Whole Wheat Tortilla
The Fiber-Rich Wrap
What is this ingredient?
Although the original Mexican tortilla is made from corn, the wheat tortilla ('tortilla de harina') is standard in Northern Mexico and Tex-Mex cuisine. The whole wheat variety uses the whole wheat kernel, including bran and germ. This ensures a lower glycemic load and more satiety. It is an ideal vehicle for healthy ingredients; the wrap itself is neutral, but the filling determines the nutritional value.
How does it taste?
Mildly grainy and slightly nutty with a pliable, chewy texture.
Pairs well with:
Pairs well with beansavocadolimecilantro and grilled meat.
Did you know...?
- Tortillas have been made by Mesoamerican peoples for over 10,000 years.
- The word 'tortilla' is Spanish for 'little cake', a diminutive of 'torta'.
Nutritional Value & Energy
Per 100g
Whole Wheat Tortilla provides energy thanks to natural nutrients , buffered by fiber.
Per 100g
Minerals
Vitamins
Omega-3 fatty acids
More nutrients
B-Vitamins
Trace Minerals
Low GI means blood sugar doesn't spike quickly.
What's in a serving?
1 serving (dry)
Whole Wheat Tortilla naturally contains selenium (38 mcg per 100 g).
Whole Wheat Tortilla naturally contains manganese (1.4 mg per 100 g).
Whole Wheat Tortilla naturally contains phosphorus (260 mg per 100 g).
Whole Wheat Tortilla naturally contains magnesium (75 mg per 100 g).
Whole Wheat Tortilla naturally contains iron (2.6 mg per 100 g).
Whole Wheat Tortilla naturally contains zinc (1.9 mg per 100 g).
% of daily reference intake (DRI)
EU-approved nutrition claims
This ingredient contains nutrients for which EFSA-authorized health claims exist (at nutrient level, not ingredient-specific).
Approved health claims (EU)
Magnesium EU 432/2012
Magnesium contributes to normal muscle function
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to the reduction of tiredness and fatigue
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to normal functioning of the nervous system
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Zinc EU 432/2012
Zinc contributes to the normal function of the immune system
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal skin
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Iron EU 432/2012
Iron contributes to normal energy-yielding metabolism
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Iron EU 432/2012
Iron contributes to the reduction of tiredness and fatigue
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Thiamin EU 432/2012
Thiamine contributes to normal energy-yielding metabolism
Contains 0.3mg/100g (threshold: ≥0.165mg/100g)
Thiamin EU 432/2012
Thiamine contributes to the normal function of the heart
Contains 0.3mg/100g (threshold: ≥0.165mg/100g)
Thiamin EU 432/2012
Thiamine contributes to normal functioning of the nervous system
Contains 0.3mg/100g (threshold: ≥0.165mg/100g)
Thiamin EU 432/2012
Thiamine contributes to normal psychological function
Contains 0.3mg/100g (threshold: ≥0.165mg/100g)
Niacin EU 432/2012
Niacin contributes to normal energy-yielding metabolism
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Niacin EU 432/2012
Niacin contributes to normal functioning of the nervous system
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Niacin EU 432/2012
Niacin contributes to normal psychological function
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Niacin EU 432/2012
Niacin contributes to the maintenance of normal mucous membranes
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Niacin EU 432/2012
Niacin contributes to the maintenance of normal skin
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Niacin EU 432/2012
Niacin contributes to the reduction of tiredness and fatigue
Contains 4.5mg/100g (threshold: ≥2.4mg/100g)
Phosphorus EU 432/2012
Phosphorus contributes to normal energy-yielding metabolism
Contains 260mg/100g (threshold: ≥105mg/100g)
Phosphorus EU 432/2012
Phosphorus contributes to the normal function of cell membranes
Contains 260mg/100g (threshold: ≥105mg/100g)
Phosphorus EU 432/2012
Phosphorus contributes to the maintenance of normal bones
Contains 260mg/100g (threshold: ≥105mg/100g)
Phosphorus EU 432/2012
Phosphorus contributes to the maintenance of normal teeth
Contains 260mg/100g (threshold: ≥105mg/100g)
Magnesium EU 432/2012
Magnesium contributes to normal energy-yielding metabolism
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to electrolyte balance
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to normal protein synthesis
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to normal psychological function
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to the maintenance of normal bones
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium contributes to the maintenance of normal teeth
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Magnesium EU 432/2012
Magnesium has a role in the process of cell division
Contains 75mg/100g (threshold: ≥56.25mg/100g)
Iron EU 432/2012
Iron contributes to normal cognitive function
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Iron EU 432/2012
Iron contributes to normal formation of red blood cells and haemoglobin
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Iron EU 432/2012
Iron contributes to normal oxygen transport in the body
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Iron EU 432/2012
Iron contributes to the normal function of the immune system
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Iron EU 432/2012
Iron has a role in the process of cell division
Contains 2.6mg/100g (threshold: ≥2.1mg/100g)
Zinc EU 432/2012
Zinc contributes to normal acid-base metabolism
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal carbohydrate metabolism
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal cognitive function
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal DNA synthesis
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal fertility and reproduction
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal macronutrient metabolism
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal metabolism of fatty acids
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal metabolism of vitamin A
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to normal protein synthesis
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal bones
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal hair
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal nails
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal testosterone levels in the blood
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the maintenance of normal vision
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc contributes to the protection of cells from oxidative stress
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Zinc EU 432/2012
Zinc has a role in the process of cell division
Contains 1.9mg/100g (threshold: ≥1.5mg/100g)
Manganese EU 432/2012
Manganese contributes to normal energy-yielding metabolism
Contains 1.4mg/100g (threshold: ≥0.3mg/100g)
Manganese EU 432/2012
Manganese contributes to the maintenance of normal bones
Contains 1.4mg/100g (threshold: ≥0.3mg/100g)
Manganese EU 432/2012
Manganese contributes to the normal formation of connective tissue
Contains 1.4mg/100g (threshold: ≥0.3mg/100g)
Manganese EU 432/2012
Manganese contributes to the protection of cells from oxidative stress
Contains 1.4mg/100g (threshold: ≥0.3mg/100g)
Selenium EU 432/2012
Selenium contributes to the maintenance of normal hair
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the maintenance of normal nails
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the normal function of the immune system
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to normal thyroid function
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to normal spermatogenesis
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
Selenium EU 432/2012
Selenium contributes to the protection of cells from oxidative stress
Contains 38mcg/100g (threshold: ≥8.25mcg/100g)
What's being researched?
Whole grain tortilla and fiber enrichment
Whole grain tortillas are studied as fiber-enriched alternatives in the context of Latin American dietary research. Comparative studies with refined tortillas show improved satiety.
Supported by: [1] Koh-Banerjee P (2003) , [2] Rebello CJ (2016)
Good Combinations (Synergy)
Combine whole wheat tortilla smartly to enhance the effect:
Whole Wheat Tortilla 
Falafel Complete protein through chickpea + sesame + wheat
Technical: Falafel (chickpeas) lacks the essential amino acid methionine. Tahini (sesame) and wheat (whole wheat pita) are rich in methionine. Together they form a complete protein profile with all 9 essential amino acids — comparable to animal protein but plant-based. This principle is called 'protein complementarity'.
What does this mean for you? Always eat falafel with tahini and pita — not just delicious but also a complete plant protein. Middle Eastern cuisine discovered this centuries ago.
Whole Wheat Tortilla 
Avocado Whole grain wrap + healthy fats for slow energy release
Technical: Whole grain tortilla provides complex carbohydrates (43g/100g) with fiber (5g) and B-vitamins from wheat bran. Avocado adds monounsaturated fats (15g/100g) that lower glycemic response. The combination of fiber + healthy fats extends the feeling of satiety.
What does this mean for you? A whole grain wrap with avocado is a quick and balanced meal. The slow carbs from the tortilla + the fats from the avocado together provide lasting energy.
Whole Wheat Tortilla 
Black Beans Complete protein combination + healthy fats
Technical: Whole wheat contains methionine and cysteine but is low in lysine. Black beans are rich in lysine (1.5g per 100g) but low in sulfur-containing amino acids. Together they form a complete protein profile — the biochemical basis of the Mexican burrito. Avocado provides 15g monounsaturated fats that increase absorption of fat-soluble vitamins (A, D, E, K) from all ingredients.
What does this mean for you? The Mexican burrito with whole wheat tortilla, black beans and avocado is a nutritionally complete meal. The beans complement the wheat protein, and the avocado ensures you absorb the vitamins. Add tomato for vitamin C and extra iron absorption.
Recipes with Whole Wheat Tortilla
Discover delicious recipes featuring whole wheat tortilla:
Cottage Cheese Protein Wrap with Chicken and Avocado 20 min Hearty wrap with grilled chicken, creamy avocado and fresh spinach 
455 kcal 
39g protein 1 synergies 
Grilled Halloumi Wrap with Roasted Vegetables 33 min Mediterranean vegetarian wrap with grilled halloumi and sweet roasted vegetables 647 kcal 29g protein 1 synergies 
Greek Gyros Wrap 25 min Spiced beef with fresh vegetables, feta and cool tzatziki in whole wheat tortilla 540 kcal 38g protein 1 synergies 
Halloumi & Avocado Wrap with Hummus & Roasted Vegetables 25 min Grilled halloumi and creamy avocado in a whole wheat wrap 712 kcal 28g protein 1 synergies 
Indian Paneer Tikka Wrap with Mint Raita 55 min Vegetarian wrap with marinated halloumi in tikka spices and refreshing mint raita 713 kcal 32g protein 1 synergies 
Chickpea Shawarma Wrap with Hummus 35 min Spiced chickpeas in whole wheat wrap with tahini 582 kcal 21g protein 1 synergies 
In the Kitchen
Storage
Location:Pantry
Shelf life:1-3 maanden (gesloten)
Preparation
Briefly heat in a dry pan to make pliable
Conversions
Substitutes
Smart preparation
1Briefly heat tortillas in a dry hot pan (30 sec per side).
Why?
Heating makes tortillas pliable and easier to fold.
2Keep heated tortillas in a tea towel to keep them warm.
3Do not microwave tortillas without a damp cloth.
Why?
They will dry out and become hard and brittle otherwise.
Caution / Warnings
Whole Wheat Tortilla is very safe, but there are scientific considerations:
Gluten Intolerance Severe
Wheat contains gluten, which can cause symptoms in celiac disease
Advice:
Choose corn tortillas or gluten-free wraps
Summary
A practical, fiber-rich base for lunch or dinner. The wrap itself is neutral; healthy fillings make the difference. Watch the salt content in ready-made versions.