May 26, 2014 | 2 minute read

Are wheat tortillas a good choice as I try to eat whole grains more often? Are the ones with spinach and tomato more nutritious?

Most wheat tortillas are made with enriched wheat flour, which is a refined grain and not the same as whole wheat. If you are buying tortillas to use at home, look for “whole-wheat” flour tortillas, with whole-wheat flour first on the ingredient list (or get whole-grain corn tortillas). Most of the time, the colored tortillas labeled with vegetable names, such as “spinach” or “tomato” are made with refined wheat flour, so they are not whole-grain. The amount of vegetable used in making them is just for color, providing zero to four percent of daily value for vitamins A or C, which is nutritionally minimal. Despite how healthy it sounds to have a “vegetable” tortilla, you’ll make a much bigger contribution to your health by making sure that what you roll up inside the tortilla includes lots of vegetables.

Keep in mind that even among whole-wheat options, differences in tortilla diameter and thickness produce a wide range in calories. Compare brands when shopping: You’ll typically find choices with 150 to 200 calories per tortilla. That makes each tortilla equal in calories and carbohydrate to two or two-and-a-half slices of bread. For a healthy meal, have one whole-wheat wrap or tortilla filled with plenty of vegetables and some beans or chicken for protein. Then, if you’re still hungry, add an extra salad or raw vegetables on the side.

Give whole-wheat tortillas a try in this Turkey Fajitas with Baby Spinach and Red Peppers recipe.