Chicken salad wrap

Lunch

Item Rating: 57/100

1 serving (100 grams) contains 269 calories, 13.0 grams of protein, 16.6 grams of fat, and 16.9 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		538
% Daily Value*
Total Fat		33.2 g	42%
	Saturated Fat	9.1 g	45%
	Polyunsaturated Fat	13.2 g
Cholesterol		98 mg	32%
Sodium		1234 mg	53%
Total Carbohydrates		33.8 g	12%
	Dietary Fiber	2.6 g	9%
	Sugars	5.2 g
protein		26 g	52%
Vitamin D		32 mcg	160%
Calcium		282 mg	21%
Iron		2.9 mg	16%
Potassium		352 mg	7%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

USDA FoodData - Chicken salad wrap Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

View source →

Food Attributes

🍯 Low sugar

🧈 High saturated fat

Source of Calories

Fat: 298 cal (55.5%)

Protein: 104 cal (19.3%)

Carbs: 135 cal (25.1%)

About Chicken salad wrap

A chicken salad wrap is a versatile dish combining tender chicken, crisp vegetables, and a creamy dressing, all wrapped in a tortilla or lettuce leaf. This dish is popular in American and Mediterranean cuisines, offering a delightful mix of textures and flavors. Chicken provides a high-quality protein source, while vegetables like lettuce, spinach, or tomatoes contribute fiber, vitamins, and antioxidants. Depending on preparation, it can range from being a lower-calorie, nutrient-rich snack to a more indulgent meal if higher-fat dressings are used. Typically, a standard chicken salad wrap provides about 300-400 kcal, 20-30g of protein, and a mix of vitamins such as B6 and K, as well as minerals like phosphorus and selenium.

Health Benefits

• High-quality protein from chicken supports muscle repair and growth (20-30g of protein per serving).
• Rich in vitamin B6, promoting brain function and energy metabolism.
• Contains antioxidants from vegetables like lettuce and tomatoes, supporting immune health and reducing inflammation.

Dietary Considerations

Allergens: Contains wheat (if using tortilla), dairy (if using certain dressings), eggs (if using mayonnaise-based dressing)

Suitable for: High-protein diets, balanced diets, non-vegetarian diets

Not suitable for: Vegetarian diets, vegan diets (due to chicken), gluten-free diets unless using gluten-free wraps

Selection and Storage

Store the chicken salad filling separately in an airtight container in the refrigerator for up to 3 days. Assemble wraps fresh to maintain the texture and avoid sogginess.

Common Questions About Chicken salad wrap Nutrition

Is a chicken salad wrap high in protein?

Yes, a chicken salad wrap is typically high in protein due to the chicken, which provides about 25-30 grams of protein per serving (depending on portion size). Protein is essential for muscle repair and satiety, making this a nutritious option for a balanced meal.

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

A traditional chicken salad wrap may not be keto-friendly if it uses a flour tortilla, as these are typically high in carbs (around 20-25 grams per wrap). To make it keto-compatible, you can use a low-carb tortilla or lettuce leaves as a substitute.

What are the health benefits or concerns of eating a chicken salad wrap?

Chicken salad wraps can provide high-quality protein, fiber (if using a whole-grain wrap), and essential vitamins from added vegetables. However, some versions may include high-calorie mayonnaise or dressings, increasing fat and caloric content. Opt for light or homemade dressings for a healthier option.

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

A single chicken salad wrap is generally considered a full serving and can range from 300-500 calories, depending on portions and ingredients. Adding a side of fresh vegetables or a small salad can enhance the meal's nutrients without significantly increasing calories.

How does a chicken salad wrap compare to a turkey wrap in nutrition?

Both wraps are high in lean protein, but chicken usually has slightly more calories and fat than turkey (chicken breast has around 165 calories per 3 ounces, while turkey breast has 125 calories). Turkey wraps might be preferable for those seeking lower calories or fat, while chicken offers a fuller flavor.

Data Sources & Scientific References

1. USDA FoodData - Chicken salad wrap Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →