Ham and cheese wrap

Lunch

Item Rating: 53/100

1 serving (250 grams) contains 578 calories, 34.0 grams of protein, 23.7 grams of fat, and 56.2 grams of carbohydrates.

Nutrition Information

1 cup (100g)

Calories		231
% Daily Value*
Total Fat		9.5 g	12%
	Saturated Fat	4.3 g	21%
	Polyunsaturated Fat	1.4 g
Cholesterol		31 mg	10%
Sodium		910 mg	39%
Total Carbohydrates		22.5 g	8%
	Dietary Fiber	1.5 g	5%
	Sugars	2.0 g
protein		13.6 g	27%
Vitamin D		32 mcg	160%
Calcium		193 mg	14%
Iron		1.9 mg	10%
Potassium		252 mg	5%

* 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 - Ham and cheese 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

Source of Calories

Fat: 85 cal (37.2%)

Protein: 54 cal (23.7%)

Carbs: 90 cal (39.1%)

About Ham and cheese wrap

The ham and cheese wrap is a convenient and popular dish often found in Western cuisine. It typically consists of lean ham, cheese, fresh vegetables, and a tortilla wrap, providing a balance of protein, fats, and carbohydrates in a single meal. Lean ham offers a source of protein and iron, while cheese delivers calcium and vitamin B12. When paired with vegetables like lettuce or tomatoes, the wrap also includes fiber and essential vitamins like vitamin C and vitamin K. Its quick preparation and portable nature make it a frequent choice for lunches or snacks.

Health Benefits

• Rich in protein from ham, supporting muscle repair and growth.
• Provides calcium and vitamin B12 from cheese, which are vital for bone health and red blood cell formation.
• Includes fiber and vitamin C from added vegetables, aiding digestion and supporting immune function.

Dietary Considerations

Allergens: Contains milk (cheese), wheat (tortilla), pork (ham)

Suitable for: High-protein diets, low-carb diets (if wrapped in low-carb tortilla)

Not suitable for: Vegetarian diets, vegan diets, gluten-free diets (unless using gluten-free wrap)

Selection and Storage

Store the wrap in an airtight container in the refrigerator and consume within 24 hours for optimal freshness.

Common Questions About Ham and cheese wrap Nutrition

Is a ham and cheese wrap high in protein?

Yes, a ham and cheese wrap is high in protein. Depending on the portion, it can provide approximately 15-20 grams of protein per serving, primarily from the ham and cheese. This makes it a good choice for individuals looking to increase their protein intake.

Can I eat a ham and cheese wrap on a keto diet?

It depends on the type of wrap used. Traditional flour tortillas are higher in carbohydrates and not ideal for a keto diet. However, using low-carb or lettuce wraps with ham and cheese would make it a keto-friendly option.

What are the health benefits or concerns of eating a ham and cheese wrap?

Ham and cheese wraps can be a good source of protein and calcium from the cheese. However, they may be high in sodium, especially from processed ham and cheese, which could be a concern for those monitoring salt intake. Choosing lower-sodium options and whole grain wraps can make this a healthier choice.

What is the recommended serving size for a ham and cheese wrap?

A standard serving size for a ham and cheese wrap is typically one medium wrap, which generally contains 250-350 calories, depending on the ingredients. For a balanced meal, pair it with a side of vegetables or a light salad.

How does a ham and cheese wrap compare to a turkey and cheese wrap?

Ham generally has a stronger flavor and slightly higher sodium content compared to turkey. Turkey is typically leaner with fewer calories per serving. Both options are similar in protein content, so the choice depends on personal preferences and dietary needs.

Data Sources & Scientific References

1. USDA FoodData - Ham and cheese 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 →