Know what’s on your plate
Whole wheat tortilla
Calories & nutrition facts
ready-to-bake / fry, whole grain (whole wheat)
Nutrition facts
Per 100 g% DV- Calories 310 kcal —
- Protein 9.6 g 19%
- Carbohydrate 44 g 16%
- Fat 6.7 g 9%
- Saturated fat 1.9 g 10%
- Fibre 7 g 25%
- Sugars 3.5 g —
- Sodium 559 mg 24%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.9 mg 6%
- Vitamin K 4.5 µg 4%
- Thiamin (B1) 0.32 mg 27%
- Riboflavin (B2) 0.09 mg 7%
- Niacin (B3) 0.63 mg 4%
- Vitamin B6 0.08 mg 5%
- Folate (B9) 35.3 µg 9%
- Vitamin B12 0 µg 0%
- Choline 20 mg 4%
Minerals
- Calcium 99.1 mg 8%
- Iron 2.4 mg 14%
- Magnesium 80.3 mg 19%
- Phosphorus 373 mg 30%
- Potassium 371 mg 8%
- Zinc 1.9 mg 17%
- Copper 0.26 mg 29%
- Manganese 2.1 mg 89%
- Selenium 12 µg 22%
Similar foods
- Multigrain whole wheat tortillaready-to-bake / fry, whole wheat, multigrains, with added fibre288 kcal / 100 g
- Wholemeal wheat wraptortilla277 kcal / 100 g
- Whole grain vegetable flavour flour tortillaready-to-bake / fry, flour, with whole grains, vegetable flavour (includes garden vegetables)296 kcal / 100 g
- Flour tortillasready-to-bake or -fry, flour, without added calcium325 kcal / 100 g
- Plain flour tortillaready-to-bake / fry, flour, plain325 kcal / 100 g
- Corn tortillasready-to-bake or -fry, corn218 kcal / 100 g
- Wheat tortilla wrapto be filled320 kcal / 100 g
- Wholemeal flat wrap or tortilla breadcommercial268 kcal / 100 g
- Cheese flour tortillaready-to-bake / fry, flour, cheese303 kcal / 100 g
- Whole grain whole wheat breadcommercial, toasted289 kcal / 100 g
Questions about Whole wheat tortilla
How do you warm a whole wheat tortilla without making it brittle?
Heat it in a dry frying pan over medium heat for about 20–30 seconds per side, just until warm and pliable. Stack the warmed tortillas under a clean tea towel so they stay soft while you fill them.
How do you stop a whole wheat tortilla cracking when you roll it?
Warm it first in a dry pan or microwave it briefly under a slightly damp kitchen towel. Don’t overfill it: keep the filling in a narrow strip down the centre, fold the sides in, then roll firmly from the bottom.
How should you store whole wheat tortillas after opening the packet?
Seal the packet or put the tortillas in an airtight container and refrigerate them; use them by the date on the pack. For longer storage, freeze them with baking paper between each tortilla so you can separate them easily.
What fillings go well in a whole wheat tortilla?
Try black beans, rice, grilled peppers and salsa for a burrito-style filling, or scrambled eggs with cheese and spinach for breakfast. Keep wet ingredients such as salsa or sliced tomatoes away from the tortilla until you are ready to eat, so it is less likely to turn soggy.
Can you use a whole wheat tortilla instead of a corn tortilla?
Yes: use it for wraps, quesadillas or burritos, but expect a softer, more flexible result than with a corn tortilla. Corn tortillas are lower in energy per 100 g (222 kcal versus 310 kcal) and have a distinct corn flavour.
Is a whole wheat tortilla higher in fibre than a plain flour tortilla?
Yes. A whole wheat tortilla has 7 g of fibre per 100 g, compared with 4.16 g in a plain flour tortilla.
Can you freeze whole wheat tortillas?
Yes. Separate them with baking paper, seal them in a freezer bag and freeze; thaw what you need in the fridge or warm it straight from frozen in a dry pan over low heat.
Does a whole wheat tortilla contain gluten?
Yes. It is made with wheat, so it contains gluten; it is not suitable for someone who needs to avoid gluten.
Source: Canadian Nutrient File 7258 · per 100 g · carbohydrate per EU label, fibre excluded
