Lettuce wrap with vegetables

Appetizer

Item Rating: 85/100

1 serving (150 grams) contains 50 calories, 2.0 grams of protein, 0.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		79.4
% Daily Value*
Total Fat		0.8 g	1%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		31.7 mg	1%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	4.8 g	17%
	Sugars	6.3 g
protein		3.2 g	6%
Vitamin D		0 mcg	0%
Calcium		63.5 mg	4%
Iron		1.6 mg	8%
Potassium		476.2 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

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 7 cal (8.6%)

Protein: 12 cal (15.3%)

Carbs: 63 cal (76.1%)

About Lettuce wrap with vegetables

Lettuce wraps with vegetables are a fresh and light dish often featured in Asian and Western cuisines. They consist of crisp lettuce leaves used as a wrapper for an assortment of colorful vegetables, sometimes combined with proteins like tofu or lean meats. Lettuce is low in calories and rich in water content, while vegetables like carrots, bell peppers, and cucumbers provide an array of vitamins (such as vitamin C) and minerals like potassium. These wraps are a visually appealing and nutrient-rich option that can suit various dietary preferences due to their plant-based foundation. The absence of processed grains makes them a lower-calorie alternative to traditional wraps.

Health Benefits

• Rich in antioxidants from vegetables, including vitamin C and beta-carotene, which support immune health.
• High fiber content (found in vegetables like carrots and bell peppers), which promotes healthy digestion and satiety.
• Low calorie and nutrient-dense, making it a good option for weight management while providing essential vitamins and minerals like potassium.

Dietary Considerations

Allergens: Contains None (unless contaminated by added ingredients)

Suitable for: Vegan, vegetarian, gluten-free, low-carb

Not suitable for: Low-fiber diets (if consuming high-fiber vegetables)

Selection and Storage

Store lettuce leaves and vegetables separately in the refrigerator to maintain crispness. Assemble wraps right before serving for optimal freshness.

Common Questions About Lettuce wrap with vegetables Nutrition

Is a lettuce wrap with vegetables high in protein?

A lettuce wrap with vegetables is typically low in protein, as most vegetables contribute minimal amounts of protein. For example, a single serving may have around 1-3 grams of protein depending on the mix of vegetables used. You can add toppings like tofu, beans, or a protein source like chicken to increase the protein content.

Can I eat a lettuce wrap with vegetables on a keto diet?

Yes, a lettuce wrap with vegetables can be keto-friendly as long as you choose low-carb vegetables like cucumber, spinach, and bell peppers. Avoid high-carb options like corn or sweet potatoes to keep your carbohydrate count low. Be mindful of added dressings or toppings as they can add hidden carbs.

What are the health benefits of a lettuce wrap with vegetables?

Lettuce wraps with vegetables are rich in fiber, vitamins like A, C, and K, and minerals such as potassium and folate. They are low in calories, typically under 100 calories per serving, making them a great option for weight management. Additionally, they promote hydration due to their high water content.

How many servings of a lettuce wrap with vegetables should I eat?

This depends on your nutritional needs and goals. As a light snack, one lettuce wrap may suffice, but as part of a meal, you might consider eating 2-3 wraps. You can always adjust toppings to make it more filling, such as adding plant-based proteins, nuts, seeds, or lean meats.

How does a lettuce wrap with vegetables compare to a sandwich?

A lettuce wrap with vegetables is significantly lower in calories and carbohydrates compared to a sandwich made with bread. It is also gluten-free and easier to customize for specific diets like keto or vegan. However, it may lack the heartiness of bread-based sandwiches, so you may want to add protein or healthy fats for a more filling meal.

Data Sources & Scientific References