Fish wrap

Lunch

Item Rating: 71/100

1 serving (200 grams) contains 350 calories, 20.0 grams of protein, 10.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	3.5 g	17%
	Polyunsaturated Fat	0 g
Cholesterol		58.8 mg	19%
Sodium		705.9 mg	30%
Total Carbohydrates		47.1 g	17%
	Dietary Fiber	3.5 g	12%
	Sugars	5.9 g
protein		23.5 g	47%
Vitamin D		235.3 mcg	1176%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		470.6 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

Source of Calories

Fat: 106 cal (27.3%)

Protein: 94 cal (24.2%)

Carbs: 188 cal (48.5%)

About Fish wrap

Fish wrap is a dish commonly prepared by wrapping cooked fish with vegetables and sauces in flatbreads such as tortillas or pita. This versatile dish is popular in global cuisines, including Mediterranean, Asian, and American styles, often using fish like salmon, cod, or tuna. Fish is an excellent source of lean protein, omega-3 fatty acids, vitamin D, and selenium, making the fish wrap a flavorful and nutritious option. Depending on accompaniments, it can also provide a range of vitamins such as A, C, and K from vegetables and dietary fiber from whole-grain wraps. The balance of macronutrients and micronutrients makes it a wholesome meal choice.

Health Benefits

• Rich in omega-3 fatty acids, which support heart health and brain function.
• High in lean protein, essential for muscle repair and maintenance.
• Contains selenium, an antioxidant mineral that protects cells from damage and supports thyroid health.

Dietary Considerations

Allergens: Contains fish, gluten (if using wheat-based wraps)

Suitable for: Pescatarian, low-carb (with appropriate wraps)

Not suitable for: Vegetarian, vegan, seafood allergy

Selection and Storage

Store components separately: keep cooked fish refrigerated and consume within 2-3 days. Wrap fresh vegetables and bread tightly to prevent drying out.

Common Questions About Fish wrap Nutrition

Is a fish wrap high in protein?

A fish wrap is generally high in protein, depending on the type of fish used. For example, a wrap made with 3 ounces of grilled salmon may contain around 20 grams of protein, making it a great option for muscle repair and satiety.

Can I eat a fish wrap on a keto diet?

Yes, a fish wrap can be keto-friendly if you use a low-carb wrap alternative such as lettuce, almond flour wraps, or coconut wraps. Avoid traditional tortillas as they tend to be high in carbohydrates, and opt for fatty fish like salmon or mackerel for added healthy fats.

What are the health benefits of eating a fish wrap?

Fish wraps provide omega-3 fatty acids, which support heart and brain health, and are rich in protein for muscle building. Additionally, if paired with fresh vegetables, they offer vitamins like vitamin A, vitamin C, and fiber, contributing to overall health and digestion.

What is the recommended serving size for a fish wrap?

A standard serving size for a fish wrap is typically one medium wrap, which includes 3-4 ounces of cooked fish, fresh vegetables, and a light spread or dressing. This portion provides a balanced meal of about 300-500 calories, depending on ingredients.

How does a fish wrap compare to other wraps like chicken or tofu wraps?

Fish wraps are generally lower in saturated fat and provide more heart-healthy omega-3 fatty acids compared to chicken wraps. Compared to tofu wraps, fish wraps offer more protein per serving but may lack the fiber found in tofu if not paired with sufficient vegetables.

Data Sources & Scientific References