How much fibre is in your wraps?

Wrap it up for a lunch? HFG nutritionist Kathleen Alleaume helps you make the healthier choice.

Portable, versatile and budget-friendly, wraps are a fantastic substitute for sandwiches. But some options lack dietary fibre and whole grains to keep you satisfied. So grab a dietitian-approved,
fibre-forward option to add some extra goodness to your day.

Fibre deficiency

The recommended daily intake of fibre is 25g for women and 30g for men*, but most of us do not achieve this. Adequate dietary fibre is essential for proper gut function, and lowers the risk for a number of chronic diseases including heart disease, certain cancers and
type 2 diabetes.

Look for whole grain

Wraps offer a chance to boost gut health with added whole grains and seeds, fostering a diverse gut microbiome. To choose wisely, check the ingredients for terms like whole, whole grains and wholemeal. Ideally these will be listed as the first few ingredients, as this indicates that they are the most prevalent in the product.

Slash the sodium

Compare the sodium content of wraps – especially if you have high blood pressure or may be at risk of it. Opt for no more than 325mg of sodium per wrap.

Portion distortion

Wraps look thin, but they may contain more energy (kilojoules) than you think. Two slices of grainy or wholemeal bread provide around 540—690kJ. Some wraps contain greater than 800 kilojoules, close to the energy in three slices of bread. The average slice of wholegrain bread weighs around 40g, so if you’re swapping your sandwich for a wrap, pick one that weighs 80g or less.

Your choice of wrap will depend on your energy requirements.
If you’re watching your weight, a lower-energy wrap would be a good option. But if you need more energy or need to gain weight, a larger wrap might be more suitable.

What about the colourful wraps?

Although wraps made with vegetables may look and sound healthier, they usually contain only trace amounts and are typically made with refined grains, meaning they are lower in fibre and higher in kilojoules. We recommend adding vegetables to your wraps to increase their nutritional value.

*Calculations based on 28g of fibre per day.