One Amy’s breakfast burrito delivers roughly 270–360 calories with 10–15g protein, depending on the recipe and size.
Calories (low)
Calories (mid)
Calories (high)
Classic Wrap
- Tofu, potatoes, veggies
- About 10–11g protein
- Leaner sauce
Lower Cal
Ranchero Wrap
- Cheddar and sauce
- About 15g protein
- Richer flavor
Extra Protein
Gluten-Free Wrap
- Rice-based tortilla
- Check soy/dairy lines
- Similar calories
GF Option
Amy’s Breakfast Burrito Calories And Macros
The frozen morning wrap comes in a few versions. The classic soy-based option lands near 270 calories with 11g protein, 38g carbs, about 8g fat, and roughly 540mg sodium per wrap. A larger ranchero version trends higher at about 360 calories with 15g protein, 40g carbs, 16g fat, and near 580mg sodium. Both are vegetarian and rely on tofu, potatoes, and vegetables for the base, while cheese and sauce shift the numbers. Numbers vary by label size.
Those ranges come from widely used nutrition databases that pull from brand labels and the USDA branded feed. They’re handy when the brand page isn’t accessible. You can check a public entry for the 270-calorie classic and a full branded panel for the 290-calorie classic size along with ingredients and micronutrients. Data for the ranchero item shows the 360-calorie panel with 15g protein.
| Variant | Calories | Protein |
|---|---|---|
| Classic (156–170g) | 270–290 | 10–11g |
| Ranchero (170g) | 360 | 15g |
| Other Breakfast Wraps | Varies by label | Similar range |
What The Numbers Mean For Your Morning
Protein sits near a small meal’s target for many people. Ten to fifteen grams helps with fullness and pairs well with fruit or yogurt if you want more staying power. Carbs come mainly from the tortilla and potatoes, which makes the wrap a quick source of energy. Fat stays moderate unless you add cheese on the side or cook with extra oil.
Sodium deserves a look. Read between 540mg and nearly 690mg depending on the label and size. That’s a sizable slice of a typical daily cap, so a lower-sodium lunch or extra vegetables later can balance the day. If you track fiber, expect three to five grams from the tortilla, beans, and veggies, which supports steady energy.
Ingredients also tell a story. The classic recipe leans on tofu, potatoes, tomato purée, and spices. The ranchero recipe adds cheddar, sour cream, and a richer sauce. That combo boosts protein but nudges up calories and saturated fat. People who avoid dairy should grab a cheese-free label.
Label Variations And Serving Size Quirks
Packaging shifts happen over the years. Small swings in wrap weight (156g vs. 170g) change the totals on the panel even when the recipe feels the same. Some retailers post older panels while nutrition tools track newer UPCs. When two sources disagree by ~20 calories, check the serving weight and the “prepared” note on the box.
It helps to look for three signals on the label: weight in grams, protein per wrap, and sodium. If weight goes up and protein rises from 10g to 11–15g, you’re likely looking at a heartier filling or a cheese-topped version. That aligns with the data spread across the classic and ranchero items.
How To Round Out A Balanced Plate
Add foods that raise protein or add fiber without pushing sodium. Greek yogurt, a small omelet, or cottage cheese can take the total protein into the 25–30g range many lifters prefer at breakfast. Fresh fruit, a handful of baby carrots, or a side salad adds potassium to counterbalance sodium. If you need extra calories, pair with avocado slices or a spoon of nut butter on toast.
If you prefer a lighter morning, split the wrap and pair it with berries. Another path is to air-fry the wrap to a crisper shell and add a salsa with no added salt. Those tweaks shift texture and keep the nutrition steady.
Reading Ingredient Lists Like A Pro
Scan the first five ingredients. That cluster sets the core. In the classic wrap you’ll often see tofu, potatoes, tomato purée, and onions near the top. In the ranchero wrap you’ll spot cheddar and sour cream, which explains the higher calorie line and the bump in saturated fat. Lower on the list you may see jalapeño, garlic, and herbs for flavor.
Watch for allergens. Wheat and soy show up across the line. Dairy appears in ranchero and some wraps that use cheese or sour cream. If you need a gluten-free tortilla, look for rice-based wraps and a clear statement on cross-contact. People who avoid dairy can seek versions that skip cheese or use a plant-based alternative.
Ingredient decks also help with meal ideas. A salsa built from tomatoes, onion, lime, and cilantro matches the flavor profile without adding much sodium. A side of fruit brings sweetness that balances the savory filling.
Heating Methods And Texture Tips
Microwaves are fast but can leave a soft center. Use the short end of the heating range, flip once, then let it rest for a minute so steam sets the tortilla. For a firmer shell, finish in a skillet over medium heat for two minutes per side or give it a quick pass in an air fryer. A rest step keeps the seam from splitting and helps the center stay hot.
Frozen wraps that sit near frost build-up may dry at the ends. If that happens, wrap the burrito in a damp paper towel for the microwave step to protect the edges.
Allergens, Special Diets, And Ingredient Notes
Most versions include wheat and soy. Some include dairy through cheddar or sour cream. The classic version on many panels reads soy-only with no cholesterol. The ranchero panel includes dairy and a small cholesterol number from cheese. People sensitive to spice should scan for jalapeño or green chiles listed low on the ingredient deck.
The brand’s breakfast line also includes gluten-free wraps and tofu scramble items. If you need a gluten-free tortilla, look for rice-based wraps and check cross-contact statements. For vegetarian eaters who avoid dairy, pick a label that lists vegan cheese or none at all.
Portion Planning For Different Goals
Weight loss plans often aim for a 300–400 calorie breakfast with at least 20g protein. One classic wrap plus a cup of plain Greek yogurt fits that target without pushing sodium much higher. If you train early, the ranchero option paired with fruit gives more energy up front along with extra protein for recovery.
People with lower sodium targets can keep the wrap and adjust the rest of the day. Choose low-sodium snacks, go easy on deli meats, and shift the dinner sauce toward herbs, acid, and olive oil.
Trusted Nutrition Panels And Where To Verify
When you need a label fast, public databases that mirror brand submissions help. A long-running entry shows the 270-calorie classic wrap with 11g of protein and 540mg sodium per wrap (fatsecret listing). A separate branded panel logs a 290-calorie classic size at 156g with 10g protein and about 690mg sodium, along with a full ingredient list (MyFoodData classic panel). The ranchero entry lists 360 calories with 15g protein at 170g (MyFoodData ranchero facts). Bookmark a reliable panel so you can double-check macros during meal planning.
| Add-On Or Swap | Per Serving Impact | Why It Helps |
|---|---|---|
| Plain Greek Yogurt (¾ cup) | +15–18g protein | Boosts satiety without lots of sodium |
| Fresh Salsa, No Added Salt | +volume, ~0g fat | Adds flavor and moisture |
| Avocado Slices (50g) | +80–100 kcal | Adds creamy fat and potassium |
| Side Salad With Lemon | Low kcal | Counters sodium with potassium-rich greens |
| Split The Wrap | Half calories | Pairs with fruit for a lighter start |
Storage, Food Safety, And Reheating
Keep frozen until ready to heat. If you thaw in the fridge, cook within a day and don’t refreeze after heating. Reheat leftovers to a steamy center. A thermometer helps when you’re batch-cooking several wraps; aim for a hot center before the shell overbrowns.
For batch prep, microwave just to heat through, then finish several wraps on a dry skillet to keep shells from getting soggy. Let them rest on a rack for two minutes so steam escapes and the tortillas stay crisp without cracking.
Who Will Like Which Version?
If you want fewer calories, the classic soy-forward wrap stays leaner and still gives double-digit protein. If you prize flavor density and extra protein, the ranchero wrap fits. Gluten-free shoppers can reach for the rice-based tortilla options in the same aisle. Spice fans should add a spoon of salsa verde; dairy-free folks can skip extra cheese and still enjoy a hearty hand-held breakfast.
Method Notes And Sources
This guide compares common label panels and published branded entries. Calorie and protein ranges reflect wrap weight and cheese. You can review an open calorie listing that shows 270 calories, 11g protein, and 540mg sodium per wrap, and a branded classic panel with a 156g size listing 290 calories, 10g protein, and about 690mg sodium. A separate branded entry lists the ranchero wrap at 360 calories with 15g protein. Dates shift.