Know what’s on your plate
Whole wheat tortillas
Calories & nutrition facts
ready-to-bake or -fry, whole wheat
Nutrition facts
Per 100 g% DV- Calories 310 kcal —
- Protein 9.8 g 20%
- Carbohydrate 36 g 13%
- Fat 9.8 g 13%
- Saturated fat 4.9 g 24%
- Fibre 9.8 g 35%
- Sugars 2.4 g —
- Sodium 617 mg 27%
- 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) 0.82 mg 69%
- Riboflavin (B2) 0.29 mg 22%
- Niacin (B3) 4.9 mg 30%
- Vitamin B6 0.31 mg 18%
- Folate (B9) 138 µg 35%
- Vitamin B12 0 µg 0%
- Choline 20 mg 4%
Minerals
- Calcium 244 mg 19%
- Iron 2.6 mg 15%
- Magnesium 85 mg 20%
- Phosphorus 346 mg 28%
- Potassium 262 mg 6%
- Zinc 1.9 mg 17%
- Copper 0.27 mg 30%
- Selenium 37 µg 67%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 310 | 9.8 g | 36 g | 9.8 g |
| 1 × tortilla 1 serving | 41 g | 127 | 4 g | 15 g | 4 g |
| 2 × tortilla 1 serving | 82 g | 254 | 8 g | 30 g | 8 g |
| ½ × tortilla 1 serving | 20.5 g | 64 | 2 g | 7.4 g | 2 g |
| 3 × tortilla 1 serving | 123 g | 381 | 12 g | 44 g | 12 g |
| 4 × tortilla 1 serving | 164 g | 508 | 16 g | 59 g | 16 g |
Similar foods
- Multigrain whole wheat tortillaready-to-bake / fry, whole wheat, multigrains, with added fibre288 kcal / 100 g
- Wholemeal wheat wraptortilla277 kcal / 100 g
- Flour tortillasready-to-bake or -fry, flour, without added calcium325 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
- Corn tortillasready-to-bake or -fry, corn218 kcal / 100 g
- Refrigerated flour tortillasready-to-bake or -fry, flour, refrigerated306 kcal / 100 g
- Plain flour tortillaready-to-bake / fry, flour, plain325 kcal / 100 g
- Wheat tortilla wrapto be filled320 kcal / 100 g
- Cheese flour tortillaready-to-bake / fry, flour, cheese303 kcal / 100 g
- Wholemeal flat wrap or tortilla breadcommercial268 kcal / 100 g
Questions about Whole wheat tortillas
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 on each side, until warm and flexible. Keep the stack covered with a clean tea towel while you warm the rest.
Why do whole wheat tortillas crack when you roll them?
They are usually too cold or have dried out. Warm each tortilla first, then add the filling in a narrow strip down the middle and leave room at the sides before rolling.
Can you make quesadillas with whole wheat tortillas?
Yes. Fill one half with grated cheese and fillings such as cooked beans, peppers or leftover chicken, fold it over, then cook in a dry frying pan over medium heat until crisp and the cheese melts, turning once.
How should you store whole wheat tortillas after opening the packet?
Seal the packet tightly and refrigerate the tortillas to keep them from drying out or moulding. For longer storage, freeze them with small pieces of baking paper between each tortilla so you can separate them easily.
What fillings go well in a whole wheat tortilla?
Try black beans, rice, salsa and avocado for a burrito-style filling, or use grilled vegetables, hummus and salad for a quick wrap. Keep wet ingredients such as salsa away from the tortilla until you are ready to eat, so it is less likely to turn soggy.
Are whole wheat tortillas a source of fibre?
Yes. A 100 g portion provides 9.8 g of fibre.
Are whole wheat tortillas lower in energy than corn tortillas?
Corn tortillas have 218 kcal per 100 g, compared with 310 kcal in whole wheat tortillas.
Source: USDA FoodData Central 174081 · per 100 g · carbohydrate per EU label, fibre excluded
