McDonald’s Wraps – Are They a Good Nutrition Bargain?

By Barbara Day, M.S., R.D., C.N.

 

Wraps may seem like a great nutritional bargain but if you look at the calories in some of the wraps you may want to reconsider.  Most of the wraps have from 250 calories (Grilled Chipotle BBQ Snack Wrap) up to 600 calories (McWrap Chicken & Bacon Crispy). Wraps at McDonalds are easy to eat on the run but if you add a medium order of French fries you could be up to 980 calories which means you would have to run for approximately 98 minutes (burn about 100 calories for 10 minutes of running) or walk for about 196 minutes (100 calories burned for about 20 minutes of walking) to burn those calories.  For under 600 calories, you could have eaten double cheeseburger (440 calories), Big Mac (550 calories), or Quarter Pounder with cheese (520 calories).  See Table 1. Nutritional Information for Selected McDonald’s Products . Buyer beware: before you buy check out the calories on the menu or menu boards. Knowing how many calories you need each day & how the calories will fit into your daily calories needs will help you maintain a good weight for your health.

Not all Wraps are Created Equal

If you go to a fast food type restaurant where you can tell the person exactly how you want it made, you may be able to get a better nutrition bang for your buck. For example, I would hold the mayonnaise, add extra tomatoes & lettuce (hoping the lettuce is romaine or leaf but probably just low nutrient CHEAP iceberg lettuce), add green peppers, onions, cucumbers & any other fresh vegetable they have.   I like mustard but it’s salty so if you are worried about salt you may want to not add it to your wrap.

Table 1. Nutritional Information for Selected McDonald’s Products*

 

Food Calories Fat CHO Protein Sodium Fiber
McWrap Chicken & Bacon Wrap
Crispy 600 30 54 30 1420 3
Grilled 440 16 40 33 1250 3
McWrap Chicken & Ranch
Crispy 590 29 56 26 1300 3
Grilled 430 16 3
McWrap Sweet Chili Chicken Wrap
Crispy 520 22 58 23 1200 3
Grilled 360 9 44 27 1030 2
Chipotle BBQ Snack Wrap
Crispy 330 15 34 14 720 1
Grilled 250 8 27 16 670 1
Honey Mustard Snack Wrap
Crispy 330 15 33 14 700 1
Grilled 250 8 27 16 650 1
Ranch Snack Wrap
Crispy 350 19 32 14 750 1
Grilled 270 12 25 16 700 1
Angus Deluxe Snack Wrap 410 25 27 20 960 2
Angus Bacon & Cheese Snack Wrap 390 21 28 21 1040 1
Angus Mushroom & Swiss Snack Wrap 430 25 27 22 730 2
Mac Snack Wrap 330 19 26 14 670 1
Big Mac 550 29 46 25 970 3
Quarter Pounder w/cheese 520 26 41 30 1100 3
Double Cheeseburger 440 23 34 25 1050 2
Crispy Chicken Sandwich 510 22 55 24 990 3
Filet-O-Fish 390 19 39 15 590 2
Medium Fries 380 19 48 4 270 5
Large Fries 500 25 63 6 350 6

 

* Nutritional Information from McDonald’s website.

Image from: www.manreviewsfood.com

 

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 13 grandchildren.    

 

 

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