1 serving (250 grams) contains 450 calories, 15.0 grams of protein, 20.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
425.9 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 18.9 g | 24% | |
| Saturated Fat | 5.7 g | 28% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 28.4 mg | 9% | |
| Sodium | 757.1 mg | 32% | |
| Total Carbohydrates | 37.9 g | 13% | |
| Dietary Fiber | 2.8 g | 10% | |
| Sugars | 4.7 g | ||
| protein | 14.2 g | 28% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 94.6 mg | 7% | |
| Iron | 1.9 mg | 10% | |
| Potassium | 283.9 mg | 6% | |
* 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
Source of Calories
About Blt wrap
A BLT wrap is a modern variation of the classic American BLT sandwich, featuring bacon, lettuce, and tomato wrapped in a tortilla instead of bread. It is a popular grab-and-go meal that combines crispy bacon with fresh vegetables for a flavorful and satisfying option. Nutritionally, its profile varies depending on the ingredients used but typically provides a balance of macronutrients—protein from the bacon, fiber and vitamins from the vegetables, and carbohydrates from the tortilla. Depending on preparation, a single wrap can range from 300-450 calories and provide about 15-20 grams of protein, making it a relatively nutrient-dense option for a meal or snack.
Health Benefits
- Rich in protein from bacon, which supports muscle repair and maintenance.
- Provides vitamin C from tomatoes, which supports immune health and acts as an antioxidant.
- Contains dietary fiber from lettuce and tomatoes, which aids in digestion and promotes gut health.
Dietary Considerations
Selection and Storage
Store pre-made BLT wraps in an airtight container in the refrigerator for up to 24 hours to prevent the tortilla from becoming soggy.
Common Questions About Blt wrap Nutrition
How many calories and how much protein does a BLT wrap have?
A standard BLT wrap made with a flour tortilla, bacon, lettuce, tomato, and mayo contains approximately 350-500 calories and 12-18 grams of protein, depending on portion sizes and specific ingredients. Lower-calorie or higher-protein versions can be made by using lean turkey bacon, whole-grain wraps, or reducing the mayo.
Is a BLT wrap compatible with a keto diet?
A traditional BLT wrap is not keto-friendly due to its flour tortilla and potential sugar content in mayonnaise. However, it can be made keto-compatible by using a low-carb wrap or lettuce leaves instead of a tortilla, ensuring the mayo is sugar-free and opting for high-fat, ketogenic bacon.
Are there any health concerns with eating a BLT wrap?
A BLT wrap can be high in sodium and saturated fat due to bacon and mayo, which may be a concern for individuals managing heart health or high blood pressure. Opting for reduced-sodium bacon, low-fat mayo, or avocado substitutions can make it a healthier option while maintaining similar flavors.
How many servings or portion size is recommended for a BLT wrap?
A single BLT wrap typically serves one person as a main dish. To make it more balanced, consider pairing it with a side salad or vegetable soup. For a smaller meal or snack, consider halving the wrap and adding a protein-rich side such as boiled eggs or a small yogurt.
How does a BLT wrap compare to a traditional BLT sandwich?
A BLT wrap can have fewer carbs compared to a sandwich, especially if using a low-carb wrap or lettuce. It may also be more portable and mess-free. Nutritionally, the fillings are identical, but using lighter tortillas or adding additional veggies can make the wrap a healthier, more fiber-rich version.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
