A wrap is a type of sandwich made with a soft flatbread or tortilla that is wrapped around a filling. Wraps have become a popular lunch item and can be found at most restaurants and cafeterias. They provide a lighter alternative to sandwiches made with bread and allow for more creative fillings. One common filling for wraps is cheese, such as cheddar, Swiss, mozzarella, or Monterey Jack. But is a wrap with cheese actually a healthy option? There are a few factors to consider when evaluating the nutritional value of a cheese wrap.
Calories in a Cheese Wrap
The number of calories in a cheese wrap can vary considerably depending on the size of the wrap, type of cheese, and other ingredients included. A typical flour tortilla wrap contains about 150-200 calories. One ounce of cheese (about 1-2 slices) adds roughly 100 calories. So just the wrap and cheese alone would amount to 250-300 calories. Additional ingredients like meat, vegetables, sauces, etc. would increase the calorie count even more.
For comparison, a 6-inch sub sandwich on white bread with cheese would contain around 300-400 calories. So the calorie count for a moderately filled cheese wrap is comparable to a small sub sandwich. Wraps that are stuffed with cheese and other high-calorie fillings can end up with a calorie count in the 500-800 range.
While a 300-400 calorie wrap makes a reasonable lunch, wraps upwards of 500-600 calories would be considered high in calories, especially for those trying to lose weight. But the calorie count alone doesn’t tell the whole story. We need to look at the source of the calories – protein, fat, and carbohydrates.
Protein in a Cheese Wrap
One benefit of a cheese wrap is that it provides protein, which helps you feel fuller for longer after eating. An ounce of cheese contains about 7 grams of protein. If a wrap has 2 ounces (or more) of cheese, it would provide 14+ grams of protein. This protein is complimented by the carbohydrates from the wrap, making it a balanced meal.
If the wrap also contains meat, such as chicken, turkey, roast beef or ham, this substantially boosts the protein. A 6-inch sub with 2-3 ounces of meat and cheese can supply 25-30 grams of protein. The same amount of meat in a wrap provides the same protein punch.
Getting 25-30 grams of protein, or roughly 20-25% of your daily protein needs from one meal is considered high quality protein intake. The protein in a cheese wrap helps maintain energy levels and control appetite.
Fat Content of Cheese Wraps
While protein is beneficial, the potential downside of cheese wraps is that cheese and meat both contain high amounts saturated fat. One ounce of regular cheddar or Swiss cheese contains about 6 grams of saturated fat, which is 30% of the daily limit. Two ounces of cheese squares your saturated fat intake for the day.
Meats like salami, bologna, bacon, and sausage are even higher in saturated fat. Just a couple slices of salami or bacon can add another 2-4 grams of saturated fat. Too much saturated fat from these fatty meats and cheese is unhealthy for your heart.
On the flip side, lean meats like turkey, chicken, and roast beef contain less saturated fat. Using reduced-fat cheese is another way to cut some of the fat. But in general, cheese wraps tend to be high in saturated fat, which should be limited.
Carbohydrates in Wraps
Wraps are typically made from refined white flour or wheat tortillas. A standard 10-inch tortilla contains about 45-50 grams of total carbohydrates. Since this is mostly refined starch, the glycemic index is fairly high. Refined carbs digest quickly and can spike blood sugar. This is of concern for diabetics and pre-diabetics.
However, the protein and fat from the cheese and meat help lower the glycemic index of the meal. Protein and fat slow digestion, which prevents spikes in blood sugar.
Whole wheat wraps would have a lower glycemic index due to more fiber. Fiber also makes you feel fuller compared to regular flour wraps. People concerned with blood sugar control would do better choosing a whole grain wrap.
Vitamins and Minerals in Cheese Wraps
Cheese contains some beneficial vitamins and minerals, including calcium, vitamin B12 and vitamin A. One ounce of cheddar cheese provides about 200 mg of calcium, which is needed for healthy bones and teeth.
The flour tortilla also supplies a small amount of B vitamins like thiamine, riboflavin, and niacin. These support energy metabolism. Overall, a cheese wrap doesn’t provide a huge vitamin boost, but some is better than none. Meat and vegetable additions enhance the vitamin and mineral content.
Healthier Cheese Wrap Options
There are ways to make your cheese wrap healthier:
– Use a whole wheat or multigrain wrap instead of white flour. This increases fiber.
– Load up on veggies like lettuce, tomatoes, onions, peppers to get vitamins and minerals.
– Choose lean protein fillings like turkey, chicken, or roast beef over fatty meats like salami or bacon.
– Use reduced-fat cheese to cut some of the saturated fat.
– Ask for light mayo or mustard instead of creamy sauces.
– Get a small or medium wrap instead of a large oversized one.
– Opt for a wrap versus sub bun or bread to reduce refined carbs.
Making simple substitutions adds nutrition without sacrificing taste or satisfaction.
Healthy Wrap Filling Combinations
Chicken Caesar Wrap
Grilled chicken breast, romaine lettuce, Parmesan cheese, light Caesar dressing.
Southwest Wrap
Chicken, black beans, salsa, corn, avocado, Monterey Jack cheese.
Greek Wrap
Turkey, feta cheese, tomatoes, cucumbers, red onion, hummus.
Italian Wrap
Ham, provolone, tomatoes, spinach, banana peppers, balsamic vinaigrette.
Buffalo Chicken Wrap
Chicken, hot sauce, blue cheese crumbles, shredded carrots, lettuce.
Nutrition Facts for a Typical Cheese Wrap
Here are the nutrition facts for a medium (10-inch) cheese wrap made with a white flour tortilla, 2 oz turkey, 2 oz cheddar cheese, lettuce, tomato, and light mayo:
| Nutrition Facts | Amount |
|---|---|
| Calories | 450 |
| Total Fat | 18 g |
| Saturated Fat | 10 g |
| Trans Fat | 0 g |
| Cholesterol | 55 mg |
| Sodium | 810 mg |
| Total Carbohydrates | 45 g |
| Dietary Fiber | 2 g |
| Protein | 28 g |
As you can see, the cheese bumps up the saturated fat and sodium content. But the turkey provides lean protein. The wrap offers a balance of protein, carbs and some vitamins.
Conclusion
Overall, a cheese wrap can be a reasonably healthy lunch option in moderation. Wraps offer a lighter alternative to fatty subs and deli sandwiches made with bread. The combo of protein, carbs, and some nutrients make it a balanced light meal.
However, loaded up with fatty ingredients like bacon or heavy sauces, a wrap quickly becomes detrimental to your health. The key is sticking with leaner fillings like turkey or chicken and loading up on veggies. Using part-skim mozzarella or a reduced-fat cheese helps reduce saturated fat.
As long as you customize your wrap to include healthier ingredients and watch your portion sizes, a wrap with cheese can be part of a nutritious diet. Going overboard on meat, cheese, sauce, and large tortillas pushes up calories, fat, sodium, and carbs to unhealthy levels. Everything in moderation is the best approach to keep cheese wraps as a healthy lunch choice.