Tim Hortons Wraps Ranked by Calories and Protein

Tim Hortons wraps can be a decent fast-food option if you want something more filling than a snack but lighter than some sandwiches, melts, pizzas, or bowls.

But the wraps are not all close nutritionally.

Some are fairly reasonable. The Classic Chicken Wrap has 380 calories and 24g of protein. The Chicken Bacon Ranch Wrap has 420 calories and 27g of protein. Those are two of the best wrap options if you care about protein without going too high in calories.

Others are much heavier. The Sausage & Bacon Farmer’s Wrap has 700 calories and 25g of protein. Some loaded crispy chicken wraps are also in the 660–690 calorie range.

So the question is not:

“Are Tim Hortons wraps healthy?”

The better question is:

“Which wrap gives you the best protein for the calories?”

This guide uses Tim Hortons Canada’s official March 2026 nutrition guide. Tim Hortons says the information applies to products served in Canadian restaurants, reflects standard product formulations, and can vary because of suppliers, substitutions, recipe changes, restaurant assembly, and seasonality. Tim Hortons also says nutrition and allergen information can be viewed in the Tim Hortons app and on TimHortons.ca.

This is not medical advice or a personalized diet plan. It is a practical ranking of Tim Hortons wraps by calories, protein, and protein-per-calorie value.

Quick answer: best Tim Hortons wraps

Best overall wrap for protein per calorie

Chicken Bacon Ranch Wrap

It has 420 calories and 27g protein, making it the best wrap by protein-per-calorie score. It gives about 6.4g protein per 100 calories.

Lowest-calorie wrap

Classic Chicken Wrap

It has 380 calories and 24g protein. This is the best choice if you want the lowest-calorie wrap that still gives a useful protein hit.

Best breakfast wrap

Bacon Breakfast Wrap

It has 400 calories and 18g protein. It is the lightest breakfast wrap in the March 2026 Canadian nutrition guide.

Best loaded lunch wrap

Habanero Chicken Loaded Wrap

It has 560 calories and 29g protein. It is lower in calories than the Cilantro Lime Chicken Loaded Wrap and has the same protein.

Highest-protein wrap

There is a tie between:

Habanero Chicken Loaded Wrap: 560 calories, 29g protein
Cilantro Lime Chicken Loaded Wrap: 590 calories, 29g protein

The Habanero version wins if calories matter because it gives the same protein for 30 fewer calories.

Best crispy chicken wrap

Crispy Chicken Bacon Ranch Wrap

It has 530 calories and 24g protein. It is higher-calorie than the Classic Crispy Chicken Wrap, but it also gives more protein.

Best vegetarian wrap

Habanero Veggie Loaded Wrap

It has 540 calories and 13g protein. The Cilantro Lime Veggie Loaded Wrap has the same protein but 570 calories, so the Habanero Veggie version is the better calorie choice.

How this ranking works

This guide ranks Tim Hortons wraps three ways:

Calories: lowest to highest.

Protein: highest protein total.

Protein per calorie: grams of protein per 100 calories.

The formula is:

Protein score = grams of protein per 100 calories

For example:

Chicken Bacon Ranch Wrap

• 420 calories

• 27g protein

• 27 ÷ 420 × 100 = 6.4g protein per 100 calories

That score is useful because the highest-protein wrap is not always the best choice. A 700-calorie wrap with 25g protein has more total calories than a 420-calorie wrap with 27g protein, even though both sound “high protein.”

Tim Hortons wraps ranked by calories

Here are the wraps ranked from lowest calorie to highest calorie.

1. Classic Chicken Wrap

Calories: 380
Protein: 24g
Protein score: 6.3g per 100 calories

This is the best low-calorie Tim Hortons wrap. It gives a strong 24g protein while staying under 400 calories.

Best for:

• Lowest-calorie wrap

• Leaner lunch

• Better protein per calorie

• People who want chicken without crispy breading

2. Bacon Breakfast Wrap

Calories: 400
Protein: 18g
Protein score: 4.5g per 100 calories

This is the lowest-calorie breakfast wrap. It is not as protein-efficient as the chicken lunch wraps, but it is the best breakfast-wrap choice if calories matter.

Best for:

• Breakfast

• Lower-calorie morning order

• People who want a wrap instead of a bagel or Farmer’s Wrap

3. Chicken Bacon Ranch Wrap

Calories: 420
Protein: 27g
Protein score: 6.4g per 100 calories

This is the best overall wrap for protein per calorie. It has more protein than the Classic Chicken Wrap while adding only 40 calories.

Best for:

• Best overall protein value

• Lunch

• Higher-protein wrap

• Under-500-calorie meal

4. Scrambled Egg & Cheese Loaded Wrap

Calories: 470
Protein: 16g
Protein score: 3.4g per 100 calories

This is a lower-calorie loaded breakfast wrap, but it is not a great protein value compared with the lunch chicken wraps.

Best for:

• Breakfast

• Egg-and-cheese option

• People avoiding bacon or sausage

Not ideal if:

• Protein per calorie is the main goal

5. Classic Crispy Chicken Wrap

Calories: 490
Protein: 20g
Protein score: 4.1g per 100 calories

This is the lighter crispy chicken option. It is not as protein-efficient as the grilled-style Classic Chicken Wrap, but it is still under 500 calories.

Best for:

• Crispy chicken craving

• Lunch under 500 calories

• A lighter fried-chicken-style wrap

6. Bacon Farmer’s Wrap

Calories: 520
Protein: 19g
Protein score: 3.7g per 100 calories

The Bacon Farmer’s Wrap is a popular breakfast-style order, but it is not especially protein-efficient compared with the best chicken wraps.

Best for:

• Farmer’s Wrap fans

• Breakfast when you want something filling

Not ideal if:

• You want the best protein for calories

7. Sausage Breakfast Wrap

Calories: 530
Protein: 20g
Protein score: 3.8g per 100 calories

This has more protein than the Bacon Breakfast Wrap, but it also adds 130 calories. If calories matter, the Bacon Breakfast Wrap is the lighter choice.

Best for:

• Sausage breakfast

• More filling breakfast wrap

8. Bacon Scrambled Egg Loaded Wrap

Calories: 530
Protein: 20g
Protein score: 3.8g per 100 calories

This has the same calories and protein as the Sausage Breakfast Wrap, but in loaded breakfast wrap form.

Best for:

• Loaded breakfast wrap

• Bacon breakfast option

• Moderate protein

9. Crispy Chicken Bacon Ranch Wrap

Calories: 530
Protein: 24g
Protein score: 4.5g per 100 calories

This is the better crispy chicken wrap if protein matters. It has the same calories as the Bacon Scrambled Egg Loaded Wrap and Sausage Breakfast Wrap, but more protein.

Best for:

• Crispy chicken with more protein

• Lunch

• People who want 24g protein and can fit 530 calories

10. Habanero Veggie Loaded Wrap

Calories: 540
Protein: 13g
Protein score: 2.4g per 100 calories

This is the better vegetarian loaded wrap by calories. It is lower-calorie than the Cilantro Lime Veggie Loaded Wrap, with the same 13g protein.

Best for:

• Vegetarian loaded wrap

• Spicy option

• Lower-calorie veggie wrap choice

Not ideal if:

• Protein is the main goal

11. Habanero Chicken Loaded Wrap

Calories: 560
Protein: 29g
Protein score: 5.2g per 100 calories

This is the best loaded wrap if you want protein. It ties for highest protein among the wraps and is lower-calorie than the Cilantro Lime Chicken Loaded Wrap.

Best for:

• Highest protein

• Best loaded wrap

• Spicy chicken option

• Better loaded-wrap protein value

12. Cilantro Lime Veggie Loaded Wrap

Calories: 570
Protein: 13g
Protein score: 2.3g per 100 calories

This has the same protein as the Habanero Veggie Loaded Wrap but 30 more calories.

Best for:

• Vegetarian cilantro-lime flavor

• People who prefer this sauce profile

Not ideal if:

• Calories or protein efficiency matter most

13. Sausage & Bacon Breakfast Wrap

Calories: 580
Protein: 23g
Protein score: 4.0g per 100 calories

This gives more protein than the Bacon Breakfast Wrap, but it also adds 180 calories.

Best for:

• Bigger breakfast

• Bacon plus sausage

• More filling morning wrap

Not ideal if:

• You want a lighter breakfast

14. Cilantro Lime Chicken Loaded Wrap

Calories: 590
Protein: 29g
Protein score: 4.9g per 100 calories

This ties with the Habanero Chicken Loaded Wrap for highest protein, but it has 30 more calories.

Best for:

• Highest-protein wrap

• Cilantro-lime flavor

• Loaded chicken wrap

Better if calories matter:

Habanero Chicken Loaded Wrap

15. Sausage Farmer’s Wrap

Calories: 640
Protein: 21g
Protein score: 3.3g per 100 calories

The Sausage Farmer’s Wrap is a filling breakfast option, but it is one of the weaker choices for protein per calorie.

Best for:

• Sausage breakfast craving

• Larger breakfast

Not ideal if:

• You want a lighter or more protein-efficient wrap

16. Sausage Scrambled Egg Loaded Wrap

Calories: 650
Protein: 22g
Protein score: 3.4g per 100 calories

This is one of the highest-calorie breakfast wraps, and it does not give enough protein to beat the better lunch wraps.

Best for:

• Bigger breakfast

• Loaded sausage wrap

Not ideal if:

• Calories matter

• Protein efficiency matters

17. Habanero Crispy Chicken Loaded Wrap

Calories: 660
Protein: 25g
Protein score: 3.8g per 100 calories

This is a bigger crispy chicken loaded wrap. It gives 25g protein, but the calories are much higher than the Classic Chicken Wrap or Chicken Bacon Ranch Wrap.

Best for:

• Crispy loaded wrap

• Spicy chicken craving

Better protein-per-calorie option:

Habanero Chicken Loaded Wrap

18. Cilantro Lime Crispy Chicken Loaded Wrap

Calories: 690
Protein: 25g
Protein score: 3.6g per 100 calories

This has the same protein as the Habanero Crispy Chicken Loaded Wrap but 30 more calories.

Best for:

• Cilantro-lime crispy chicken flavor

• Larger lunch

Not ideal if:

• You want a lower-calorie wrap

19. Sausage & Bacon Farmer’s Wrap

Calories: 700
Protein: 25g
Protein score: 3.6g per 100 calories

This is the highest-calorie wrap in the current Canadian nutrition guide. It has 25g protein, but it is not the best protein-per-calorie choice.

Best for:

• Very filling breakfast

• People who specifically want the full Farmer’s Wrap experience

Not ideal if:

• You want a lighter breakfast

• You want best protein value

The breakfast and lunch wrap numbers above come from Tim Hortons Canada’s March 2026 nutrition guide. The breakfast-wrap section lists the Bacon Breakfast Wrap at 400 calories and 18g protein, the Sausage Breakfast Wrap at 530 calories and 20g protein, and the Sausage & Bacon Farmer’s Wrap at 700 calories and 25g protein; the lunch-wrap section lists the Classic Chicken Wrap at 380 calories and 24g protein and the Chicken Bacon Ranch Wrap at 420 calories and 27g protein.

Best Tim Hortons wraps by protein per calorie

If you care about protein efficiency, these are the best wraps.

1. Chicken Bacon Ranch Wrap

420 calories, 27g protein

This is the best wrap by protein per calorie. It gives slightly more protein than the Classic Chicken Wrap for only 40 more calories.

2. Classic Chicken Wrap

380 calories, 24g protein

This is the best lower-calorie wrap and nearly ties the Chicken Bacon Ranch Wrap on protein efficiency.

3. Habanero Chicken Loaded Wrap

560 calories, 29g protein

This is the best loaded wrap for protein efficiency.

4. Cilantro Lime Chicken Loaded Wrap

590 calories, 29g protein

This is also strong, but the Habanero Chicken Loaded Wrap gives the same protein for fewer calories.

5. Crispy Chicken Bacon Ranch Wrap

530 calories, 24g protein

This is the best crispy chicken wrap if protein matters.

6. Bacon Breakfast Wrap

400 calories, 18g protein

This is the best breakfast wrap for protein per calorie.

The best protein-per-calorie pattern is clear: chicken lunch wraps beat breakfast wraps and veggie loaded wraps. The Classic Chicken Wrap and Chicken Bacon Ranch Wrap are much more efficient than the Farmer’s Wraps, and the chicken loaded wraps are much more efficient than the veggie loaded wraps.

Highest-protein Tim Hortons wraps

If you only care about total protein, the ranking changes.

1. Habanero Chicken Loaded Wrap

560 calories, 29g protein

Best highest-protein wrap if calories still matter.

2. Cilantro Lime Chicken Loaded Wrap

590 calories, 29g protein

Same protein as the Habanero Chicken Loaded Wrap, but slightly more calories.

3. Chicken Bacon Ranch Wrap

420 calories, 27g protein

This is the best overall high-protein wrap because it gives 27g protein for only 420 calories.

4. Habanero Crispy Chicken Loaded Wrap

660 calories, 25g protein

High protein, but much higher-calorie than the non-crispy Habanero Chicken Loaded Wrap.

5. Cilantro Lime Crispy Chicken Loaded Wrap

690 calories, 25g protein

Same protein as the Habanero Crispy Chicken Loaded Wrap, but more calories.

6. Sausage & Bacon Farmer’s Wrap

700 calories, 25g protein

Tied at 25g protein, but the highest-calorie wrap overall.

The highest-protein wraps are not automatically the best choices. The Chicken Bacon Ranch Wrap has only 2g less protein than the highest-protein wraps, but it has 140 fewer calories than the Habanero Chicken Loaded Wrap and 170 fewer calories than the Cilantro Lime Chicken Loaded Wrap.

Best Tim Hortons wraps under 500 calories

These are the wraps to start with if you want a lower-calorie meal.

Classic Chicken Wrap

380 calories, 24g protein

Best under-500 option overall.

Bacon Breakfast Wrap

400 calories, 18g protein

Best breakfast wrap under 500 calories.

Chicken Bacon Ranch Wrap

420 calories, 27g protein

Best high-protein wrap under 500 calories.

Scrambled Egg & Cheese Loaded Wrap

470 calories, 16g protein

Lowest-calorie loaded breakfast wrap.

Classic Crispy Chicken Wrap

490 calories, 20g protein

Best crispy chicken option under 500 calories.

Best overall under 500:

Chicken Bacon Ranch Wrap if you want more protein.

Classic Chicken Wrap if you want fewer calories.

Best breakfast under 500:

Bacon Breakfast Wrap.

Best Tim Hortons breakfast wraps

Best breakfast wrap for calories

Bacon Breakfast Wrap

It has 400 calories and 18g protein. This is the best breakfast wrap if you want something lighter.

Best breakfast wrap for protein

Sausage & Bacon Farmer’s Wrap

It has 700 calories and 25g protein, but it is also the highest-calorie wrap.

Best breakfast wrap for balance

Bacon Breakfast Wrap

Even though it does not have the most protein, it gives the best balance of calories and protein among the breakfast wraps.

Best loaded breakfast wrap

Bacon Scrambled Egg Loaded Wrap

It has 530 calories and 20g protein. The Sausage Scrambled Egg Loaded Wrap has more protein at 22g, but it also jumps to 650 calories.

Breakfast wraps to be careful with

The Sausage Farmer’s Wrap has 640 calories and 21g protein, while the Sausage & Bacon Farmer’s Wrap has 700 calories and 25g protein. These can fit a day, but they are not the best choices if you want protein without a big calorie load.

Best Tim Hortons lunch wraps

Best lunch wrap overall

Chicken Bacon Ranch Wrap

It has 420 calories and 27g protein. This is the best wrap in the entire ranking for protein per calorie.

Best lowest-calorie lunch wrap

Classic Chicken Wrap

It has 380 calories and 24g protein. This is the cleanest choice if calories matter most.

Best crispy lunch wrap

Crispy Chicken Bacon Ranch Wrap

It has 530 calories and 24g protein. It gives more protein than the Classic Crispy Chicken Wrap, which has 490 calories and 20g protein.

Best loaded lunch wrap

Habanero Chicken Loaded Wrap

It has 560 calories and 29g protein. It beats the Cilantro Lime Chicken Loaded Wrap because it has the same protein for fewer calories.

Best vegetarian lunch wrap

Habanero Veggie Loaded Wrap

It has 540 calories and 13g protein. The Cilantro Lime Veggie Loaded Wrap has 570 calories and 13g protein, so Habanero is the better calorie choice.

Tim Hortons wraps vs. loaded bowls

This article is about wraps, but there is one useful comparison.

If you are ordering Tim Hortons for protein and you are not committed to a wrap, the loaded bowls may be better than the loaded wraps.

For example:

Habanero Chicken Loaded Wrap

• 560 calories

• 29g protein

Habanero Chicken Loaded Bowl

• 530 calories

• 34g protein

Cilantro Lime Chicken Loaded Wrap

• 590 calories

• 29g protein

Cilantro Lime Chicken Loaded Bowl

• 550 calories

• 34g protein

So if your goal is protein, the chicken loaded bowls beat the chicken loaded wraps in both calories and protein.

Sodium note

Many Tim Hortons wraps are high in sodium.

For example:

• Classic Chicken Wrap: 660mg sodium

• Chicken Bacon Ranch Wrap: 900mg sodium

• Habanero Chicken Loaded Wrap: 1,240mg sodium

• Habanero Crispy Chicken Loaded Wrap: 1,360mg sodium

• Sausage & Bacon Farmer’s Wrap: 1,160mg sodium

Health Canada’s nutrition labelling table uses 2,300mg sodium as the Daily Value for adults and children aged four or older. That means several Tim Hortons wraps can provide a large share of a day’s sodium in one item.

This does not mean you can never order them.

It means “high protein” and “reasonable calories” are not the whole nutrition picture.

Best Tim Hortons wrap by goal

If you want the lowest-calorie wrap

Choose:

Classic Chicken Wrap

It has 380 calories and 24g protein.

If you want the best protein per calorie

Choose:

Chicken Bacon Ranch Wrap

It has 420 calories and 27g protein.

If you want breakfast

Choose:

Bacon Breakfast Wrap

It has 400 calories and 18g protein.

If you want the most protein

Choose:

Habanero Chicken Loaded Wrap

It has 560 calories and 29g protein.

If you want the best crispy wrap

Choose:

Crispy Chicken Bacon Ranch Wrap

It has 530 calories and 24g protein.

If you want the best vegetarian wrap

Choose:

Habanero Veggie Loaded Wrap

It has 540 calories and 13g protein.

If you want a loaded wrap

Choose:

Habanero Chicken Loaded Wrap

It has 560 calories and 29g protein.

If you want a wrap under 500 calories

Choose:

Classic Chicken Wrap, Chicken Bacon Ranch Wrap, Bacon Breakfast Wrap, Scrambled Egg & Cheese Loaded Wrap, or Classic Crispy Chicken Wrap.

Common mistakes when ordering Tim Hortons wraps

Mistake 1: Assuming Farmer’s Wraps are the best protein choice

Farmer’s Wraps are filling, but they are not the best protein-per-calorie choice.

The Bacon Farmer’s Wrap has 520 calories and 19g protein. The Sausage Farmer’s Wrap has 640 calories and 21g protein. The Sausage & Bacon Farmer’s Wrap has 700 calories and 25g protein. The Chicken Bacon Ranch Wrap gives more protein than the Bacon Farmer’s Wrap for 100 fewer calories.

Mistake 2: Thinking vegetarian wraps are automatically lighter

The Habanero Veggie Loaded Wrap has 540 calories and 13g protein. The Classic Chicken Wrap has 380 calories and 24g protein. Vegetarian can be the right choice for personal or dietary reasons, but it is not automatically higher-protein or lower-calorie.

Mistake 3: Choosing crispy chicken when grilled-style chicken would work

The Classic Chicken Wrap has 380 calories and 24g protein. The Classic Crispy Chicken Wrap has 490 calories and 20g protein. If protein per calorie matters, the non-crispy Classic Chicken Wrap is much better.

Mistake 4: Only looking at protein grams

The Sausage & Bacon Farmer’s Wrap has 25g protein, which sounds good. But it also has 700 calories. The Chicken Bacon Ranch Wrap has 27g protein for only 420 calories.

Mistake 5: Forgetting sodium

Several wraps are over 1,000mg sodium. If you eat fast food often or need to watch sodium, this matters. Health Canada’s Daily Value for sodium is 2,300mg.

What this does not mean

This article does not mean:

• Tim Hortons wraps are automatically healthy.

• Calories are the only thing that matters.

• Protein is the only thing that matters.

• Everyone should order chicken.

• Vegetarian wraps are bad.

• Farmer’s Wraps are bad.

• Crispy chicken wraps are bad.

• Breakfast wraps are bad.

• Sodium does not matter.

• These numbers will be exact at every location.

• Canadian and U.S. Tim Hortons menus are identical.

It means this:

If you want the best calorie-and-protein value at Tim Hortons Canada, the Chicken Bacon Ranch Wrap and Classic Chicken Wrap are the strongest choices. If you want breakfast, the Bacon Breakfast Wrap is the best lighter option. If you want a loaded wrap, the Habanero Chicken Loaded Wrap is the best protein pick.

FAQ

What Tim Hortons wrap has the lowest calories?

The Classic Chicken Wrap has the lowest calories among the wraps in the March 2026 Canadian nutrition guide, with 380 calories and 24g protein.

What Tim Hortons wrap has the most protein?

The Habanero Chicken Loaded Wrap and Cilantro Lime Chicken Loaded Wrap both have 29g protein. The Habanero version is lower in calories at 560 calories, compared with 590 for the Cilantro Lime version.

What is the best Tim Hortons wrap for protein per calorie?

The Chicken Bacon Ranch Wrap is the best protein-per-calorie wrap, with 420 calories and 27g protein.

What is the best Tim Hortons breakfast wrap?

The Bacon Breakfast Wrap is the best breakfast wrap if calories matter. It has 400 calories and 18g protein.

Are Tim Hortons Farmer’s Wraps high protein?

They have some protein, but they are not the best protein-per-calorie choices. The Bacon Farmer’s Wrap has 19g protein, the Sausage Farmer’s Wrap has 21g protein, and the Sausage & Bacon Farmer’s Wrap has 25g protein, but they range from 520 to 700 calories.

Are Tim Hortons chicken wraps better than breakfast wraps?

For protein per calorie, yes. The Classic Chicken Wrap and Chicken Bacon Ranch Wrap are more efficient than the breakfast wraps.

What is the best crispy chicken wrap at Tim Hortons?

The Crispy Chicken Bacon Ranch Wrap is the best crispy chicken wrap if protein matters. It has 530 calories and 24g protein. The Classic Crispy Chicken Wrap has fewer calories at 490, but only 20g protein.

What is the best vegetarian wrap at Tim Hortons?

The Habanero Veggie Loaded Wrap is the better vegetarian wrap by calories. It has 540 calories and 13g protein, while the Cilantro Lime Veggie Loaded Wrap has 570 calories and 13g protein.

Are the Tim Hortons loaded bowls better than loaded wraps?

For the chicken versions, yes. The Habanero Chicken Loaded Bowl has 530 calories and 34g protein, while the Habanero Chicken Loaded Wrap has 560 calories and 29g protein. The Cilantro Lime Chicken Loaded Bowl also beats the wrap version for protein and calories.

Are the nutrition numbers exact?

No. Tim Hortons says nutrition values are based on standard formulations and can vary because of suppliers, substitutions, recipe changes, assembly at the restaurant level, and seasonality.

Final takeaway

The best Tim Hortons wraps are not the biggest ones.

The strongest picks are:

• Classic Chicken Wrap: 380 calories, 24g protein

• Chicken Bacon Ranch Wrap: 420 calories, 27g protein

• Bacon Breakfast Wrap: 400 calories, 18g protein

• Crispy Chicken Bacon Ranch Wrap: 530 calories, 24g protein

• Habanero Chicken Loaded Wrap: 560 calories, 29g protein

• Cilantro Lime Chicken Loaded Wrap: 590 calories, 29g protein

The simplest ordering rule:

Choose the Classic Chicken Wrap if calories matter most. Choose the Chicken Bacon Ranch Wrap if protein per calorie matters most. Choose the Bacon Breakfast Wrap for breakfast. Choose the Habanero Chicken Loaded Wrap if you want the highest-protein loaded wrap.

For most people, the best everyday Tim Hortons wrap is:

Chicken Bacon Ranch Wrap

If you want the lowest-calorie option:

Classic Chicken Wrap

If you want breakfast:

Bacon Breakfast Wrap

That is the easiest way to order a Tim Hortons wrap without guessing.