In this article
- How we compared these tortillas and wraps
- High fiber tortillas and wraps on one table
- The nine tortillas, one by one
- Where tortilla fiber comes from
- Burrito night with three different wraps
- Whole wheat tortillas versus low carb wraps
- Going from 1 gram to 15
- What the fiber number doesn’t tell you
- Questions about high fiber tortillas
- Sources
Picture two tortilla packs on the counter before dinner. One is a standard flour tortilla with about 1 gram of fiber; the other is a Mission Carb Balance with 13 grams in a tortilla of similar size.
That spread is why high fiber tortillas deserve a closer look. The top performers get most of their fiber from added ingredients, whole wheat versions lean on the grain itself, and corn and almond flour land somewhere else again.
How we compared these tortillas and wraps
All figures come from USDA FoodData Central, either the manufacturer label records in its branded foods data or, for plain flour and corn tortillas, USDA’s own lab analysis.
We chose nine widely recognized tortillas and wraps across four styles: low carb, whole wheat, grain free and corn. For each we noted the serving size, calories, carbohydrate, fiber, protein and sodium, plus where the fiber appears to come from.
Some of these records date to 2017, and tortilla recipes change. Use the table to compare styles, then check the package you buy.
High fiber tortillas and wraps on one table
| Tortilla or wrap | Serving | Calories | Carbs | Fiber (% DV) | Protein |
|---|---|---|---|---|---|
| Mission Carb Balance Whole Wheat | 2 tortillas (47 g) | 70 | 21 g | 15 g (54%) | 6 g |
| Mission Carb Balance Flour | 1 tortilla (42 g) | 120 | 19 g | 13 g (46%) | 5 g |
| La Banderita Carb Counter | 1 tortilla (42 g) | 110 | 14 g | 9 g (32%) | 4 g |
| La Tortilla Factory Low Carb Flour | 1 tortilla (42 g) | 70 | 15 g | 9 g (32%) | 5 g |
| Flatout Honey Wheat flatbread | 1 flatbread (53 g) | 100 | 20 g | 7 g (25%) | 8 g |
| Mission 100% Whole Wheat Burrito | 1 tortilla (70 g) | 210 | 34 g | 5 g (18%) | 6 g |
| Mission Whole Wheat | 1 tortilla (49 g) | 130 | 24 g | 4 g (14%) | 5 g |
| Siete Almond Flour | 2 tortillas (50 g) | 190 | 20 g | 3 g (11%) | 6 g |
| Guerrero Corn | 2 tortillas (47 g) | 100 | 20 g | 2 g (7%) | 2 g |
| Plain flour tortilla (USDA lab value) | 1 tortilla (49 g) | 146 | 24 g | 1.2 g (4%) | 4 g |
The FDA’s Daily Value for fiber is 28 grams, and it treats 20% DV or more per serving as high. By that measure, five of these products qualify, and all five are low carb or fiber added wraps.
Subtracting fiber from total carbohydrate shows why low carb tortillas fiber claims get so much attention. La Banderita Carb Counter leaves 5 grams after fiber, while the plain flour tortilla leaves about 23.
The nine tortillas, one by one
1. Mission Carb Balance Whole Wheat
Key specs: 70 calories, 21 g carbs, 15 g fiber and 6 g protein per two tortillas (47 g), so about 7.5 g fiber each. Sodium is 300 mg per serving.
Best for: small tacos or wraps where you want the most fiber for the fewest calories.
Drawbacks: water and modified wheat starch come before whole wheat flour in the ingredients, so most of the fiber likely comes from processing rather than the grain.
2. Mission Carb Balance Flour
Key specs: 120 calories, 19 g carbs, 13 g fiber, 5 g protein and 280 mg sodium in one 42 g tortilla. Modified wheat starch is again the second ingredient.
Best for: anyone who wants a soft, white flour style tortilla with double digit fiber.
Drawbacks: the base flour is enriched white flour, so you don’t get the whole grain that a whole wheat tortilla offers.
3. La Banderita Carb Counter
Key specs: 110 calories, 14 g carbs, 9 g fiber, 4 g protein and 450 mg sodium per 42 g tortilla. Wheat fiber is the first ingredient, ahead of enriched flour.
Best for: the lowest carbohydrate after fiber on this list, at about 5 grams.
Drawbacks: 450 mg of sodium per tortilla is among the highest here, so a two tortilla meal starts at 900 mg before fillings.
4. La Tortilla Factory Low Carb Flour
Key specs: 70 calories, 15 g carbs, 9 g fiber, 5 g protein and 250 mg sodium per 42 g tortilla. Cellulose fiber, one of the isolated fibers the FDA recognizes, is the second ingredient.
Best for: a light, lower sodium wrap with a solid fiber count.
Drawbacks: as with the other low carb options, the fiber is mainly an added ingredient rather than part of a whole grain.
5. Flatout Honey Wheat flatbread
Key specs: 100 calories, 20 g carbs, 7 g fiber, 8 g protein and 280 mg sodium per 53 g flatbread. Whole wheat flour and oat fiber follow water in the ingredients.
Best for: roll ups and flat sandwiches, with the most protein on the list.
Drawbacks: 3 grams of sugar, and the shape suits wraps better than tacos.
6. Mission 100% Whole Wheat Burrito
Key specs: 210 calories, 34 g carbs, 5 g fiber, 6 g protein and 450 mg sodium per 70 g tortilla. Whole wheat flour is the first ingredient.
Best for: a large burrito where you want the fiber to come from whole grain.
Drawbacks: the highest calories and carbohydrate here, and the shortening includes hydrogenated soybean oil.
7. Mission Whole Wheat
Key specs: 130 calories, 24 g carbs, 4 g fiber, 5 g protein and 300 mg sodium per 49 g tortilla. Whole wheat flour leads, followed by brown sugar and raisin juice.
Best for: an everyday whole wheat swap for a standard flour tortilla of the same size.
Drawbacks: 4 grams, or 14% DV, falls below the FDA’s high fiber line, and there are 3 grams of sugar.
8. Siete Almond Flour
Key specs: 190 calories, 20 g carbs, 3 g fiber, 6 g protein, 11 g fat and 220 mg sodium per two tortillas (50 g). Almond flour and tapioca flour lead the list.
Best for: grain free and wheat free eating.
Drawbacks: modest fiber and the most fat per serving on the list.
9. Guerrero Corn
Key specs: 100 calories, 20 g carbs, 2 g fiber, 2 g protein and only 20 mg sodium per two tortillas (47 g). The base is corn treated with lime water.
Best for: the lowest sodium option, and street style tacos.
Drawbacks: the brand label lists less fiber than USDA’s lab analysis of corn tortillas, which measured 6.3 grams per 100 grams, or about 3 grams for the same 47 g.
Weighing low carb wraps against whole wheat and corn, or against other fiber products? Our comparison charts set the options out so you can weigh fiber, carbs and sodium together.
Where tortilla fiber comes from
The FDA counts fiber that’s naturally intact in plant foods, plus a set of isolated or synthetic fibers it has judged to have a physiological benefit. Cellulose is on the original 2016 list.
The agency’s list of fibers it intends to add includes a modified starch called cross linked phosphorylated RS4. Labels on these tortillas just say modified wheat starch, so the package alone won’t tell you which type is used.
Whole wheat and corn tortillas work differently. Their fiber comes from the grain itself, the intact kind that counts under the FDA definition by default.
Burrito night with three different wraps
Fillings change the math as much as the tortilla. Here’s one burrito with a half cup of black beans (7.5 g of fiber in the DGA list) wrapped three ways:
| Wrap | Tortilla fiber | With 1/2 cup black beans |
|---|---|---|
| Plain flour tortilla, 49 g | 1.2 g | 8.7 g |
| Mission 100% Whole Wheat Burrito | 5 g | 12.5 g |
| Mission Carb Balance Flour | 13 g | 20.5 g |
Add a half cup of avocado, which the DGA lists at 5.0 grams, and even the plain flour version climbs to about 13.7 grams. The beans and avocado do much of the work whichever wrap you choose.
If you’re planning tacos, wraps and burrito bowls around more beans and vegetables, our recipe eBooks are full of fillings to try.
Whole wheat tortillas versus low carb wraps
The DGA fiber list puts a 1 ounce whole wheat tortilla at 2.8 grams for 88 calories. That’s a useful baseline for whole wheat, and the larger Mission whole wheat tortillas land in the same range at 4 to 5 grams.
Low carb wraps roughly double or triple that, but with a different type of fiber. Harvard’s Nutrition Source recommends reaching 25 to 35 grams a day through a variety of plant foods, which favors fiber that comes with the grain even when the number is smaller.
Your choice can still be practical. If carbohydrate matters most for your meals, the low carb wraps fit; if you want whole grain, whole wheat tortillas are the clearer pick.
Going from 1 gram to 15
Switching from a standard tortilla to a 13 or 15 gram wrap is a sizable jump, especially if you have two or three at a meal. Harvard advises adding fiber gradually and drinking more fluids, since a quick increase can cause bloating and cramping.
Starting with one high fiber tortilla per meal, or mixing one with a regular one, gives your gut time to adjust.
Not sure how much fiber your day should add up to? Our fiber calculator can give you a target to plan your meals around.
What the fiber number doesn’t tell you
The highest fiber tortillas reach their numbers largely through added ingredients like modified wheat starch, wheat fiber and cellulose. The FDA counts some of these, but each is a single isolated ingredient rather than the intact fiber found in whole grains, beans and vegetables.
So treat the big number on a low carb wrap as one part of the meal, not the whole fiber plan. A whole wheat tortilla filled with beans can match it on fiber, and you’ll know exactly where every gram came from.
Questions about high fiber tortillas
Which tortilla has the most fiber?
Mission Carb Balance tortillas lead the brands here, with 13 grams in one flour tortilla and 15 grams in two whole wheat ones. La Banderita Carb Counter and La Tortilla Factory Low Carb each list 9 grams.
Are whole wheat tortillas high in fiber?
Some are. Mission’s 100% Whole Wheat Burrito tortilla has 5 grams, or 18% DV, just under the FDA’s 20% high fiber line, while the smaller Mission Whole Wheat has 4 grams.
Do corn tortillas have fiber?
Yes. USDA’s lab analysis puts corn tortillas at 6.3 grams per 100 grams, about 1.8 grams per 1 ounce tortilla, though some brand labels list less.
Why do low carb tortillas have so much fiber?
They add ingredients such as modified wheat starch, wheat fiber or cellulose. Those raise the fiber number and lower the carbohydrate left after fiber.
Are almond flour tortillas high in fiber?
Not especially. Siete almond flour tortillas list 3 grams of fiber per two tortillas, along with 11 grams of fat.
How much fiber is in a regular flour tortilla?
About 1.2 grams in a 49 gram tortilla, based on USDA’s analysis of 2.4 grams per 100 grams.
Can high fiber tortillas cause bloating?
They can if you add a lot of fiber at once. Harvard recommends increasing fiber gradually and drinking more fluids.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Mission Carb Balance Flour (1915298), Carb Balance Whole Wheat (2598496), Whole Wheat (1907011), 100% Whole Wheat Burrito (1851834); La Banderita Carb Counter (2078265); La Tortilla Factory Low Carb Flour (2676522); Flatout Honey Wheat (1855195); Siete Almond Flour (2669671); Guerrero Corn (2078476). SR Legacy: Tortillas, flour, shelf stable (167535); Tortillas, corn (175036).” FoodData Central. 2017 to 2023. fdc.nal.usda.gov
- U.S. Food and Drug Administration. “Questions and Answers on Dietary Fiber.” 2024. www.fda.gov
- U.S. Food and Drug Administration. “Daily Value on the Nutrition and Supplement Facts Labels.” 2024. www.fda.gov
- Harvard T.H. Chan School of Public Health. “Fiber.” The Nutrition Source. 2022. nutritionsource.hsph.harvard.edu
- U.S. Department of Agriculture and U.S. Department of Health and Human Services. “Food Sources of Dietary Fiber.” Dietary Guidelines for Americans, 2020 to 2025. dietaryguidelines.gov
