Avocado wrap

Lunch

Item Rating: 75/100

1 serving (200 grams) contains 300 calories, 8.0 grams of protein, 15.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		352.9
% Daily Value*
Total Fat		17.6 g	22%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		588.2 mg	25%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	8.2 g	29%
	Sugars	3.5 g
protein		9.4 g	18%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.4 mg	13%
Potassium		588.2 mg	12%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 158 cal (41.2%)

Protein: 37 cal (9.8%)

Carbs: 188 cal (49.0%)

About Avocado wrap

An avocado wrap typically consists of a soft tortilla filled with sliced avocados and complementary ingredients like vegetables, lean proteins, and dressings. Originating from Mexican cuisine, wraps have globally gained popularity as a convenient, nutritious meal option. Avocados are nutrient-rich fruits packed with healthy fats, primarily heart-healthy monounsaturated fatty acids, along with fiber, vitamins C, K, B6, and folate. The wraps may contain additional fillings depending on taste preference, making them versatile for varying dietary needs. They are often regarded as a balanced choice, combining healthy fats, fiber, and protein for sustained energy throughout the day.

Health Benefits

• Supports heart health through monounsaturated fats in avocados, which can lower bad cholesterol (LDL).
• Promotes digestive health due to the high fiber content in avocados, supporting regular bowel movements.
• Rich in vitamin E, an antioxidant that helps protect cells from oxidative damage and supports healthy skin.
• Provides potassium (14% of daily value per avocado), which helps maintain electrolyte balance and supports muscle function.
• High in folate, essential for cell growth and DNA synthesis, especially important during pregnancy.

Dietary Considerations

Allergens: Contains wheat (in tortilla), soy (possible in some dressings), dairy (if cheese or yogurt sauce included)

Suitable for: Vegetarian, pescatarian

Not suitable for: Gluten-free (unless using gluten-free wraps), low-fat diets (due to healthy fat content)

Selection and Storage

Avocado wraps should be consumed fresh to avoid soggy textures. If storing, wrap tightly in plastic wrap for up to 1 day in the refrigerator. Use ripe but firm avocados to prevent browning.

Common Questions About Avocado wrap Nutrition

Is an avocado wrap high in protein?

An avocado wrap typically contains a moderate amount of protein, around 6-10 grams per serving depending on the added ingredients like beans, tofu, or cheese. Avocados themselves are not very high in protein but contribute healthy fats and vitamins to the wrap's nutritional profile.

Can I eat an avocado wrap on a keto diet?

An avocado wrap can be keto-friendly if made with a low-carb wrap or replacing the wrap with lettuce leaves. Avocado is high in healthy fats and low in net carbs (about 2 grams per 50 grams of avocado), but traditional wraps made from flour may contain too many carbs for a keto diet.

What are the health benefits of an avocado wrap?

Avocado wraps are rich in monounsaturated fats, which are good for heart health, and contain vitamins such as Vitamin E, C, and B6. They also offer fiber for digestive health. However, the healthiness depends on added ingredients, as high-calorie or processed fillings can reduce their overall benefit.

What is the recommended portion size for an avocado wrap?

One avocado wrap is typically considered a single serving, which can range from 300-500 calories depending on ingredients. For a balanced meal, pair it with a small side of vegetables or a salad to ensure satiety without exceeding calorie needs.

How does an avocado wrap compare to a chicken wrap nutritionally?

An avocado wrap is higher in healthy fats and vitamins but lower in protein compared to a chicken wrap. A chicken wrap typically provides 20-30 grams of protein, whereas an avocado wrap may only contain 6-10 grams unless additional protein sources like beans or tofu are added.

Data Sources & Scientific References