Mediterranean lettuce wrap

Lunch

Item Rating: 83/100

1 serving (150 grams) contains 200 calories, 8.0 grams of protein, 10.0 grams of fat, and 15.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		320.0
% Daily Value*
Total Fat		16.0 g	20%
	Saturated Fat	3.2 g	16%
	Polyunsaturated Fat	0 g
Cholesterol		8.0 mg	2%
Sodium		480 mg	20%
Total Carbohydrates		24 g	8%
	Dietary Fiber	6.4 g	22%
	Sugars	4.8 g
protein		12.8 g	25%
Vitamin D		0 mcg	0%
Calcium		80.0 mg	6%
Iron		2.4 mg	13%
Potassium		400.0 mg	8%

* 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: 144 cal (49.5%)

Protein: 51 cal (17.6%)

Carbs: 96 cal (33.0%)

About Mediterranean lettuce wrap

Mediterranean lettuce wraps are a modern adaptation of Mediterranean cuisine, known for its focus on fresh, whole ingredients like vegetables, legumes, lean meats, and healthy fats. These wraps typically utilize crisp lettuce leaves as a low-calorie substitute for bread or tortillas, filled with a variety of ingredients like grilled chicken, chickpeas, tomatoes, cucumbers, olives, and a drizzle of olive oil or tahini dressing. Often topped with herbs like parsley or mint, this dish delivers a nutrient-dense profile, rich in vitamins A, C, and K, fiber, and healthy monounsaturated fats from olives and olive oil. It is suitable for those seeking a balanced, light meal, and aligns well with heart-healthy eating principles thanks to its low levels of saturated fats and emphasis on plant-based components.

Health Benefits

• Rich in Vitamin A from lettuce and tomatoes, supporting eye health and immune function.
• Contains monounsaturated fats from olive oil and olives, which have been shown to support heart health and reduce LDL cholesterol.
• High in fiber from chickpeas and vegetables, promoting healthy digestion and gut health.

Dietary Considerations

Allergens: Contains sesame (from tahini), tree nuts (if nut-based toppings are used), dairy (if feta cheese or yogurt is included)

Suitable for: Mediterranean diet, low-carb diets, gluten-free diets

Not suitable for: Nut allergies (if nuts present), sesame allergy, dairy-free diets (if cheese or yogurt is included)

Selection and Storage

Store chopped fillings separately in airtight containers in the refrigerator for up to 2-3 days. Assemble wraps just before serving to maintain lettuce crispness and prevent sogginess.

Common Questions About Mediterranean lettuce wrap Nutrition

How many calories and nutrients are in a Mediterranean lettuce wrap?

A typical Mediterranean lettuce wrap contains around 150-200 calories per serving, depending on the ingredients. It’s a good source of vitamins A and C from the lettuce, healthy fats from ingredients like hummus or tahini, and contains about 3-4 grams of protein. Adjustments in the fillings can vary the nutritional profile.

Is a Mediterranean lettuce wrap suitable for a keto or low-carb diet?

Yes, a Mediterranean lettuce wrap can be suitable for a keto or low-carb diet if prepared carefully. Use low-carb ingredients like lettuce, olives, feta cheese, and grilled chicken while avoiding high-carb options like chickpeas or quinoa. A typical keto-friendly version has around 5 grams of net carbs.

What are the health benefits of eating a Mediterranean lettuce wrap?

Mediterranean lettuce wraps offer numerous health benefits as they incorporate nutrient-dense ingredients like fresh vegetables, healthy fats from olive oil or avocado, and lean proteins. These ingredients support heart health, weight management, and provide antioxidants. However, moderation with cheese or sauces is key to keep sodium and calorie levels in check.

What is the recommended portion size for a Mediterranean lettuce wrap?

A serving size for a Mediterranean lettuce wrap is typically 2-3 wraps, depending on the size of the lettuce leaves and the filling. This portion provides a balanced meal with adequate nutrients while keeping calories under control, ideal for lunch or a light dinner.

How does a Mediterranean lettuce wrap compare to a regular sandwich or wrap?

A Mediterranean lettuce wrap is a lighter, lower-carb alternative to regular sandwiches or wraps. It replaces high-calorie bread or tortillas with lettuce, significantly reducing calories and carbs without compromising on flavor or nutrients. It’s also gluten-free and easily adaptable for different dietary preferences.

Data Sources & Scientific References