Hummus wrap

Lunch

Item Rating: 77/100

1 serving (200 grams) contains 350 calories, 10.0 grams of protein, 12.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		588.2 mg	25%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	9.4 g	33%
	Sugars	4.7 g
protein		11.8 g	23%
Vitamin D		0 mcg	0%
Calcium		94.1 mg	7%
Iron		2.9 mg	16%
Potassium		352.9 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.

Food Attributes

🍯 Low sugar

Source of Calories

Fat: 126 cal (32.9%)

Protein: 47 cal (12.2%)

Carbs: 211 cal (54.9%)

About Hummus wrap

A hummus wrap is a Mediterranean-inspired dish that features hummus, a creamy spread made from chickpeas, tahini (sesame seed paste), lemon juice, and garlic, paired with fresh vegetables wrapped in a tortilla or flatbread. Originating in the Middle East, hummus is both flavorful and nutrient-dense. A typical hummus wrap provides a balanced mix of protein, healthy fats, dietary fiber, and essential vitamins such as folate and vitamin C. It is generally low in saturated fat and contains complex carbohydrates from the wrap and vegetables, making it a wholesome and filling meal option.

Health Benefits

• Rich in plant-based protein from chickpeas, which supports muscle maintenance and repair.
• Contains dietary fiber, aiding digestion and promoting a healthy gut microbiome.
• A good source of heart-healthy monounsaturated fats from olive oil and tahini.
• Provides iron and folate, essential for red blood cell production and energy metabolism.
• Packed with antioxidants like vitamin C from vegetables, supporting immune health.

Dietary Considerations

Allergens: Contains sesame (from tahini), wheat (if using a wheat-based wrap)

Suitable for: Vegan, vegetarian

Not suitable for: Gluten-free (if using a traditional wheat wrap), sesame allergy

Selection and Storage

Store ingredients such as hummus and vegetables separately in airtight containers in the refrigerator for up to 3 days. Assemble the wrap fresh to maintain its texture and flavor.

Common Questions About Hummus wrap Nutrition

Is a hummus wrap high in protein?

A hummus wrap typically contains about 7-12 grams of protein per serving, depending on the exact ingredients used, such as the type of wrap (whole wheat, spinach, etc.) and additional fillings like vegetables or beans. Hummus itself provides plant-based protein, primarily from chickpeas, but it may not be as high in protein as meat-based wraps.

Can I eat a hummus wrap on a keto diet?

A traditional hummus wrap is not suitable for a strict keto diet because it is typically high in carbohydrates, with an average of 30-50 grams of carbs per wrap due to the tortilla and chickpeas. However, you can make a keto-friendly version by using a low-carb wrap and limiting the amount of hummus and higher-carb fillings like starchy vegetables.

What are the health benefits of eating a hummus wrap?

Hummus wraps are a nutritious option that provide dietary fiber, plant-based protein, and healthy fats, while also being rich in vitamins like folate and minerals such as potassium and iron from chickpeas and vegetables. They are beneficial for heart health, promoting digestion, and supporting blood sugar control when paired with whole-grain wraps.

How much of a hummus wrap should I eat to stay within a balanced diet?

A single hummus wrap, typically averaging 250-400 calories depending on its size and ingredients, can be a satisfying and balanced meal. To keep it well-rounded, consider adding a side of fresh vegetables or a small serving of fruit, and avoid overloading on calorie-dense fillings like creamy dressings or cheese if you're monitoring calorie intake.

How does a hummus wrap compare to a chicken wrap in terms of nutrition?

A hummus wrap is typically lower in protein but higher in fiber compared to a chicken wrap. Chicken wraps often have more protein (20-30 grams) but may also be higher in saturated fat, whereas hummus wraps are plant-based, offering more fiber and healthy fats from ingredients like olive oil and chickpeas. Choose based on your dietary needs, such as higher protein for muscle building or more fiber for digestion.

Data Sources & Scientific References