Mini wrap

Lunch

Item Rating: 66/100

1 serving (100 grams) contains 250 calories, 12.0 grams of protein, 10.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		595.2
% Daily Value*
Total Fat		23.8 g	30%
	Saturated Fat	7.1 g	35%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		1190.5 mg	51%
Total Carbohydrates		71.4 g	25%
	Dietary Fiber	7.1 g	25%
	Sugars	4.8 g
protein		28.6 g	57%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		4.8 mg	26%
Potassium		357.1 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: 214 cal (34.9%)

Protein: 114 cal (18.6%)

Carbs: 285 cal (46.5%)

About Mini wrap

Mini wraps, typically made with small tortillas and a variety of fresh fillings, are a versatile dish originating from Mexican cuisine. They have grown popular worldwide due to their convenience and adaptability to various dietary preferences. Their nutritional profile depends on the ingredients used. Commonly, a mini wrap includes a tortilla (usually made from wheat or corn), a protein source (such as chicken, beans, or tofu), fresh vegetables, and sometimes healthy fats like avocado. A basic mini wrap with whole-grain tortilla, chicken, and vegetables can provide a balanced meal with complex carbohydrates, lean protein, fiber, and essential vitamins like vitamin A, vitamin C, and folate.

Health Benefits

• Rich in dietary fiber from whole grains and vegetables, which supports a healthy digestive system.
• Provides essential vitamins such as vitamin C (in vegetables like bell peppers and tomatoes) that strengthen the immune system.
• Contains healthy fats from ingredients like avocado, which support heart health and brain function.

Dietary Considerations

Allergens: Contains wheat (gluten), soy (if soy products are used), dairy (if cheese or cream-based sauces are included)

Suitable for: Gluten-free (if corn tortillas are used), vegetarian (if no meat is included), vegan (if using plant-based ingredients)

Not suitable for: Gluten-free (if wheat tortillas are used), dairy-free (if cheese or dairy-based sauces are added)

Selection and Storage

Store unused tortillas in an airtight container or bag to keep them soft and fresh for up to a week in the refrigerator. Prepared wraps should be consumed within 24 hours or stored in the fridge to maintain freshness.

Common Questions About Mini wrap Nutrition

How many calories and how much protein does a mini wrap have?

The nutritional content of a mini wrap depends on its ingredients. On average, a plain mini flour wrap provides around 70-100 calories and 2-3 grams of protein. If filled with protein-rich ingredients like chicken or beans, the protein content can range from 8-15 grams per serving.

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

Most traditional mini wraps made from wheat or flour are not keto-friendly as they typically contain 15-20 grams of carbs per wrap. However, low-carb alternatives made from almond flour, coconut flour, or cauliflower are available and can be suitable for keto diets.

Are mini wraps healthy, and what are the potential concerns?

Mini wraps can be a healthy choice if filled with nutrient-dense ingredients like lean proteins, vegetables, and healthy fats. Potential concerns include high sodium or processed fillings, as well as wraps made with refined flour, which lack fiber and may spike blood sugar levels. Choosing whole-grain or low-carb wraps can make them healthier.

What is the recommended serving size for a mini wrap?

Generally, 1-2 mini wraps are considered an appropriate serving size, depending on the filling and your dietary goals. For balanced nutrition, aim to fill your wrap with a proportionate mix of protein, fiber-rich veggies, and a small amount of healthy fat.

How do mini wraps compare to bread or regular wraps?

Mini wraps are typically smaller and lower in calories compared to regular wraps or sandwich bread slices, making them a good option for portion control. Unlike bread, mini wraps often provide a less bulky base for fillings, but nutrient content depends heavily on whether you choose whole-grain or refined wraps.

Data Sources & Scientific References