Many people looking to go low-carb may be looking towards Subway’s line of wrap sandwiches rather than the traditional bread option. Subway wraps contain the traditional sandwich ingredients, wrapped inside a tortilla. But if you’re trying to lose weight, going the way of the wrap may be getting you more than you bargained for in terms of fat, calories and ingredients.
Subway wraps are standard tortillas made of the following ingredients: bleached enriched white flour, water, soybean oil and hydrogenated vegetable oils. The wraps also contain less than 2 percent of vital wheat gluten, salt, baking powder and sodium propionate and potassium sorbate as preservatives.
Wrap Nutritional Value
According to Subway, the wrap by itself contains 310 calories – 70 of which come from fat; 8 g of fat – of which 2.5 g are saturated fat; as well as 610 mg of sodium, 51 g of carbs and 8 g of protein.
As a Sandwich
A standard Subway wrap with turkey breast, lettuce, tomatoes, onions, green peppers, cucumbers and olives contains a total of 380 calories; 9.5 g of fat – 3 of which are saturated; 20 mg of cholesterol; 1120 mg of sodium; 57 g of carbs and 18 g of protein.
While the nutritional information on Subway's website says there’s no trans fat in the tortillas used to make Subway wraps, the main culprit of trans fats – hydrogenated oil – is present in the ingredients list. According to MSNBC, the U.S. Food and Drug Administration allows restaurants and food companies to list their food items as 0 g trans fat if the serving size contains less than half a gram of trans fat. So, the nutrition label may be technically correct, but you may still be consuming trans fats if you eat a Subway wrap.
Nutritional Comparison to Regular Sandwich
A standard 6-inch Subway Turkey Breast sandwich on 9-grain whole bread is actually better for you in terms of nutritional value than a wrap sandwich. Loaded with turkey breast and the same number of vegetables, a regular 6-inch sandwich contains 100 fewer calories, 6 fewer grams of fat, 200 fewer mg of sodium and 10 fewer grams of carbohydrates. Although the wrap may seem like the logical choice if you’re trying to cut back on carbs, you’d actually get fewer – as well as lower fat and calories – by sticking with the traditional 6-inch sub on whole grain bread.