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The 6 Healthiest Fast-Food Wraps—and 5 To Avoid

Grab a light lunch or a hearty snack with one of these fast-food wraps, recommended by RDs.
FACT CHECKED BY Samantha Boesch

When you want something on the smaller side for lunch or dinner, a wrap is often a great choice. Because a single tortilla often contains fewer calories than two slices of bread, wraps can be lighter than sandwiches. And since it's easy to fit all sorts of healthy fillings into their rounded confines, wraps can house protein, vegetables, good-for-you fats, and more. Of course, it's one thing to create your own healthy wrap at home—it's quite another to try finding healthy ones at fast-food restaurants.

Some fast-food wraps contain fried meats, super-sweet sauces, and scanty vegetables, making them not-so-nutritious choices when you're looking for something a bit healthier.

To help you separate the healthy from the less healthy choices at common eateries, we've wrapped up a list of the best and worst options, as recommended by dietitians. Read on, then check out the 8 Healthiest Fast-Food Chicken Sandwiches.

The Healthiest Fast-Food Wraps

Best: Subway Grilled Chicken Wrap

Subway Grilled Chicken Wrap
Nutrition (Per wrap):
Calories: 470
Fat: 11 g (Saturated Fat: 2 g)
Sodium: 1,010 mg
Carbs: 54 g (Fiber: 3 g, Sugar: 5 g)
Protein: 42 g

"Subway's Grilled Chicken Wrap is one of the more sensible choices at only 470 calories," says Michelle Rauch, MSc, RDN, registered dietitian for The Actors Fund. Rauch recommends forgoing the cheese and creamy dressing if you'd like to cut back further on calories and fat. You'll still get ample protein at 42 grams! Plus, since you can choose from a variety of fresh vegetables at Subway, be sure to load up on spinach, tomato, cucumber, and onion.

 11 Popular Fast-Food Salads—Ranked by Sugar Content

Best: Chick-fil-A Cool Wrap

chick-fil-a grilled cool wrap with sauce
Nutrition (Per wrap):
Calories: 660
Fat: 45 g (Saturated Fat: 9 g)
Sodium: 1,420 mg
Carbs: 32 g (Fiber: 14 g, Sugar: 5 g)
Protein: 43 g

Keep things cool for your health with a Cool Wrap from Chick-fil-A. Though this sandwich isn't perfect, with fat and sodium on the high end, it packs some significant nutrition. "The Chick-fil-A Cool Wrap is a great option, providing both 43 grams of lean protein and 14 grams of dietary fiber," says Mandy Tyler, MEd, RD, CSSD, LD, of Nutrition By Mandy.

Aside from its nutrients, its individual ingredients have a lot to offer, too. "The wrap includes grilled chicken, green leaf lettuce, and a blend of cheeses wrapped together in a flaxseed oat flour flatbread," says Tyler. Not bad for fast food!

Best: Subway Veggie Delight Wrap

Subway Veggie Delight Wrap
Nutrition (Per wrap):
Calories: 330
Fat: 8 g (Saturated Fat: 1 g)
Sodium: 600 mg
Carbs: 57 g (Fiber: 4 g, Sugar: 6 g)
Protein: 10 g

Most Americans don't consume the recommended amounts of vegetables each day—a fact that contributes to numerous adverse health outcomes. Get your daily vegetables with Subway's Veggie Delight Wrap. You can customize this healthy sandwich by piling on favorites like cucumbers, bell peppers, jalapeños, tomatoes, and more. Then add some cheese for protein.

 8 Healthiest Fast-Food Sandwiches

Best: Burger King Classic Royal Crispy Chicken Wrap

Burger King Royal Crispy wraps
Burger King
Nutrition (Per wrap):
Calories: 310
Fat: 17 g (Saturated Fat: 3 g)
Sodium: 790 mg
Carbs: 28 g (Fiber: 4 g, Sugar: 2 g)
Protein: 15 g

At Burger King, skip the Whopper in favor of a lighter lunch: the Classic Royal Crispy Chicken Wrap. "It has 310 calories, 17 grams of fat (3 of which are saturated), 28 grams of carbs, and 4 grams of fiber," points out Lisa Andrews, MEd, RD, LD, a registered dietitian nutritionist at Health Insiders. "While the sodium is high, the calories are not ridiculous for a sandwich option and it does provide some fiber and protein."

Best: Dairy Queen Grilled Ranch Chicken Wrap

a chicken wrap on a white background
Dairy Queen
Nutrition (Per wrap):
Calories: 250
Fat: 13 g (Saturated Fat: 3 g)
Sodium: 800 mg
Carbs: 22 g (Fiber: 1 g, Sugar: 2 g)
Protein: 15 g

There's more to DQ than Blizzards and cones. Their Grilled Chicken Ranch Wrap is surprisingly low-calorie and low-fat at just 250 calories and 13 grams of fat. Check it out for a mini lunch or a hearty snack.

 7 Best High-Protein Fast-Food Sandwiches

Best: Wendy's Grilled Chicken Ranch Wrap

wendys chicken wrap
Courtesy of Wendy's
Nutrition (Per wrap):
Calories: 420
Fat: 16 g (Saturated Fat: 5 g)
Sodium: 1,170 mg
Carbs: 42 g (Fiber: 2 g, Sugar: 2 g)
Protein: 27 g

Hidden among the burgers and spicy chicken sandwiches at Wendy's, you'll find the Grilled Chicken Ranch Wrap—a nice departure from all things fried. Grilled chicken nestles on a bed of lettuce and cheese, topped with a tangy Ranch sauce. "Make it a full meal by adding apple bites as a side to get more fiber," suggests Sarah Alsing, MS, RD, owner of Delightfully Fueled.

The Unhealthiest Fast-Food Wraps

Worst: Jimmy Johns Chicken Caesar Wrap

Jimmy John's Chicken Caesar (on 16
Jimmy John's
Nutrition (Per wrap):
Calories: 910
Fat: 55 g (Saturated Fat: 13 g)
Sodium: 2,390 mg
Carbs: 70 g (Fiber: 3 g, Sugar: 7 g)
Protein: 39 g

Jimmy Johns' Chicken Caesar Wrap tops the list (and not in a good way) for red flags in just about every nutrition category. Though it pairs chicken with lettuce and tomato, don't think of this one as a salad in a wrapper. Instead, think of it as a calorie bomb to avoid.

 8 Unhealthiest Fast-Food Subs To Stay Away From Right Now

Worst: Subway Tuna Wrap

Subway Tuna Wrap
Nutrition (Per wrap):
Calories: 820
Fat: 54 g (Saturated Fat: 8 g)
Sodium: 1,210 mg
Carbs: 53 g (Fiber: 3 g, Sugar: 4 g)
Protein: 33 g

While tuna usually makes a smart addition at mealtimes for its healthy fats and plenty of protein, the Subway Tuna Wrap is an exception to the rule. This one ramps up the calories and saturated fat with a hefty helping of mayo and added cheese. To lighten it up, leave the cheese off and top it with plenty of fresh vegetables.

Worst: Arby's Crispy Buffalo Ranch Wrap

Arby's Crispy Buffalo Chicken Wrap
Nutrition (Per wrap):
Calories: 790
Fat: 45 g (Saturated Fat: 9 g)
Sodium: 2,490 mg
Carbs: 61 g (Fiber: 5 g, Sugar: 7 g)
Protein: 39 g

Buffalo sauce is sky-high in sodium (yes, even when it's in an innocent-looking wrap). "I would not recommend the Crispy Buffalo Ranch Wrap from Arby's," says Moushumi Mukherjee, MS, RDN, of Dietitian Moushumi. "It is sodium-packed with 2,490 milligrams. You will exceed your sodium recommendation for a day by just having one wrap."

 The Best & Worst Fast-Food Salads

Worst: Salad and Go Steak Fajita Wrap

Salad and Go Steak Fajita Wrap
Salad and Go
Nutrition (Per wrap):
Calories: 730
Fat: 39 g (Saturated Fat: 10 g)
Sodium: 1,470 mg
Carbs: 64 g (Fiber: 3 g, Sugar: 4 g)
Protein: 35 g

This fast-growing chain from the Southwest offers tons of super healthy salads and wraps—but the Steak Fajita Wrap isn't one of them. With its red meat base and jalapeño ranch dressing, this meal racks up serious saturated fat and sodium. For a better choice, try it as a salad instead of a wrap.

Worst: Taco Bell Crunch Wrap Supreme

Taco Bell Crunchwrap Supreme
Taco Bell
Nutrition (Per wrap):
Calories: 540
Fat: 21 g (Saturated Fat: 7 g)
Sodium: 1,210 mg
Carbs: 73 g (Fiber: 6 g, Sugar: 6 g)
Protein: 16 g

"A wrap I would not recommend is the Taco Bell Crunch Wrap," says Gisela Bouvier, MBA, RDN. "It has 73 grams of carbohydrates, 7 grams of saturated fat, and only 16 grams of protein with over 500 calories." You'll want to get your crunchy fix elsewhere.

Sarah Garone, NDTR, CNC
Sarah Garone, NDTR, is a registered nutrition and dietetic technician, and a health, nutrition, and food writer. Read more about Sarah