wraps
How does the nutrition info for a crispy chicken bacon ranch wrap compare to other popular wrap options?
| Wrap | Calories | Fat (g) | Carbs (g) | Protein (g) |
|---|---|---|---|---|
| Crispy Chicken Bacon Ranch | 700 | 40 | 50 | 30 |
| Chicken Caesar Wrap | 600 | 25 | 55 | 25 |
| Southwest Veggie Wrap | 500 | 19 | 60 | 15 |
| Turkey Club Wrap | 550 | 28 | 48 | 25 |
The crispy chicken bacon ranch wrap is higher in calories, fat, and sodium compared to other popular wraps due to the fried chicken, bacon, cheese, and creamy ranch dressing.
Healthier Wrap Option Ideas
If you want to lighten up your wrap option, consider these healthier ideas:
- Veggie wrap with hummus, roasted vegetables, greens, and avocado
- Grilled chicken wrap with tomatoes, lettuce, light dressing, and feta cheese
- Tuna wrap made with light mayo, spinach, red onion, and mushrooms
- Turkey wrap with mustard, oven roasted turkey, tomato, and lettuce
- Roasted veggie wrap with portobello mushrooms, red peppers, zucchini, and fresh mozzarella
Choosing unprocessed lean proteins, lots of veggies, and lighter sauces and dressings allows you to enjoy flavorful wraps in around 400-500 calories.
Making Healthier Crispy Chicken Bacon Ranch Wraps at Home
To lighten up crispy chicken bacon ranch wraps try these healthy recipes tips:
Chicken
- Use chicken breast tenders instead of fried chicken for less calories
- Coat chicken in breadcrumbs mixed with spices and bake instead of frying
- Opt for grilled chicken seasoned with spices or herbs
Bacon
- Use turkey bacon or veggie bacon alternative
- Omit bacon or use just 1 slice per wrap
Dressing & Cheese
- Light ranch dressing or plain greek yogurt instead of full-fat ranch
- Use just 1 tablespoon of shredded cheese per wrap
- Substitute crumbled feta or goat cheese for less saturated fat
Wrap
- High fiber whole grain tortilla or flatbread instead of white flour
- Lettuce wrap instead of tortilla to slash carbs
Veggies
- Load up wraps with tomatoes, lettuce, onions, peppers for nutrients
With some easy substitutions and additions, you can feel better about enjoying these flavorful wraps.
Conclusion
A crispy chicken bacon ranch wrap is a tasty but high calorie menu option, with around 700-800 calories in a medium restaurant wrap. The combination of fried chicken, bacon, cheese, and creamy ranch dressing packs a caloric punch. Choosing grilled chicken, lighter dressing, fewer toppings, and whole grain wraps can reduce the calories to a more reasonable amount around 500 calories. While not the healthiest choice, crispy chicken bacon ranch wraps can be worked into a balanced diet if you make some modifications and control your portion sizes. With some tweaks, you can still enjoy the appetizing flavors in a healthier wrap.