1 serving (200 grams) contains 400 calories, 15.0 grams of protein, 20.0 grams of fat, and 40.0 grams of carbohydrates.
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Nutrition Information
Calories |
470.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 23.5 g | 30% | |
| Saturated Fat | 11.8 g | 59% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 35.3 mg | 11% | |
| Sodium | 941.2 mg | 40% | |
| Total Carbohydrates | 47.1 g | 17% | |
| Dietary Fiber | 3.5 g | 12% | |
| Sugars | 5.9 g | ||
| protein | 17.6 g | 35% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 352.9 mg | 27% | |
| Iron | 2.4 mg | 13% | |
| Potassium | 294.1 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 Cheese and onion wrap
A cheese and onion wrap is a handheld dish typically featuring a filling of shredded or soft-melted cheese combined with sautéed or raw onions, wrapped inside a soft flour tortilla. Originating from modern Western fast food cuisine, this wrap combines the savory richness of cheese and the aromatic sharpness of onions to create a quick and satisfying meal. Nutritionally, cheese provides protein, calcium, and fats, while onions are a low-calorie source of vitamin C, manganese, and antioxidants such as quercetin. Depending on the type of cheese used, the wrap's calorie count and fat content can vary significantly. This versatile meal can be modified for different dietary needs by substituting ingredients or changing preparation methods, such as using low-fat cheese or whole-grain wraps for added fiber.
Health Benefits
- Rich in calcium from cheese, which supports strong bones and teeth.
- Contains vitamin C from onions, aiding in immune function and skin health.
- Provides antioxidants like quercetin from onions, which may reduce inflammation and support heart health.
Dietary Considerations
Selection and Storage
Store wraps in a sealed container or cling wrap in the refrigerator for up to 2 days. Reheat gently to avoid making the tortilla soggy.
Common Questions About Cheese and onion wrap Nutrition
Is a cheese and onion wrap high in protein?
The protein content of a cheese and onion wrap depends on the type and amount of cheese used. On average, such a wrap provides around 10-15 grams of protein per serving, primarily from the cheese. Opting for higher-protein cheeses, like cheddar or mozzarella, can enhance the protein content.
Can I eat a cheese and onion wrap on a keto diet?
A traditional cheese and onion wrap is typically not keto-friendly due to the carbohydrates in the wrap itself, which often contains 20-30 grams of carbs. However, swapping a regular tortilla with a low-carb, keto-friendly version can make it suitable for a keto diet.
What are the health benefits or concerns of eating a cheese and onion wrap?
A cheese and onion wrap offers calcium and protein from the cheese, as well as vitamins like vitamin C from the onion. However, concerns surround its high sodium and saturated fat content, depending on the type of cheese used, so moderation is recommended for those monitoring salt or cholesterol levels.
What is the recommended portion size for a cheese and onion wrap?
A typical serving of a cheese and onion wrap is one wrap, weighing about 150-200 grams, which generally contains 300-400 calories. Pairing it with a side of vegetables or salad can help create a more balanced meal.
How does a cheese and onion wrap compare to a grilled cheese sandwich?
A cheese and onion wrap is often lighter and lower in calories compared to a grilled cheese sandwich, which typically uses butter for grilling. Additionally, the wrap can include raw or caramelized onions for extra flavor, while grilled cheese is generally limited to bread and melted cheese.
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.
