It’s lunchtime, and you’re about to order a sandwich, but instead you opt for the spinach wrap. The name suggests it’s made of spinach, so it must be healthier, right? Not exactly. Determining the healthiness of a wrap or a sandwich requires a few key elements. “Wraps and sandwiches can be a convenient and delicious way to get a lot of nutrients—or not. It all comes down to the ingredients used for both the wrap or sandwich bread as well as the fillings,” says culinary dietitian Kristy Del Coro, M.S., RDN, LDN.
Read on to learn more about the differences between wraps and sandwiches, the nutrition profile and ways to construct a nutrient-rich and satisfying version.
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What’s the Difference Between a Wrap and a Sandwich?
A wrap comprises a soft “tortilla-like” flatbread rolled around a filling, whereas a sandwich typically has a filling between two slices of bread, a roll, pita, baguette, English muffin, to name a few. Both can be made from various ingredients, including wheat and corn, or alternative flours like almond and cassava.
In the grocery store, you can find wraps and breads that suit most eating styles. For example, those who follow a lower-carbohydrate eating plan can purchase wraps made from eggs and cheese, flaxseed, almond flour and cauliflower.
If you need to follow a gluten-free diet because you have celiac disease or gluten sensitivity, you can purchase gluten-free bread or wraps made from 100% whole corn.
Amy Shapiro, M.S., RD, CDN, a registered dietitian and founder of Real Nutrition NYC, says, “It’s important to consider the carbohydrate source or flour being used to make the wrap and/or bread. This will influence the fiber, fat and protein content.”
Which One Is Healthier?
What determines how nutritious a sandwich or wrap is depends on the ingredients and the size. It’s important to choose one that suits your nutrition goals.
“Both can be a healthy option,” says Sara Haas, RDN, LDN, a chef and registered dietitian. “It really depends on what the wrap or sandwich is made with, how big it is and what’s inside! For example, a wrap filled with cured meats and cheeses made with a burrito-size wrap will pack loads of sodium and saturated fat. But if you choose an 8-inch-size wrap and fill it with hummus, veggies and beans, it’ll contain less sodium and more nutrients (including fiber!).”
Shapiro agrees: “The size of a wrap (burrito or tortilla) or the thickness of a bread (homemade or thin sliced) will change the nutrient content as well. A bigger burrito-sized wrap or a thick slice of bread can have 1.5 to 2 times more calories than a taco-sized wrap or a thin slice of bread.”
How to Make a Healthy Wrap or Sandwich
Making a nutritious and delicious wrap or sandwich can be fun and easy once you get the hang of it. First, consider your portion size and then deconstruct it by the outside and inside.
Related: How to Make a Delicious & Satisfying Veggie Sandwich
The Portion Size
The size of your bread or wrap can shape the calorie content of your meal. Add nonstarchy vegetables and pair your sandwich with some vegetables, salad or fruit for a more satisfying meal. Del Coro says, “Keep your portion size reasonable. If the wrap or sandwich is very large, eat half and enjoy veggies and fruit to go with it.”
The Outside
Wraps and sandwiches made with whole grains will likely have more fiber and micronutrients. Fiber plays an important role in promoting feelings of fullness, yet it’s a nutrient that is often under-consumed. The Dietary Guidelines for Americans recommend adults consume between 22 and 34 grams of fiber daily (depending on age and sex). Del Coro suggests: “Opt for whole-grain tortillas and whole-grain breads made without high-sodium additives and minimal added sugar.”
When reading the Nutrition Facts label, Shapiro recommends searching for a bread or wrap “that has 3 to 5 grams of fiber per serving.”
If you want to branch out and get additional heart-healthy benefits, you can choose breads or wraps made with nuts. “The nuts and seeds will add protein and healthy fat, which has anti-inflammatory properties; same goes for wraps made with almond flour,” says Shapiro.
The Fillings
Fiber, fat and protein are three key contributors to satiety. Optimize your nutrition and reduce your intake of saturated fat and sodium by incorporating lean protein, fiber-filled vegetables and heart-healthy fats.
Lean Protein
Lean protein is generally low in saturated fat and can be either plant-based or animal-based. Options include grilled or baked chicken, fish or turkey; tofu; tempeh; beans; hummus; or tinned fish like tuna, sardines or salmon.
Fiber-Rich Vegetables
“Focus on the vegetables,” says Haas. Vegetables add plant-based compounds, micronutrients, flavor and texture to your wrap or sandwich. They are also low in sodium and fat. Fill your sandwich or wrap with vegetables of your choice. Get creative with this Chickpea Salad Sandwich or Cucumber and Roasted Red Pepper Hummus Wrap. You can easily swap ingredients, too.
“I like to add something raw, such as sliced cucumbers, carrots or bell peppers for crunch,” says Del Coro. She also likes to layer nutrient-rich greens like watercress, microgreens, baby spinach or arugula. Look through your refrigerator or cupboard for what you have on hand and get creative. There are so many amazing creations to explore, like our Green Goddess Sandwich or Spicy Tuna Wrap.
Heart-Healthy Fat
“Adding a spread or smear of healthy fat like avocado, guacamole, Greek yogurt, hummus or olive oil is an easy way to get in some healthy fats,” says Shapiro. Unsaturated fats help increase feelings of fullness while adding delicious flavor and assisting in absorbing fat-soluble vitamins. We love this Shrimp, Avocado and Feta Wrap or Chicken Pesto Panini.
The Bottom Line
The healthiness of a wrap or sandwich depends on what type of wrap or bread you have and the ingredients you put inside. To create the most nutritious versions, focus on wraps and sandwiches that are moderate in size and contain ample amounts of fiber. Fill them up with lean protein, healthy fats and crunchy or savory vegetables for an enjoyable, satisfying and nutrient-dense meal.
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