Are you a Tropical Smoothie Cafe fan who’s curious about the buffalo chicken toasted wrap? Maybe you’re counting calories or following a specific diet plan? Well I’ve got all the nutritional details you need to make an informed choice about this popular menu item!
As someone who frequents Tropical Smoothie Cafe (perhaps a bit too often!), I’ve done the research on their Buffalo Chicken Toasted Wrap so you don’t have to. Let’s dive into the calories and nutritional breakdown of this spicy chicken wrap option.
The Basic Nutritional Facts
The Buffalo Chicken Toasted Wrap from Tropical Smoothie Cafe (without sides) contains
| Nutrient | Amount | % Daily Value* |
|---|---|---|
| Calories | 510 | – |
| Total Fat | 21g | 32-33% |
| Saturated Fat | 7g | 35% |
| Trans Fat | 0g | – |
| Cholesterol | 90mg | 30% |
| Sodium | 2,080mg | 87% |
| Total Carbohydrates | 44g | 15% |
| Dietary Fiber | 3g | 12% |
| Sugars | 3g | 10% |
| Protein | 34g | 68% |
*Percent Daily Values are based on a 2,000 calorie diet
What’s Actually in This Wrap?
According to the nutrition data, the Buffalo Chicken Toasted Wrap includes:
- Lettuce
- Flour tortilla
- Mozzarella cheese
- Buffalo sauce
- Ranch dressing
- Tomatoes
- Chicken
This combination creates that signature spicy, tangy buffalo flavor wrapped in a toasted tortilla that many customers love.
Is This Wrap Keto-Friendly?
If you’re following a ketogenic diet you might be wondering if this wrap fits your macros. The short answer is not really.
With 44g of total carbs and only 3g of fiber, this wrap contains 41g of net carbs – which is likely to exceed most people’s daily carb allowance on a strict keto diet. Most keto followers aim for 20-50g of net carbs per day, and this wrap would use up most or all of that in just one meal!
Calorie Burn Time
Ever wonder how long it would take to work off this wrap? Based on a 35-year-old female who’s 5’7″ and weighs 144 lbs, you’d need to spend:
- ♀️ Swimming: 43 minutes
- ♀️ Jogging: 59 minutes
- ♀️ Cycling: 78 minutes
- ♀️ Walking: 142 minutes
That’s quite a workout just for one wrap! But hey, sometimes it’s worth it for something tasty.
Macro Breakdown
Where do those 510 calories come from?
- Fat: 21g × 9 calories = 189 calories (37% of total)
- Protein: 34g × 4 calories = 136 calories (27% of total)
- Carbs: 44g × 4 calories = 176 calories (35% of total)
This shows a relatively balanced distribution of macronutrients, with a slight emphasis on fat and carbohydrates.
The Good, The Bad, and The Salty
The Good
- High Protein Content: With 34g of protein, this wrap provides a substantial amount of this important macronutrient that helps with muscle repair and keeping you full.
- Moderate Calorie Count: At 510 calories, it’s not the lightest lunch option, but it’s not excessively high either for a complete meal.
- Low Sugar: Only 3g of sugar is pretty reasonable for a restaurant item.
The Bad
- High Sodium: The 2,080mg of sodium is a whopping 87% of the recommended daily intake! This is definitely something to consider if you’re watching your salt intake or have high blood pressure.
- Carb Heavy: The 44g of carbs might be too high for those on low-carb diets.
- Saturated Fat: 7g of saturated fat is 35% of your daily recommended value.
How Does It Compare to Other Tropical Smoothie Wraps?
Let’s see how the Buffalo Chicken Toasted Wrap stacks up against some other popular options:
| Wrap Option | Calories | Fat | Carbs | Protein |
|---|---|---|---|---|
| Buffalo Chicken Toasted Wrap | 510 | 21g | 44g | 34g |
| Hummus Veggie Toasted Wrap | 690 | – | – | – |
| Baja Chicken Toasted Wrap | 640 | – | – | – |
| Jamaican Jerk Chicken Toasted Wrap | 669 | – | – | – |
| Supergreen Caesar Chicken Toasted Wrap | 610 | – | – | – |
| Totally Turkey Toasted Wrap | 576 | – | – | – |
| Caribbean Jerk Chicken Toasted Wrap | 590 | – | – | – |
| Thai Chicken Toasted Wrap | 604 | – | – | – |
Interestingly, the Buffalo Chicken option is actually the LOWEST calorie wrap on the menu! So if you’re counting calories but still want to enjoy a wrap at Tropical Smoothie Cafe, this might be your best bet.
Tips for Making It Healthier
If you love the taste but want to reduce the calories or make it fit your diet better, here are some modifications you could request:
- Ask for light or no ranch dressing (this will cut down on fat and calories)
- Request less cheese or no cheese to reduce saturated fat
- See if they can use a whole wheat or low-carb tortilla (not all locations may offer this)
- Add extra veggies for more fiber and nutrients
- Ask for the sauce on the side so you can control the amount
My Personal Experience
I gotta say, the Buffalo Chicken Toasted Wrap is one of my go-to orders at Tropical Smoothie Cafe. The spicy kick from the buffalo sauce balanced with the cooling ranch and fresh veggies just hits the spot when I’m craving something with a bit of heat.
However, I’ve learned to be mindful of the sodium content. One time, I had this wrap after a long workout when I was already dehydrated, and boy did I feel puffy the next day! Now I make sure to drink plenty of water when I indulge in this treat.
Who Should Avoid This Wrap?
While tasty, this wrap might not be suitable for:
- People on strict low-carb or keto diets
- Those with high blood pressure or on sodium-restricted diets
- People with certain heart conditions who need to limit saturated fat
- Anyone with specific food allergies to the ingredients
Better Alternatives at Tropical Smoothie Cafe
If the Buffalo Chicken Toasted Wrap doesn’t fit your dietary needs, consider these alternatives:
- For lower carbs: Try ordering a buffalo chicken bowl without the tortilla
- For lower calories: Consider a salad with grilled chicken and light dressing
- For lower sodium: The Supergreen Caesar Chicken might be a better option (though still check the sodium content)
Final Thoughts: Is It Worth It?
At 510 calories, the Buffalo Chicken Toasted Wrap from Tropical Smoothie Cafe offers a decent protein punch while keeping the calories relatively moderate for a restaurant meal. The biggest concern is the sodium content, which is quite high.
If you’re an active person without blood pressure concerns and you’re not on a strict low-carb diet, this could be an occasional treat that provides a good balance of macronutrients. It’s certainly one of the lower-calorie wrap options on their menu!
For those watching their weight or counting macros, this wrap can definitely fit into your meal plan with some planning around it. Maybe skip the side of chips and opt for water instead of a smoothie to keep the overall meal calories in check.
Remember, one meal doesn’t make or break your diet – it’s your overall pattern of eating that matters most. So if you’re craving that spicy buffalo goodness, go ahead and enjoy it mindfully!
Frequently Asked Questions
Q: Can I make this wrap fit into my keto diet?
A: It would be challenging due to the 41g net carbs. You’d need to skip the tortilla completely and just eat the fillings.
Q: Is this wrap gluten-free?
A: No, the standard flour tortilla contains gluten. You’d need to check if your local Tropical Smoothie Cafe offers a gluten-free alternative.
Q: How does this compare calorie-wise to making a similar wrap at home?
A: You could potentially make a similar wrap at home for fewer calories by using a low-carb tortilla and measuring out your sauces carefully.
Q: Is this wrap good for building muscle?
A: With 34g of protein, it provides a good amount of this muscle-building nutrient, though the high sodium content might cause water retention.
So there you have it – everything you need to know about the calories in Tropical Smoothie Cafe’s Buffalo Chicken Toasted Wrap! Whether you decide to indulge or pass, at least now you can make an informed choice.
Does it contain dairy?
Yes, mozzarella cheese and lite ranch dressing both contain dairy.
Choose Your Side (Required)
- Maple-Kissed Sweet Potatoes (+$2.39, 140 cal)
- Jalapeño Corn (+$2.39, 150 cal)
- Kale & Apple Slaw (120 cal)
- Baked Lays Original Chips (140 cal)
- MISS VICKIE’S® Salt and Vinegar (200 cal)
- Sun Chips Harvest Cheddar (210 cal)
- Apple (90 cal)
- Banana (110 cal)
- No Side
- Proteins: Turkey (+$2.00, 90 cal), Grilled Chicken (+$1.50, 70 cal), Plant-Based Protein (+$1.00, 120 cal), Bacon (+$0.75, 20 cal)
- Cheese Options: Mozzarella, Cheddar, Shredded Parmesan, Parmesan Crisps, Pepper Jack, Smoked Cheese Blend, Queso Blanco, Swiss (each +$0.49-$0.50, 50-110 cal)
- Veggies: Romaine Lettuce, Pickled Red Onions, Tomatoes, Spinach, Roasted Red Peppers, Shredded Carrots, Smashed Avocado (each +$0.25-$0.50, 0–50 cal)
- Dressing/Sauce: Thai Peanut (+$0.25, 180 cal), Caesar (+$0.25, 280 cal), Lite Ranch (+$0.25, 200 cal), Chipotle Mayo (+$0.25, 360 cal), Buffalo (+$0.25, 20 cal), Jerk Sauce (+$0.25, 90 cal), Pesto (+$0.50, 300 cal), Roasted Tomato Salsa (+$0.25, 50 cal)
- Other Extras: Rice (+$0.50, 70 cal), Black Beans (+$0.50, 40 cal), Pineapple Salsa (+$0.50, 40 cal), Hummus (+$1.00, 120 cal)
- Start by removing any ingredients you don’t want from the original wrap.
- Pick your side: Select one (or none) to pair with your wrap, noting added calories and cost.
- Add extras: Choose from extra protein, cheese, veggies, sauces/dressings, or other toppings for more flavor, texture, and nutrition.
- Mix and Match: Combine different extras to create a unique wrap that matches your taste, dietary needs, or calorie goal.