Bean wrap

Lunch

Item Rating: 81/100

1 serving (200 grams) contains 350 calories, 15.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	9.4 g	33%
	Sugars	3.5 g
protein		17.6 g	35%
Vitamin D		0 mcg	0%
Calcium		117.6 mg	9%
Iron		3.5 mg	19%
Potassium		470.6 mg	10%

* 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: 106 cal (27.4%)

Protein: 70 cal (18.1%)

Carbs: 211 cal (54.5%)

About Bean wrap

A bean wrap typically combines tortilla bread with seasoned beans, vegetables, and sauces, deriving its origins from Mexican cuisine and Tex-Mex adaptations. Beans, such as black beans or kidney beans, are a cornerstone of these wraps, offering a nutritious blend of plant-based proteins, complex carbohydrates, and dietary fiber. Often enhanced with avocados, lettuce, bell peppers, and spices, bean wraps are a balanced meal suitable for varied dietary preferences. They are low in fat and rich in essential nutrients like folate, iron, magnesium, and potassium, making them a wholesome option for those seeking quick, healthy meals.

Health Benefits

• Rich in dietary fiber, which supports digestive health and helps regulate blood sugar levels.
• Contains plant-based protein, vital for muscle repair and overall growth especially in vegetarian diets.
• High in potassium, aiding in blood pressure regulation and supporting heart health.
• Provides folate, which is essential for cell division and is especially important during pregnancy.
• Contains magnesium, contributing to bone health and energy metabolism.

Dietary Considerations

Allergens: Contains gluten (if tortilla is not gluten-free), soy (if sauces contain soy-based ingredients)

Suitable for: Vegetarian, vegan (if dairy-free sauce and tortilla are used), high-fiber diet

Not suitable for: Gluten-free (unless using gluten-free tortilla), soy-free diet (if soy-based sauces are included)

Selection and Storage

Store ingredients like beans and vegetables separately in airtight containers in the fridge for up to 3-5 days. Assemble wraps just before serving to maintain freshness.

Common Questions About Bean wrap Nutrition

Is a bean wrap high in protein?

A bean wrap can be a good source of plant-based protein, especially if it's made with black beans or lentils. On average, it offers around 10-15 grams of protein per wrap, depending on the type and amount of beans used. Adding ingredients like tofu, tempeh, or cheese can further boost the protein content.

Can I eat a bean wrap on a keto diet?

Bean wraps are typically not suitable for a strict keto diet due to their high carbohydrate content. Beans are rich in complex carbs, with a single wrap potentially containing 30-40 grams of carbs, depending on the ingredients and tortilla used. For a keto-friendly option, consider using a low-carb tortilla and reducing the amount of beans.

Are bean wraps healthy?

Bean wraps are a healthy meal option as they are packed with fiber, protein, and essential nutrients like iron, potassium, and folate. They can support digestive health, stabilize blood sugar, and provide sustained energy. However, watch for excess sodium in pre-made wraps and avoid overloading with high-calorie sauces or sides.

How many bean wraps should I eat in one serving?

One bean wrap is typically enough for a light meal, providing around 300-500 calories depending on its size and ingredients. For a larger meal, you can pair the wrap with a side salad or roasted vegetables. Be cautious about portion size if you're managing caloric intake.

How does a bean wrap compare to a chicken wrap in terms of nutrition?

A bean wrap is generally lower in fat and higher in fiber compared to a chicken wrap but may have more carbohydrates. While a chicken wrap can have slightly more protein (20-30 grams), a bean wrap is an excellent plant-based alternative and provides more nutrients like magnesium and folate. Both wraps can be healthy, depending on your dietary goals and preferences.

Data Sources & Scientific References