How to choose the best wrap bread

Two simple steps to choose the best wrap bread

In the "Quick wrap up on wrap breads" I promised you extra detail about the nutrient profile of more than 60 wrap breads.

Before I hit you with the detail, I want you to consider my easier two-step way to choose the best wrap bread.

There’s no need to be brand loyal when you choose a wrap bread using my two steps. What ends up in your trolley depends on where you shop and what is available.

My focus is on energy and fibre content.

1. Size it up. Eight inch wraps are my top pick.

When you replace a sandwich with a single 8" wrap (any brand) and keep the filling the same, you will eat fewer kilojoules (kJs).

Curiously, when wrap sizes are labeled on a pack, they are in inches rather than centimeters (cm). The metric conversions are roughly: 6 inch = 15 cm, 8 inch = 20 cm, 10 inch = 25 cm.

Only the manufacturers will know why but I guess centimeter takes up more label room and doesn’t look good or sound as easy as inches!

Choose any 8" wrap instead of a sandwich to drop your kJ intake. Fill a single 8’ wrap for lunch instead of eating a sandwich and you’ve avoided close to 500 kJs. An easy swap to make to reduce kJs and carbohydrate.

Most 8" wraps deliver 500 to 600 kJs in a single wrap, equal to a slice of bread. My book ‘this=that" shows that in life-size pictures.

A few 8" wraps buck the 500-600 kJs trend because they are rolled thin or bulked out with indigestible fibre (fewer kJs in a wrap) or are made to an unusual recipe such as gluten free or lower carb (more kJs in a wrap).

But the message still holds true with these trend-breakers. Choose any 8" wrap instead of a sandwich to drop your kJ intake.

The size of the wrap makes a difference. Small, 6" wraps sit under 500 kJs. Average, 8" wraps deliver 500 to 600 kJs each. Large, 10" wraps range from 700 to 910 kJs each.

2. Check the fibre content. A good wrap bread contains at least 4 g fibre in a single wrap.

Only 9 out of 61 wraps reviewed contained this amount of fibre.

You can not rely on the wrap’s name to give a clue about fibre content. You need to check the label or this quick guide to find out which wraps are the best fibre sources. They have two or three stars in the fibre column.

The simplest way to choose foods is using my book ‘this=that’. You will see food swaps as life-size photos. Foods are shown as energy (cals, kJ) equals. You will quickly see how a wrap compares with thin flat bread, sliced bread, bread roll, bagel, Indian bread, Turkish bread, crackers and so much more. All unbranded to make your shopping and choices easier. Grab a copy of my book ‘this=that’.

To read the quick guide to wrap breads that covers fibre, sugars, salt, additives, gluten, yeast and fat, click here.

Now for the number crunchers who want a crazy amount of detail.

Click here to explore the comprehensive nutrient profile comparison chart compiled Jan 2017. I compiled it with information from product labels, manufacturers’ websites, and extra communication with manufacturers. The values for protein, fat, carbohydrate, sugars, fibre, sodium and energy (kJ) are shown per 100 g of wrap.

A lot of work went into gathering and compiling this information! Please keep my contact and website details on it when you share it.

If you use content from this article and links, please be fair and include this acknowledgment: Prepared by Trudy Williams, dietitian at and author of ‘this=that: a life-size photo guide to food serves’.

Information was correct at the time of compilation. I am not responsible for any errors or omissions or adverse events that occur as a result of using this information. Product formulations change often and it is recommended that you seek the advice of your dietitian and read food labels to confirm nutrient profiles.