Pret A Manger Humous & Chipotle Wrap: calories and sugar by portion, age and sex

Pret A Manger Humous & Chipotle Wrap, humous, red pepper and slaw wrap cut in half on a white plate, nutrition and calories

Boone’s analysis puts Pret A Manger Humous & Chipotle Wrap at 21% of an adult’s daily calories, 54% of the daily salt limit for a child aged 4 to 6 and 2.9 teaspoons of free sugar.

How many calories are in Pret A Manger Humous & Chipotle Wrap? It contains 414 kcal, 16g of fat (2g saturated), 12g of sugar and 1.6g of salt.

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Use the Boone meal calculator to build a full Pret order rather than view this item on its own. Add a drink, a snack or a pastry, then choose your age and sex for a more accurate view of how Pret A Manger Humous & Chipotle Wrap fits into a day.

Nutrition information

Nutrition information: Pret A Manger Humous & Chipotle Wrap

Energy	414 kcal
Fat	16g
of which saturates	2g
Carbohydrate	49g
of which sugars	12g
Fibre	11g
Protein	13g
Salt	1.6g

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 Humous & Chipotle Wrap contains 414 kcal, which is 21% of the 2,000 kcal adult daily reference intake. It provides 16g of total fat, of which 2g is saturated, 12g of sugar, 1.6g of salt, 13g of protein and 11g of fibre.

The saturated fat content of 2g represents 10% of the adult daily guideline of 20g.

Pret publishes figures both per serving and per 100g, which puts the portion at about 246g and 168 kcal per 100g.

Pret describes it as: A generous dollop of Pret’s humous with spicy chipotle ketchup and fresh coriander. Topped with sliced red peppers, crunchy carrot & mooli slaw, pickled cabbage & carrot and baby leaf spinach.

Sugar in Pret A Manger Humous & Chipotle Wrap

Pret A Manger Humous & Chipotle Wrap contains 12g of free sugar per serving (2.9 teaspoons). Moderate 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 Humous & Chipotle 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	12g 38%	12g 38%	12g 38%	12g 48%	12g 61%
Teaspoons	2.9 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 Humous & Chipotle Wrap

Pret A Manger Humous & Chipotle Wrap contains 1.6g 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 Humous & Chipotle 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	1.6g 27%	1.6g 27%	1.6g 27%	1.6g 32%	1.6g 54%

Calories in Pret A Manger Humous & Chipotle Wrap

Pret A Manger Humous & Chipotle Wrap contains 414 kcal per serving. Moderate calorie share

Daily calorie needs vary by age and sex.

Calories by portion: Pret A Manger Humous & Chipotle 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	414 kcal 21%	414 kcal 17%	414 kcal 21%	414 kcal 27%	414 kcal 32%

Saturated fat in Pret A Manger Humous & Chipotle Wrap

Pret A Manger Humous & Chipotle Wrap contains 2g 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 Humous & Chipotle 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	2g 10%	2g 7%	2g 10%	2g 11%	2g 12%

Fibre in Pret A Manger Humous & Chipotle Wrap

Pret A Manger Humous & Chipotle Wrap contains 11g of fibre per serving. High 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 Humous & Chipotle 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	11g 38%	11g 38%	11g 45%	11g 57%	11g 75%

Free sugar vs total sugar

Where the sugar comes from: Pret A Manger Humous & Chipotle Wrap

Boone counts all 12g as free sugar, or 2.9 teaspoons. Pret publishes total sugar only, so Boone does not deduct any naturally occurring sugar from milk, fruit or vegetables, which makes this a ceiling.

Sugar sources named in the ingredient list: sugar.

NHS daily free sugar limits: 30g for adults and children 11+, 24g age 7 to 10, 19g age 4 to 6.

Ultra-processed food: what is really in it

Processing and additives: Pret A Manger Humous & Chipotle Wrap

Reading the ingredient list closely, Pret A Manger Humous & Chipotle 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, chipotle ketchup.

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 Humous & Chipotle 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 Humous & Chipotle Wrap contains at least 28 distinct ingredients: 16 raw and 12 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 Humous & Chipotle Wrap

The 12 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.

The 16 raw ingredients

wheat flour, water, malted rye flakes, rapeseed oil, salt, flour treatment agent, humous, red pepper, carrot, mooli, red cabbage, sugar, spirit vinegar, spinach, chipotle ketchup, coriander.

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.

Ingredients

Ingredients: Pret A Manger Humous & Chipotle Wrap

Kibbled Rye Wrap (Wheat Flour (Wheat Flour (Wheat), Calcium Carbonate, Niacin, Iron, Folic Acid, Thiamin), Water, Malted Rye Flakes (Rye), Rapeseed Oil, humectant (Glycerol), raising agents (Diphosphates, Sodium Hydrogenate Carbonate), emulsifier (Mono- and Diglycerides of Fatty Acids), Wheat Flour (Wheat), Dried Fermented Wheat Flour (Wheat), Salt, acidity regulator (Citric Acid), Wheat Starch (Wheat), flour treatment agent (L-Cysteine)), Humous (25%) (Cooked Chickpeas (Water, Chickpeas), Water, Tahini Sesame Seed Paste (Sesame), Rapeseed Oil, Lemon Juice from Concentrate, Salt, Garlic Purée), Red Pepper, Carrot and Mooli Slaw (Carrot, Mooli), Pickled Cabbage and Carrot (Red Cabbage, Carrot, Sugar, Spirit Vinegar, Salt), Spinach, Chipotle Ketchup (7%) (Red Pepper, Muscovado Sugar, Red Wine Vinegar, Onion, Chipotle Peppers in Adobo Sauce (Chipotle Pepper, Water, Tomato Paste, Salt, Sugar, Onion, acidity regulator (Acetic Acid)), Vegetable Oil (Sunflower Oil and Rapeseed Oil in varying proportions), Tomato Paste, Maize Starch, Water, Garlic, Salt, Black Pepper, Cayenne Pepper), Coriander.

Ingredients as published on Pret UK's published product pages (pret.co.uk, October 2026). Allergens are shown in bold. Recipes change, so always check in shop before ordering if you have an allergy.

Allergens at a glance

Pret A Manger Humous & Chipotle Wrap contains cereals containing gluten and sesame. Pret lists it as suitable for vegans.

Allergen information: Pret A Manger Humous & Chipotle Wrap

Allergen	Status
Cereals containing gluten	Contains
Crustaceans	Not declared
Eggs	Not declared
Fish	Not declared
Peanuts	Not declared
Soya	Not declared
Milk	Not declared
Tree nuts	Not declared
Celery	Not declared
Mustard	Not declared
Sesame	Contains
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).

Frequently asked questions

How many calories are in Pret A Manger Humous & Chipotle Wrap?+

Boone calculates that Pret A Manger Humous & Chipotle Wrap contains 414 kcal, which is 21% of an adult’s 2,000 kcal daily reference intake and 32% of the daily intake for a child aged 4 to 6.

How much sugar is in Pret A Manger Humous & Chipotle Wrap?+

Pret A Manger Humous & Chipotle Wrap contains 12g of sugar. Boone counts 12g as free sugar, about 2.9 teaspoons. That is 38% of an adult’s 30g daily limit and 61% of the 19g limit for a child aged 4 to 6.

How much saturated fat is in Pret A Manger Humous & Chipotle Wrap?+

Pret A Manger Humous & Chipotle Wrap contains 2g of saturated fat. Boone calculates this as 10% of the daily guideline for an adult woman and 7% for an adult man, because the guideline differs by sex: 20g and 30g respectively.

How much salt is in Pret A Manger Humous & Chipotle Wrap?+

Pret A Manger Humous & Chipotle Wrap contains 1.6g of salt. Boone calculates that as 54% of the daily limit for a child aged 4 to 6 and 27% of an adult’s 6g limit.

Is Pret A Manger Humous & Chipotle Wrap ultra-processed?+

Boone classifies Pret A Manger Humous & Chipotle Wrap as NOVA group 4. Reading Pret’s published ingredient list, it contains emulsifiers, acidity regulators, humectants, raising agents. NOVA describes how far a food is from its whole-food form, not how nutritious it is.

How much fibre is in Pret A Manger Humous & Chipotle Wrap?+

Pret A Manger Humous & Chipotle Wrap contains 11g of fibre. Boone calculates that as 38% of an adult’s 30g daily target and 75% of the 15g target for a child aged 4 to 6.

How much protein is in Pret A Manger Humous & Chipotle Wrap?+

Pret A Manger Humous & Chipotle Wrap contains 13g of protein, which Boone calculates as 25% of a 50g adult daily target.

Is Pret A Manger Humous & Chipotle Wrap vegan?+

Yes. Pret lists Pret A Manger Humous & Chipotle Wrap as suitable for vegans.