6 Healthiest Tortillas & Wraps, According to a Nutritionist

Healthy tortillas have become a popular choice for anyone looking to enjoy traditional flavors without compromising on nutrition. While tortillas have been a staple in Central and South American cuisine for centuries—dating back to approximately 10,000 B.C.—today, this healthy carb-based food is a grocery store staple across the U.S. and beyond.

As you shop for the right tortilla, you may be seeking one that has a positive nutrition profile. But not all tortillas and wraps are as healthful as you might expect. Some have highly complex recipes that involve additives and fillers (a strange twist for such a simple food), while others contain surprisingly high levels of calories, fat, and sodium.

Of course, that doesn't mean you have to make your quesadillas and lunch roll-ups with low-quality tortillas and wraps. There are plenty of healthy tortillas and wraps available that offer a nutritious option for your favorite recipes. Read on for our top picks for the best healthy tortillas, and for more on healthy carbs, don't miss 10 Healthiest Breads on Grocery Shelves, According to Dietitians.

How To Choose Healthy Tortillas and Wraps

Here's what to look for when choosing healthy tortillas and wraps:

• Check the Serving Size: Be sure to look at the serving size on the nutrition label. Is the information for one tortilla, or is it based on two or even three? Make sure you know exactly what you're getting.
• Understand Carb Terminology: Carb labels can be tricky. Terms like "no carb" or "carb-free" may still mean the product contains carbohydrates from fiber. If a package says "zero net carbs," it means all the carbs come from fiber. Always refer to the nutrition facts label for the real carbohydrate count.
• Scrutinize Ingredients in Grain-Free Wraps: Grain-free tortillas may use fillers or additives to replace traditional grains. These can sometimes cause digestive issues, so if you're sensitive to ingredients like starches or gums, be sure to check the ingredient list closely.
• Keep It Simple: While a long ingredient list doesn't automatically mean a tortilla is unhealthy, fewer ingredients often indicate less processing. Opt for simpler options when possible.

The Healthiest Tortillas & Wraps

• Siete Foods' Chickpea Flour Tortillas
• Food for Life Ezekiel 4:9 Sprouted Grain Flax Tortillas
• Greenleaf Foods' Raw Spinach Wraps
• Rise and Puff Organic Gourmet Tortillas
• La Fe Tortilleria Corn Tortillas
• Egglife Original Egg White Wraps

Siete Foods' Chickpea Flour Tortillas

Craving a burrito but can't do gluten or corn? Siete Foods has you covered with healthy wraps made with alternative ingredients. Many of their Mexican-themed foods are ideal for folks with multiple food allergies. We're fans of these tortillas made with chickpea flour, which come packed with 4 grams of fiber and take just 15 seconds to heat. But feel free to check out Siete Foods' other allergy-friendly products made with cassava flour, almond flour, and more.

 Are Chickpeas Good for You? 7 Effects of Eating Them

Food for Life Ezekiel 4:9 Sprouted Grain Flax Tortillas

For fiber galore and more protein than an egg, don't miss Food for Life's Ezekiel 4:9 Sprouted Grain Flax Tortillas. Much like the Ezekiel bread you may already know, these tortillas are packed with a blend of sprouted grains, legumes, and seeds, including barley, lentils, millet, spelt, and flaxseed. The result is a wrap loaded with health-promoting micronutrients like zinc, manganese, selenium, and magnesium.

 What Is Ezekiel Bread, and Is It Healthy?

Greenleaf Foods' Raw Spinach Wraps

Greenleaf Foods' Raw Spinach Wraps let you roll up a quick and easy lunch in a superfood package. Made with apple, spinach, onion, quinoa, coconut nectar, and psyllium husk, they're perfect for anyone looking for a wrap made from whole foods.

You may notice that these wraps contain higher sugar than some other options, but not to worry—it's natural sugar from the coconut nectar and apple. Try these wraps stuffed with a savory protein to balance out their slight sweetness.

Rise and Puff Organic Gourmet Tortillas

Four ingredients are all it takes to create tortillas just like Nana used to make. Rise and Puff's Organic Gourmet Tortillas contain just organic wheat flour, water, organic avocado oil, and salt. Besides the earth-friendly advantage of their organic ingredients, these super simple tortillas are made with heart-healthy avocado oil. Its monounsaturated fats have been associated with a lower risk of cardiovascular and coronary heart disease.6254a4d1642c605c54bf1cab17d50f1e

The other fun bonus of Rise and Puff: If you're a fan of air pockets in your tortillas, you'll love what happens when you cook this brand. True to their name, these tortillas puff up, balloon-like, when heated.

 Are Avocados Good for You? 10 Science-Backed Effects of Eating Them

La Fe Tortilleria Corn Tortillas

Some recipes just can't be done with flour tortillas. When you need the sturdy heft of corn, opt for these tortillas from La Fe Tortilleria. Their recipe involves just two ingredients: organic corn and water. You can't beat that for simple and wholesome! Plus, if you need to watch your salt intake, these are an excellent choice. Another plus is that they contain zero milligrams of sodium.

 11 Best Low-Sodium Snacks for High Blood Pressure

Egglife Original Egg White Wraps

If you're looking for a high-protein, low-carb wrap, Egglife Original Egg White Wraps are the perfect option. These gluten-free wraps are made without any flour and pack 5 grams of protein from egg whites per serving. In addition to the original, Egglife offers five other flavors: roasted garlic & herb, everything bagel, sweet cinnamon, garden salsa, and southwest.

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