The amount of calories in any ham and cheese wrap depends on the amount and type of ingredients used to make the wrap. Using less of high-fat ingredients like ham and cheese and more vegetables, such as lettuce and tomatoes, will help you create a filling wrap that isn't as high in calories.
A Sample Wrap
Wraps are often made with large tortillas, such as the 10-inch tortillas often used to make burritos. A regular flour tortilla of this size has about 217 calories. Each ounce of regular ham you put in the wrap adds another 46 calories. Choose 96-percent fat free ham and each ounce has 30 calories. A slice of cheddar cheese adds 113 calories, and Swiss cheese has 106 calories per slice. If you decide to use mayonnaise, a tablespoon will increase the calories in your wrap by 95, while mustard only adds 3 calories per teaspoon. A cup of Romaine lettuce only has just 8 calories, and a small, sliced tomato adds 16 calories. A wrap with an ounce of regular ham, a slice of Swiss cheese, lettuce, tomato, mayonnaise and mustard will have about 491 calories.
Based in Massachusetts, Jessica Bruso has been writing since 2008. She holds a master of science degree in food policy and applied nutrition and a bachelor of arts degree in international relations, both from Tufts University.