Are McDonald's Snack Wraps Actually Healthy?

When you think about "healthy" foods, fast food may not necessarily be at the top of your list. However, in recent years, we've witnessed more and more chain restaurants unveil healthier menu options that cut back on calories and dial up the protein. McDonald's Snack Wraps are evidence of the health-conscious fast food trend (available in both Spicy and standard Ranch flavors), but are they actually healthy? We spoke to Samar Kullab, a Chicago-based registered dietitian nutritionist, who says that the answer "depends on what you're comparing them to and what you're prioritizing."

If you're looking at the Snack Wraps in terms of cutting back on calorie intake, Kullab has some good news for you. "The snack wraps are 390 to 400 calories, so they're on the lighter end of the menu," she explains. Even better, both versions of the Snack Wrap boast 17 grams of protein and utilize McCrispy Strips, which are much higher in protein than the standard order of chicken McNuggets. However, there's one aspect worth keeping an eye on.

"If you're looking at the sodium," Kullab adds, "the Snack Wraps have about 1,000 mg of sodium, still delivering about 43% of a full day's recommended sodium intake in just one Snack Wrap." According to the American Heart Association, most adults shouldn't consume more than 2,300 mg of sodium per day (with 1,500 mg daily being most optimal). This means that although the Snack Wraps are great in some "healthy" aspects, they also have their qualms. Still, the sodium in Snack Wraps is nowhere near as high as Olive Garden's highest-sodium entrée.

While high in protein, Snack Wraps still don't rank as McDonald's highest-gram protein option. If you skipped the wrap-style and simply went with the three-piece McCrispy Strips entrée, the relatively new menu item perfect for fried chicken enthusiasts, you'd get 31 grams of protein, 400 calories, and only 1320 mg of sodium. The McCrispy Sticks only come with the chicken, though, whereas Snack Wraps include a McCrispy Stick topped with shredded cheese and shredded lettuce in a soft tortilla, plus your choice of sauce. "One thing [the Snack Wrap] does have is a decent protein-to-calorie ratio," Kullab notes, continuing that "If someone wants to modify it so that it's lighter, you can [order] the sauce on the side instead of mixed in, dipping it lightly."

Once, McDonald's offered several different kinds of Snack Wraps, but those were pulled from stores in 2020. When the fast food giant made a bold commitment with the return of its beloved Snack Wraps, only two returned. Although customers were thrilled, some fans are unpleased with the size of McDonald's revived Snack Wraps. "I feel like there should be a little bit more of everything for $3," said one Reddit user, while another joked that "[the] chicken is comically small." Others still wanted more after consuming a single wrap, which could defeat the benefit of fewer calories if a customer tackled more than one at a time. Still, McDonald's Snack Wraps can be enjoyed as part of a healthy diet, even with the higher sodium count.