Lettuce wraps with chicken salad

Lunch

Item Rating: 74/100

1 serving (150 grams) contains 200 calories, 15.0 grams of protein, 12.0 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		317.5
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		63.5 mg	21%
Sodium		634.9 mg	27%
Total Carbohydrates		15.9 g	5%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		23.8 g	47%
Vitamin D		0 mcg	0%
Calcium		47.6 mg	3%
Iron		2.4 mg	13%
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 carbs

Source of Calories

Fat: 171 cal (51.8%)

Protein: 95 cal (28.9%)

Carbs: 63 cal (19.3%)

About Lettuce wraps with chicken salad

Lettuce wraps with chicken salad are a light and refreshing dish that originates from Asian cuisine but has become popular worldwide due to its versatility and health-conscious profile. The dish typically consists of crisp lettuce leaves used as a low-calorie base, filled with a protein-rich chicken salad blended with vegetables, herbs, and light seasonings. Lettuce is naturally low in calories and high in water content, while chicken provides lean protein and essential amino acids. The addition of fresh vegetables contributes fiber, vitamins, and antioxidants. When prepared with healthy fats, such as olive oil or avocado-based dressings, the dish offers a nutrient-dense, balanced option suitable for a variety of dietary preferences.

Health Benefits

• Promotes muscle repair and maintenance due to high-quality protein in chicken (approximately 27g protein per 100g cooked chicken).
• Supports immune function and skin health with vitamin C from added vegetables like bell peppers or carrots (bell peppers provide approximately 95mg vitamin C per 100g).
• Aids in digestion and gut health with fiber from lettuce and vegetables (lettuce contains about 1g fiber per 100g).

Dietary Considerations

Allergens: Contains egg (if mayo-based dressing), soy (if soy sauce or tofu used), nuts (if added as topping)

Suitable for: Low-carb diets, paleo diets, gluten-free diets

Not suitable for: Vegan diets, vegetarian diets (unless chicken substituted)

Selection and Storage

Store lettuce and chicken salad separately in airtight containers in the refrigerator. Assemble wraps only before serving to prevent lettuce from wilting.

Common Questions About Lettuce wraps with chicken salad Nutrition

Are lettuce wraps with chicken salad high in protein?

Yes, lettuce wraps with chicken salad are high in protein, especially if the chicken is the main ingredient. On average, a wrap can contain around 15-25 grams of protein, depending on the portion size of chicken and any added ingredients like yogurt or mayonnaise in the salad.

Can I eat lettuce wraps with chicken salad on a keto diet?

Yes, lettuce wraps with chicken salad can be keto-friendly as long as the chicken salad uses low-carb ingredients. Opt for mayonnaise or Greek yogurt as a base instead of sugary dressings, and ensure no high-carb ingredients like croutons or dried fruits are added.

What are the health benefits of eating lettuce wraps with chicken salad?

Lettuce wraps with chicken salad are a nutrient-dense meal. They provide lean protein from the chicken, fiber and hydration from the lettuce, and essential vitamins like Vitamin A and K. However, if high-fat mayonnaise or sugary dressings are used, it may increase calorie content and saturated fat.

What is the recommended portion size for lettuce wraps with chicken salad?

A standard portion size would be two to three lettuce wraps, depending on the size of the lettuce leaves and amount of filling. This typically amounts to around 300-400 calories per meal if prepared with lean chicken and healthy add-ins.

How do lettuce wraps with chicken salad compare to traditional wraps with tortillas?

Lettuce wraps are a lower-calorie and low-carb alternative to traditional tortilla wraps. While a single tortilla can add 100-150 calories and 15-20 grams of carbs, lettuce leaves are virtually calorie-free and contain important nutrients like vitamins A and K.

Data Sources & Scientific References