Chicken lettuce wraps

Appetizer

Item Rating: 73/100

1 serving (150 grams) contains 200 calories, 20.0 grams of protein, 10.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (236.6g)

Calories		315.5
% Daily Value*
Total Fat		15.8 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		78.9 mg	26%
Sodium		630.9 mg	27%
Total Carbohydrates		15.8 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	3.2 g
protein		31.5 g	63%
Vitamin D		0 mcg	0%
Calcium		31.5 mg	2%
Iron		1.6 mg	8%
Potassium		473.2 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

🍞 Low carbs

Source of Calories

Fat: 142 cal (42.9%)

Protein: 126 cal (38.0%)

Carbs: 63 cal (19.1%)

About Chicken lettuce wraps

Chicken lettuce wraps are a versatile dish originating from Asian cuisine, particularly popular in Chinese and Vietnamese food traditions. They typically consist of seasoned ground or diced chicken, vegetables, and flavorful sauces, all wrapped in crisp lettuce leaves, which act as a substitute for bread or tortillas. This dish is low in carbohydrates and rich in protein, making it a great option for those following a balanced or low-carb diet. Depending on the recipe, chicken lettuce wraps can include ingredients such as ginger, garlic, soy sauce, and hoisin sauce, providing essential vitamins and minerals. Lettuce adds fiber and hydration, while chicken serves as a high-quality source of lean protein vital for muscle repair and overall cell function. Many recipes can be easily customized to suit dietary preferences and restrictions, making this dish an accessible and nutrient-packed choice.

Health Benefits

• Supports muscle repair and growth due to the high protein content in chicken, providing approximately 26 grams of protein per 3 ounces.
• Provides antioxidants from garlic and ginger, which contain compounds like allicin and gingerol that can reduce inflammation and boost immunity.
• Promotes digestive health as lettuce offers dietary fiber and hydration, aiding in regular bowel movements and overall digestive function.

Dietary Considerations

Allergens: Contains soy (if soy sauce is included), nuts (if peanut sauce or similar toppings are used)

Suitable for: Low-carb diets, gluten-free diets (if using gluten-free soy sauce)

Not suitable for: Vegetarian or vegan diets, individuals with soy or nut allergies

Selection and Storage

Store leftover chicken in an airtight container in the refrigerator for up to 3 days. Keep lettuce leaves separate to avoid wilting. Reheat chicken thoroughly before serving.

Common Questions About Chicken lettuce wraps Nutrition

Are chicken lettuce wraps high in protein?

Yes, chicken lettuce wraps are typically high in protein, as chicken breast is a lean protein source. A 3-ounce serving of cooked chicken breast provides around 26 grams of protein, making it an excellent option for those looking to increase their protein intake while keeping calories relatively low.

Can I eat chicken lettuce wraps on a keto diet?

Yes, chicken lettuce wraps can be keto-friendly. They are naturally low in carbs when served with lettuce leaves and without sugary sauces. For keto, ensure the sauce or seasoning used is low-carb, and opt for healthy fats like avocado oil or olive oil in preparation.

Are chicken lettuce wraps healthy?

Chicken lettuce wraps can be a healthy choice when prepared with lean chicken and fresh lettuce, as they are rich in protein and low in calories and carbs. However, be mindful of added sauces, as some may contain excess sugar or sodium, which can reduce the health benefits of the dish.

What is a recommended portion size for chicken lettuce wraps?

A typical serving size is 2-3 wraps, depending on the portion of chicken and vegetables inside. This amount provides a balanced meal with around 250-400 calories, depending on ingredients and preparation, and keeps it light yet satisfying.

How do chicken lettuce wraps compare to traditional wraps or sandwiches?

Chicken lettuce wraps are lower in calories, carbs, and gluten-free compared to traditional wraps or sandwiches, making them a great alternative for those looking to reduce carb intake. Lettuce wraps also offer additional vitamins like vitamin K and folate, which aren't found in bread-based wraps.

Data Sources & Scientific References