Tortilla, wheat flour
Convenient for high-protein wraps; low-carb and high-fiber versions vary widely by brand.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Tortilla, wheat flour for gym-goers
Per 100 g, tortilla, wheat flour provides 306 kcal, 8.2 g protein, 50 g carbohydrate (3.5 g fiber, 2.5 g sugars) and 8 g fat (3 g saturated). It's mainly a carb source, so pair it with some protein to make a complete meal.
A typical serving (1 tortilla (8 inch), about 49 g) comes to roughly 150 kcal and 4 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Tortilla, wheat flour
Wheat flour tortillas are thin, soft flatbreads made from refined wheat flour, fat, salt and leavening. They're bigger than corn tortillas, higher in calories, fat and sodium per 100 g, and they contain gluten. The fat is often shortening or lard, which explains the noticeable saturated fat.
In a gym diet
Flour tortillas fold without cracking and hold generous fillings, so they're the go-to for high-protein wraps and burritos. One 8-inch tortilla adds about 150 kcal, which works on a cut if you fill it with lean protein and vegetables instead of cheese and sauce. On a bulk, burrito-sized tortillas are an easy way to add calories. Their own protein is modest and incomplete.
Preparation and cooking
Warm them briefly in a dry pan or the microwave so they bend without tearing. Pan-frying a wrap in oil or making cheese quesadillas adds a lot of fat. Weigh one tortilla from your pack, since sizes run from small taco rounds to large burrito wraps.
Buying and storage
Compare labels for sodium, saturated fat and serving size. Low-carb or high-fiber versions vary widely in ingredients and calories. Keep them sealed, and refrigerate or freeze after opening so they don't mold.
Things to watch
Sodium is high at about 610 mg per 100 g, so a couple of wraps with salty fillings add up quickly. They contain wheat and gluten, and some recipes include milk or lard; check labels if you avoid dairy or animal fats.
Meal ideas
- Breakfast burrito with scrambled eggs, black beans, salsa and a little cheese.
- Chicken fajita wrap with grilled peppers, onions and Greek yogurt instead of sour cream.
- Tuna and salad wrap with sweetcorn, lettuce and light mayonnaise.
Nutrient highlights
Good source (10–19% DV per 100 g): Iron (19%) and Calcium (11%).
How it ranks among 23 Grains & Starches
| Protein per 100 kcal | 2.7 g | #13 of 23 |
| Protein per 100 g | 8.2 g | #4 of 23 |
| Fiber per 100 g | 3.5 g | #7 of 23 |
| Lowest calories per 100 g | 306 kcal | #21 of 23 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Potato, baked, flesh and skin
93 kcal · P 2.5 · C 21.2 · F 0.1
→Tortilla, corn
218 kcal · P 5.7 · C 44.6 · F 2.9
→White bread, enriched
266 kcal · P 7.6 · C 50.6 · F 3.3
→Basmati rice, white (cooked)
121 kcal · P 3.5 · C 25.2 · F 0.4
→Brown rice, long-grain (cooked)
111 kcal · P 2.6 · C 23 · F 0.9
→Sweet potato, baked in skin
90 kcal · P 2 · C 20.7 · F 0.2
Compare Tortilla, wheat flour with Potato, baked, flesh and skin →
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in tortilla, wheat flour?
Tortilla, wheat flour has about 306 kcal per 100 g, or roughly 150 kcal per 1 tortilla (8 inch) (49 g).
How much protein is in tortilla, wheat flour?
About 8.2 g of protein per 100 g and 4 g per 1 tortilla (8 inch). That works out to 2.7 g per 100 kcal, so it's not primarily a protein source.
Is tortilla, wheat flour good for cutting or bulking?
It works in either phase. What matters is how it fits into your total calories and protein for the day.
Are low-carb tortillas worth it?
They can save calories and carbs, mostly by swapping flour for added fibers and proteins, but recipes vary a lot by brand. Check the calories per tortilla and see how your digestion handles the added fibers.
Flour or corn tortillas: which is better?
Corn tortillas are smaller, lower in calories, sodium and fat, higher in fiber and gluten-free. Flour tortillas are more flexible and better for big wraps. Pick by the dish and your calorie budget.
Nutrition Facts
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values approximate.