Boone’s analysis puts Pret A Manger Chicken Pesto & Rocket Wrap at 26% of an adult’s daily calories, 67% of the daily salt limit for a child aged 4 to 6 and 0.8 teaspoons of free sugar.
How many calories are in Pret A Manger Chicken Pesto & Rocket Wrap? It contains 516 kcal, 30g of fat (3.4g saturated), 3.4g of sugar and 2g of salt.
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Nutrition information
Nutrition information: Pret A Manger Chicken Pesto & Rocket Wrap
| Energy | 516 kcal |
| Fat | 30g |
| of which saturates | 3.4g |
| Carbohydrate | 38g |
| of which sugars | 3.4g |
| Fibre | 3.2g |
| Protein | 22g |
| Salt | 2g |
Nutrition figures are Pret UK published data per serving as sold, taken from Pret UK's published product pages (pret.co.uk, October 2026). Boone converts the figures to the portion and age comparisons on this page.
Pret A Manger Chicken Pesto & Rocket Wrap contains 516 kcal, which is 26% of the 2,000 kcal adult daily reference intake. It provides 30g of total fat, of which 3.4g is saturated, 3.4g of sugar, 2g of salt, 22g of protein and 3.2g of fibre.
The saturated fat content of 3.4g represents 17% of the adult daily guideline of 20g.
Pret publishes figures both per serving and per 100g, which puts the portion at about 213g and 242 kcal per 100g.
Pret describes it as: British chicken mixed with basil & pine nut pesto, pine nuts, peppery rocket and tomatoes. Finished with mayo and lemon juice. All of this wrapped in our kibbled rye wrap.
Sugar in Pret A Manger Chicken Pesto & Rocket Wrap
Pret A Manger Chicken Pesto & Rocket Wrap contains 3.4g of free sugar per serving (0.8 teaspoons). Low sugar
The NHS free sugar limit is 30g per day for adults, 24g for children aged 7 to 10, and 19g for children aged 4 to 6. Free sugar excludes the sugars naturally present in milk and whole fruit.
Free sugar by portion: Pret A Manger Chicken Pesto & Rocket Wrap
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
30g | Age 7 to 10
24g | Age 4 to 6
19g |
|---|
| Per portion | 3.4g
11% | 3.4g
11% | 3.4g
11% | 3.4g
14% | 3.4g
18% |
| Teaspoons | 0.8 tsp |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Salt in Pret A Manger Chicken Pesto & Rocket Wrap
Pret A Manger Chicken Pesto & Rocket Wrap contains 2g of salt per serving. High salt
Children have lower salt limits: 3g per day for ages 4 to 6, 5g for ages 7 to 10.
Salt by portion: Pret A Manger Chicken Pesto & Rocket Wrap
| Portion | Adult (female)
6g | Adult (male)
6g | Age 11 to 17
6g | Age 7 to 10
5g | Age 4 to 6
3g |
|---|
| Per portion | 2g
33% | 2g
33% | 2g
33% | 2g
40% | 2g
67% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Calories in Pret A Manger Chicken Pesto & Rocket Wrap
Pret A Manger Chicken Pesto & Rocket Wrap contains 516 kcal per serving. High calorie share
Daily calorie needs vary by age and sex.
Calories by portion: Pret A Manger Chicken Pesto & Rocket Wrap
| Portion | Adult (female)
2000 kcal | Adult (male)
2500 kcal | Age 11 to 17
1936 kcal | Age 7 to 10
1553 kcal | Age 4 to 6
1291 kcal |
|---|
| Per portion | 516 kcal
26% | 516 kcal
21% | 516 kcal
27% | 516 kcal
33% | 516 kcal
40% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Saturated fat in Pret A Manger Chicken Pesto & Rocket Wrap
Pret A Manger Chicken Pesto & Rocket Wrap contains 3.4g of saturated fat per serving. Moderate saturated fat
The saturated fat guideline is 20g a day for women and 30g for men, and lower again for children.
Saturated fat by portion: Pret A Manger Chicken Pesto & Rocket Wrap
| Portion | Adult (female)
20g | Adult (male)
30g | Age 11 to 17
20g | Age 7 to 10
18g | Age 4 to 6
16g |
|---|
| Per portion | 3.4g
17% | 3.4g
11% | 3.4g
17% | 3.4g
19% | 3.4g
21% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Fibre in Pret A Manger Chicken Pesto & Rocket Wrap
Pret A Manger Chicken Pesto & Rocket Wrap contains 3.2g of fibre per serving. Source of fibre
Fibre is the one figure here that is a target to reach rather than a limit to stay under. UK guidance is 30g a day for adults, 25g for ages 11 to 17, 20g for ages 7 to 10 and 15g for ages 4 to 6.
Fibre by portion: Pret A Manger Chicken Pesto & Rocket Wrap
| Portion | Adult (female)
30g | Adult (male)
30g | Age 11 to 17
25g | Age 7 to 10
20g | Age 4 to 6
15g |
|---|
| Per portion | 3.2g
11% | 3.2g
11% | 3.2g
13% | 3.2g
16% | 3.2g
21% |
Boone calculates these percentages from Pret UK's published product pages (pret.co.uk, October 2026) against UK Dietary Reference Values and NHS free sugar and salt limits. Free sugar, salt, calories and saturated fat are limits to stay under; fibre is a target to reach, so a high percentage there is a good thing. For guidance only.
Ultra-processed food: what is really in it
Processing and additives: Pret A Manger Chicken Pesto & Rocket Wrap
Reading the ingredient list closely, Pret A Manger Chicken Pesto & Rocket Wrap contains emulsifiers, acidity regulators, humectants and raising agents. These are not there to add nutritional value. They make industrial production and distribution possible.
Emulsifiers
Help oil-based and water-based ingredients blend and stay blended. Found in the kibbled rye wrap.
Acidity regulators
Control acidity for taste and shelf life. Found in the kibbled rye wrap, pesto.
Humectants
Hold moisture so breads and bakes stay soft in storage. Found in the kibbled rye wrap.
Raising agents
Make doughs and batters rise in a consistent, factory-controlled way. Found in the kibbled rye wrap.
Boone classifies Pret A Manger Chicken Pesto & Rocket Wrap as NOVA group 4, ultra-processed, based on Pret’s published ingredient list. NOVA groups foods by how far they are from their whole-food form, not by how nutritious they are. A group 4 food is not automatically unhealthy, and a group 1 food is not automatically healthy.
Pret A Manger Chicken Pesto & Rocket Wrap contains at least 30 distinct ingredients: 17 raw and 13 manufactured. Raw means something you could buy and cook with at home; manufactured means a substance that only exists as an output of industrial processing.
Ingredient count: Pret A Manger Chicken Pesto & Rocket Wrap
The 13 manufactured ingredients
calcium carbonate, niacin, iron, folic acid, thiamin, glycerol, diphosphates, sodium hydrogenate carbonate, mono- and diglycerides of fatty acids, dried fermented wheat flour, citric acid, wheat starch, concentrated lemon juice.
The 17 raw ingredients
wheat flour, water, malted rye flakes, rapeseed oil, salt, flour treatment agent, chicken, tomato, pesto, free range egg yolk, spirit vinegar, cornflour, sugar, rocket, pine nuts, lemon juice, basil.
Boone counts every distinct ingredient named in Pret’s published list, including those inside components such as bread or sauces, and removes duplicates, so salt appearing in several components counts once. Where an additive class is followed by a named substance, the substance is counted. Every figure here is a minimum.
Allergens at a glance
Pret A Manger Chicken Pesto & Rocket Wrap contains cereals containing gluten, eggs, milk and tree nuts.
Allergen information: Pret A Manger Chicken Pesto & Rocket Wrap
| Allergen | Status |
|---|
| Cereals containing gluten | Contains |
| Crustaceans | Not declared |
| Eggs | Contains |
| Fish | Not declared |
| Peanuts | Not declared |
| Soya | Not declared |
| Milk | Contains |
| Tree nuts | Contains |
| Celery | Not declared |
| Mustard | Not declared |
| Sesame | Not declared |
| Sulphites | Not declared |
| Lupin | Not declared |
| Molluscs | Not declared |
Contains = declared by Pret on the product page. Not declared = not listed as an ingredient allergen; Pret prepares food in shops where all 14 allergens are handled, so it cannot guarantee any item is free from them. Source: Pret UK product pages and allergen guide (8 September 2026).
