Chicken pesto wrap

Lunch

Item Rating: 69/100

1 serving (250 grams) contains 450 calories, 30.0 grams of protein, 20.0 grams of fat, and 35.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		424.5
% Daily Value*
Total Fat		18.9 g	24%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		56.6 mg	18%
Sodium		754.7 mg	32%
Total Carbohydrates		33.0 g	12%
	Dietary Fiber	1.9 g	6%
	Sugars	2.8 g
protein		28.3 g	56%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		1.9 mg	10%
Potassium		377.4 mg	8%

* 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

🥩 High protein

Source of Calories

Fat: 170 cal (41.0%)

Protein: 113 cal (27.3%)

Carbs: 132 cal (31.8%)

About Chicken pesto wrap

The Chicken Pesto Wrap is a popular dish blending Italian-inspired flavors into a savory, handheld meal. At its core, it features grilled chicken breast, rich pesto sauce made from basil, pine nuts, garlic, olive oil, and cheese, typically paired with fresh vegetables and wrapped in a soft tortilla. It is a protein-rich option that also provides healthy fats from the olive oil and nuts in pesto, along with vitamins from vegetables like spinach or tomatoes. As a balanced meal, it delivers key nutrients such as protein, vitamin K, and vitamin E, while being moderately low in carbohydrates and high in essential fatty acids.

Health Benefits

• Rich in protein from chicken breast, supporting muscle growth and repair (26g of protein per 100g of chicken).
• Contains vitamin K from basil leaves in pesto, aiding blood clotting and bone health.
• Provides monounsaturated fats from olive oil, which are beneficial for heart health and cholesterol management.

Dietary Considerations

Allergens: Contains pine nuts, dairy (from cheese in pesto), gluten (from tortilla)

Suitable for: High-protein diets, mediterranean diet

Not suitable for: Nut-free diets, gluten-free diets, dairy-free diets

Selection and Storage

Keep the wrap refrigerated and consume within 2 days of preparation to maintain freshness. If storing ingredients separately, ensure cooked chicken is refrigerated within 2 hours to preserve safety.

Common Questions About Chicken pesto wrap Nutrition

Is a chicken pesto wrap high in protein?

Yes, a chicken pesto wrap is generally high in protein due to the chicken, which provides about 20-25 grams of protein per serving (3-4 ounces). The wrap's overall protein content may vary depending on portion sizes and additional ingredients like cheese or nuts in the pesto.

Can I eat a chicken pesto wrap on a keto diet?

A traditional chicken pesto wrap may not be suitable for a keto diet since most wraps are made from flour tortillas, which are high in carbs (around 20-25 grams per wrap). For a keto-friendly option, you can use a low-carb or almond flour tortilla, or skip the wrap and make it into a lettuce wrap or bowl.

What are the health benefits and concerns of eating a chicken pesto wrap?

Chicken pesto wraps can be a good source of protein, healthy fats, and flavor, especially if made with fresh pesto containing basil, garlic, olive oil, and nuts. However, they can be high in calories (300-600 calories) and sodium, depending on the cheese, tortilla, or store-bought pesto used. Opting for whole-grain or low-sodium alternatives can make this a healthier choice.

What is the recommended portion size for a chicken pesto wrap?

A single chicken pesto wrap, typically around 8-10 inches in size, is considered one portion. To balance your meal, aim for about 4 ounces of chicken and pair the wrap with leafy greens or vegetables. Pay attention to ingredient quantities if tracking calories, as wraps can easily exceed 500 calories.

How does a chicken pesto wrap compare to a turkey or vegetarian wrap?

Compared to a turkey wrap, a chicken pesto wrap often has more fats due to the pesto, but both provide similar protein levels. A vegetarian wrap using ingredients like hummus or falafel will typically have less protein but more fiber. To make a chicken pesto wrap healthier, try adding vegetables like spinach or tomatoes for added nutrients.

Data Sources & Scientific References