Tuna Wrap Nutrition Facts

Calories, fat, protein, and carbohydrate values for Tuna Wrap.


There are 438 calories in Tuna Wrap.


Nutrition Facts
Tuna Wrap
Serving Size:


wrap (243 grams)

Amount Per Serving
Calories from Fat 133
Calories 438

% Daily Value*

Total Fat 15 grams

Saturated Fat 2.9 grams

Polyunsaturated Fat 5.1 grams
Monounsaturated Fat 5.7 grams

Cholesterol 13 milligrams

Sodium 760 milligrams

Potassium 441 milligrams

Total Carbohydrates 52 grams

Dietary Fiber 3.4 grams

Sugars 1.4 grams
Protein 23 grams

Vitamin A


Vitamin C





Percent Daily Values are based on a 2000 calorie diet.

Food / Beverages > Bakery / Deli > Prepared & Preserved Foods > Burritos / Sandwiches / Wraps (Perishable)

How long would it take to burn off 440 KCal?
Walking (3mph) 118 minutes
Running (6mph) 42 minutes
Bicycling (10mph) 61 minutes
Values estimated based on person weighing 140 lbs.

Additional Information

Tuna wraps are a popular choice for a quick and satisfying meal. Packed with flavor and nutrients, they offer a convenient and versatile option for those looking to incorporate seafood into their diet. In this expert article, we will explore the features, benefits, and considerations of a tuna wrap, focusing on its nutritional profile and what makes it a desirable choice for many individuals.
Features of a Tuna Wrap:

  1. Calories and macronutrients:
    A tuna wrap typically contains about 438 calories. It provides a balanced combination of macronutrients, including 15 grams of fat, 23 grams of protein and 52 grams of carbohydrates. These macronutrients play an important role in providing energy, supporting muscle growth and repair, and maintaining overall bodily functions.
  2. Vitamins and Minerals:
    Tuna wraps provide a number of vitamins and minerals that contribute to a healthy diet. They contain significant amounts of vitamin A, vitamin C, calcium and iron. Vitamin A supports vision and immune function, while vitamin C acts as an antioxidant and promotes collagen synthesis. Calcium is important for bone health, and iron is essential for oxygen transport in the body.
  3. Omega-3 fatty acids:
    Tuna is a rich source of omega-3 fatty acids, specifically docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). These fatty acids have been linked to numerous health benefits, including reducing inflammation, supporting brain health, and promoting heart health. Incorporating tuna wraps into your diet can be an excellent way to increase your intake of these beneficial omega-3 fatty acids.

Benefits of a tuna wrap:

  1. High protein content:
    Protein is a vital nutrient that plays an important role in several bodily processes. Tuna wraps provide a substantial amount of protein, with 23 grams per serving. Protein is essential for building and repairing tissues, supporting muscle growth, and aiding in the production of enzymes and hormones. Consuming a protein-rich tuna wrap can help you feel full and maintain muscle mass.
  2. Nutrient Density:
    Tuna wraps provide a number of essential nutrients, including vitamins, minerals, and omega-3 fatty acids, within a relatively moderate calorie count. This nutrient density makes them a favorable choice for individuals seeking a well-rounded meal that promotes overall health and wellness.
  3. Convenience and portability:
    One of the most notable benefits of a Tuna Wrap is its convenience and portability. It can be easily prepared and packed for meals on the go, making it a practical choice for busy individuals, students, or those who prefer a quick and easy lunch or snack option.

Pros and cons:

  1. Sodium content:
    Tuna wraps often contain added ingredients such as sauces, seasonings, or dressings, which may contribute to higher sodium levels. It is important to be aware of your total sodium intake, especially if you have specific dietary restrictions or medical conditions such as high blood pressure. Choosing lower-sodium alternatives or controlling portion sizes can help alleviate these concerns.
  2. Allergies and sensitivities:
    It’s important to consider potential allergies or sensitivities to ingredients commonly found in tuna wraps, such as wheat (in tortillas) or dairy (in certain dressings or cheese toppings). Individuals with special dietary needs or food allergies should always check the ingredient list and choose appropriate alternatives.

Tuna wraps are a delicious and nutritious option for those looking for a balanced meal. With their high protein content, omega-3 fatty acids, and several essential vitamins and minerals, they offer numerous health benefits. However, it’s important to be aware of sodium content and potential allergens. Incorporating Tuna Wraps into a well-rounded diet can contribute to a healthy and enjoyable eating experience.
Remember to consult a healthcare professional or registered dietitian for personalized dietary advice, especially if you have specific dietary restrictions or medical conditions.

Questions and Answers

1. Are Tuna Wraps a Healthy Choice for Weight Loss?

Yes, tuna wraps can be a healthy choice for weight loss. They are relatively low in calories while providing a good amount of protein, which can help you feel fuller for longer. In addition, the omega-3 fatty acids in tuna have been associated with weight management benefits. However, it’s important to consider the overall balance of your diet and portion sizes to effectively achieve weight loss goals.

2. Is canned tuna a healthy option for a tuna wrap?

Yes, canned tuna can be a healthy option for a tuna wrap. It is a convenient and affordable source of lean protein and essential nutrients. However, it’s best to choose canned tuna that’s packed in water rather than oil to minimize added fats and calories. In addition, choosing sustainably sourced tuna can help support environmental conservation efforts.

3. Can I customize a Tuna Wrap to meet my dietary preferences or restrictions?

Absolutely! Tuna Wraps are highly customizable to accommodate a variety of dietary preferences and restrictions. You can choose whole grain or gluten-free tortillas, opt for low-sodium or homemade dressings, and add a variety of vegetables or herbs to enhance flavor and nutrition. Feel free to experiment with different ingredients and seasonings to create a tuna wrap that meets your specific needs.

4. Can I make Tuna Wraps ahead of time for meal prep?

Yes, Tuna Wraps can be prepared in advance for meal prep. However, it’s best to keep the ingredients separate until you’re ready to eat to prevent the wrap from getting soggy. Store the tortillas, tuna, and toppings separately in an airtight container in the refrigerator. Assemble the wrap just before eating to preserve its freshness and texture.

5. Are there alternatives to tuna for those who do not eat seafood?

Yes, there are alternatives to tuna for people who do not eat seafood. You can replace tuna with cooked chicken, turkey, tofu, or even plant-based protein options like chickpeas or black beans. These alternatives can provide similar levels of protein and offer a variety of flavors and textures to suit different dietary preferences or restrictions.