In this article
- How we picked and measured these flatbreads
- High fiber wraps and flatbreads compared
- What each flatbread brings to the plate
- Green wraps, leaf wraps and big breads: three myths
- Where the fiber in a flatbread comes from
- Building a wrap that reaches double digits
- Two numbers to read after the fiber
- Choosing high fiber wraps: a quick decision rule
- What people ask about high fiber wraps
- Sources
A green spinach wrap looks like the virtuous choice at the deli counter, but the one we checked lists just 2 grams of fiber, no more than a plain white flour flatbread. Spinach powder is the sixth ingredient, after enriched flour, water, whole wheat flour, oil and salt.
Color tells you very little about high fiber wraps. What matters is the flour, any added fiber and the size of the piece, and those three things spread the nine flatbreads below from about 1 gram to 9 grams per serving.
How we picked and measured these flatbreads
Every number here comes from USDA FoodData Central. Branded products use the label data their makers submitted, and plain whole wheat and white pita use USDA’s own laboratory values.
We wanted range, not a ranking of one style. So the list covers thin lavash sheets, a low carb wrap, pocket pitas, a soft flatbread, naan and a flavored spinach wrap.
For each one we recorded the label serving, calories, carbohydrate, fiber, protein and sodium. We also read the ingredient list to see where the fiber comes from, since a whole grain and an added powder are not the same thing.
A few of these records are from 2017 to 2019, and bakeries tweak recipes. Treat the figures as a guide to each style and confirm with the package you pick up.
High fiber wraps and flatbreads compared
| Wrap or flatbread | Label serving | Calories | Carbs | Fiber (% DV) | Protein | Sodium |
|---|---|---|---|---|---|---|
| Fiesta Fit Spinach Low Carb Wrap | 1 wrap (43 g) | 80 | 12 g | 9 g (32%) | 5 g | 170 mg |
| Toufayan Whole Wheat & Flax Lavash Plus | 1 piece (40 g) | 80 | 13 g | 5 g (18%) | 6 g | 120 mg |
| Joseph’s Flax, Oat Bran & Whole Wheat Lavash | Half sheet (32 g) | 60 | 9 g | 4 g (14%) | 5 g | 280 mg |
| Toufayan Whole Wheat Pita | 1 pita (56 g) | 150 | 29 g | 4 g (14%) | 6 g | 230 mg |
| Whole wheat pita, large (USDA lab value) | 1 pita (64 g) | 168 | 36 g | 3.9 g (14%) | 6.3 g | 269 mg |
| Flatout Original Lavash | 1 flatbread (85 g) | 230 | 45 g | 3 g (11%) | 11 g | 490 mg |
| Artisan Naan Bakery Plain Naan | 1 piece (113 g) | 270 | 51 g | 2 g (7%) | 10 g | 480 mg |
| Toufayan Savory Spinach Wrap | 1 wrap (52 g) | 150 | 26 g | 2 g (7%) | 5 g | 280 mg |
| White pita, large (USDA lab value) | 1 pita (60 g) | 165 | 33 g | 1.3 g (5%) | 5.5 g | 322 mg |
The FDA sets the Daily Value for fiber at 28 grams and calls 20% DV or more per serving a high amount. Only the Fiesta Fit wrap clears that bar on its label serving, though a full Joseph’s sheet doubles to 8 grams and would qualify.
A second way to read the table is fiber per 100 calories. Fiesta Fit gives about 11 grams per 100 calories and the two flax lavash breads about 6 to 7, while whole wheat pita sits near 2.5 and naan under 1.
What each flatbread brings to the plate
1. Fiesta Fit Spinach Low Carb Wrap
This is the fiber leader at 9 grams for 80 calories, with 12 grams of carbohydrate and only 170 mg of sodium. The ingredient list opens with water, wheat gluten and modified wheat starch, and cellulose, an added fiber the FDA recognizes, comes right after whole wheat flour.
It suits anyone counting carbs who still wants a soft, foldable wrap. The tradeoff is that most of its fiber likely comes from added ingredients, since whole wheat flour shows up only fifth.
2. Toufayan Whole Wheat & Flax Lavash Plus
A small 40 gram piece carries 5 grams of fiber, 6 grams of protein and just 120 mg of sodium, the lowest on the list. Whole wheat flour is the second ingredient, followed later by cellulose, oat fiber and a little flaxseed.
It works well for a snack sized roll up or a thin pizza base. Because the piece is small, a hungry lunch may call for two.
3. Joseph’s Flax, Oat Bran & Whole Wheat Lavash
Joseph’s lists its serving as half a sheet: 60 calories, 9 grams of carbs and 4 grams of fiber. Most people fill and roll the whole sheet, which brings it to 120 calories and 8 grams of fiber.
Whole wheat flour, oat fiber, flax and oat bran all appear on the label, so the fiber comes from a mix of grain and added sources. Sodium is the catch: a full sheet comes to 560 mg.
4. Toufayan Whole Wheat Pita
Stone ground whole wheat flour leads this ingredient list, with oat bran in fourth place. One 56 gram pita gives 4 grams of fiber and 150 calories.
A pocket pita is the easiest pick if you want a whole grain base that holds falafel, salad or eggs without leaking. It has more than twice the carbohydrate of the fiber added lavash breads, so it’s less useful on a low carb plan.
5. Whole wheat pita (USDA lab value)
USDA’s analysis of a generic large whole wheat pita finds 6.1 grams of fiber per 100 grams, which works out to about 3.9 grams in a 64 gram pita. That lines up closely with the Toufayan label and makes a useful benchmark for store brands that don’t print a fiber claim on the front.
If the pita in your hand is close to this size and lists whole wheat flour first, expect roughly 4 grams.
6. Flatout Original Lavash
This is a large, soft flatbread at 85 grams, with 230 calories, 45 grams of carbohydrate and 3 grams of fiber. It does carry 11 grams of protein, helped by added wheat gluten.
Enriched wheat flour comes first, and oat fiber sits among the minor ingredients. It’s a good size for a big sandwich wrap, but per bite it’s closer to white bread than to the fiber added sheets above it.
7. Artisan Naan Bakery Plain Naan
Naan is the most generous piece on the list at 113 grams and 270 calories, yet it gives only 2 grams of fiber. The dough is built on white flour, milk and yogurt, which explains the soft texture and the low fiber.
Naan earns its place next to a lentil curry or chana masala, where the beans bring the fiber. On its own, it’s a comfort bread rather than a fiber source.
8. Toufayan Savory Spinach Wrap
Our opening example: 150 calories, 26 grams of carbs and 2 grams of fiber in a 52 gram wrap. Spinach powder adds color and a little flavor but is too small a share of the recipe to change the numbers.
If you like the taste, it’s a fine wrap. Just count it alongside white flour wraps rather than vegetables.
9. White pita (USDA lab value)
A large white pita has about 1.3 grams of fiber in 60 grams, based on USDA’s figure of 2.2 grams per 100 grams. Swapping it for the whole wheat version roughly triples the fiber for the same calories.
Weighing a fiber added wrap against whole grain pita or a fiber supplement? Our comparison charts line up popular options so you can see fiber, carbs and calories in one view.
Green wraps, leaf wraps and big breads: three myths
Myth: a green wrap counts toward your vegetables. Fact: the Toufayan spinach wrap lists spinach powder after the salt, and its 2 grams of fiber put it alongside plain white flour flatbreads.
Myth: a bigger flatbread gives you more fiber. Fact: the 113 gram naan has 2 grams, while the 40 gram Toufayan Lavash Plus has 5. The flour and added fiber matter far more than the size of the piece.
Myth: wrapping in a collard or lettuce leaf is the highest fiber option. Fact: collards are rich in fiber for their calories, at 4 grams per 100 grams, but leaves are light. A full cup of chopped raw collards weighs 36 grams and gives about 1.4 grams, less than most flatbreads on this list.
Leaf wraps are a smart way to cut calories and carbs. They just aren’t the fiber win many people expect, so pair them with a bean or lentil filling.
Where the fiber in a flatbread comes from
There are two routes. The first is whole grain flour, as in the whole wheat pitas, where the fiber arrives with the grain itself.
The second is added fiber. Low carb and lavash style products often use cellulose, oat fiber or modified wheat starch to raise the fiber count while lowering digestible carbohydrate.
The FDA counts fiber on the label only if it is naturally present in plant foods or is an added fiber the agency has recognized as having a health benefit. Cellulose was among the first seven added fibers it recognized, and the FDA has since added others, including a type of chemically modified resistant starch.
Both routes count on the label. Harvard’s Nutrition Source still favors fiber from whole foods such as whole grains, beans, fruit and vegetables, because those foods bring a wider mix of fibers and nutrients than an isolated fiber.
Building a wrap that reaches double digits
The flatbread is only part of the story. A whole wheat pita with about 4 grams becomes a much bigger fiber meal once you fill it with ingredients that bring their own fiber.
A few fillings that add up fast:
- Hummus, falafel or mashed white beans as the spread
- Shredded cabbage, grated carrot and sliced bell pepper for crunch
- Avocado or a spoonful of guacamole
- Roasted chickpeas, lentils or black beans for a heartier lunch
- A handful of baby spinach or arugula, which adds a little fiber and lots of volume
For breakfast, a flax lavash rolled around eggs, black beans and salsa works well. For dinner, a pita stuffed with falafel, tabbouleh and cucumber yogurt sauce is filling.
Want more filling ideas built around beans, vegetables and whole grains? Our recipe eBooks have plenty of wraps, pitas and flatbread pizzas to try.
Two numbers to read after the fiber
Serving size is the first. Joseph’s lists half a sheet, Toufayan’s lavash is a small 40 gram piece, and the naan is almost three times that weight, so compare the amount you’ll actually eat.
Sodium is the second. A full Joseph’s sheet reaches 560 mg and the Flatout lavash 490 mg, against just 120 mg for the Toufayan Lavash Plus and 170 mg for Fiesta Fit.
If sodium matters to you, the two lowest sodium options here also happen to be two of the highest in fiber. That pairing makes them easy picks for a daily lunch wrap.
Curious how much fiber a wrap and its filling should add up to over a whole day? Our fiber calculator can give you a personal target to plan around.
Choosing high fiber wraps: a quick decision rule
If you count carbs, pick a low carb wrap or fiber added lavash with at least 5 grams of fiber and 15 grams of carbs or fewer.
If you’d rather get your fiber from the grain itself, pick a pita or wrap with whole wheat flour as the first ingredient, which on our list meant about 4 grams per piece.
If you love naan, white pita or a colored wrap, keep it and let the filling carry the fiber with beans, lentils or plenty of vegetables. In any case, check the serving size against how much you’ll actually eat before comparing fiber numbers.
What people ask about high fiber wraps
Which wrap has the most fiber?
Of the nine we compared, the Fiesta Fit Spinach Low Carb Wrap lists the most, with 9 grams of fiber in an 80 calorie wrap. A full Joseph’s flax and oat bran lavash sheet comes close at 8 grams.
Is pita bread high in fiber?
Whole wheat pita has a moderate amount, about 4 grams in a large pita, or 14% of the Daily Value. White pita has only about 1.3 grams, so the flour makes most of the difference.
Are spinach wraps healthier than regular wraps?
Usually not by much. The spinach wrap we checked gets its color from spinach powder and has 2 grams of fiber, about the same as a white flour wrap.
Is lavash bread high in fiber?
It depends on the recipe. Flax and whole wheat lavash breads give 4 to 5 grams per label serving, while the Flatout Original lavash gives 3 grams in a much larger 230 calorie piece.
How much fiber is in naan?
A plain naan from Artisan Naan Bakery has 2 grams of fiber in a 113 gram piece with 270 calories. Serve it with lentils or chickpeas to make the meal a better fiber source.
Do lettuce or collard wraps have more fiber than bread wraps?
No, not per wrap. A full cup of chopped raw collards has about 1.4 grams of fiber, which is less than a whole wheat pita, though the leaves have far fewer calories.
Does the added fiber in low carb wraps count?
Yes, if it’s a fiber the FDA recognizes, such as cellulose. Those fibers count on the label, though whole grains bring a broader mix of nutrients.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. “Branded Foods: Fiesta Fit Spinach Low Carb Wraps (2554161); Toufayan Whole Wheat & Flax Lavash Plus (2109640), Pita Whole Wheat (2097947), Savory Spinach Wraps (2109656); Joseph’s Flax Oat Bran & Whole Wheat Lavash (2409521); Flatout Original Lavash (2753111); Artisan Naan Bakery Naan, Plain (2288586). SR Legacy: Bread, pita, whole wheat (174916); Bread, pita, white, enriched (174915); Collards, raw (170406).” 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
