Small wrap

Lunch

Item Rating: 70/100

1 serving (150 grams) contains 250 calories, 12.0 grams of protein, 8.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		396.8
% Daily Value*
Total Fat		12.7 g	16%
	Saturated Fat	4.8 g	24%
	Polyunsaturated Fat	0 g
Cholesterol		31.7 mg	10%
Sodium		793.7 mg	34%
Total Carbohydrates		47.6 g	17%
	Dietary Fiber	3.2 g	11%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		158.7 mg	12%
Iron		3.2 mg	17%
Potassium		317.5 mg	6%

* 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: 114 cal (30.0%)

Protein: 76 cal (20.0%)

Carbs: 190 cal (50.0%)

About Small wrap

A small wrap typically consists of a soft flatbread rolled around a filling, which may include vegetables, proteins (e.g., grilled chicken, beans, or tofu), and spreads like hummus or yogurt-based sauces. Originating from traditional Middle Eastern and Mediterranean cuisines, wraps have become a versatile global meal. Nutritionally, a small wrap provides a balanced combination of carbohydrates from the flatbread, protein from the filling, and fiber and micronutrients from the vegetables. On average, one small wrap (with lean protein and vegetables) provides about 150-200 calories, 15-20 grams of carbohydrates, 7-10 grams of protein, and 2-3 grams of fiber, depending on the ingredients used.

Health Benefits

• High in dietary fiber, particularly if whole-grain flatbread and fresh vegetables are used, promoting healthy digestion.
• Rich in lean protein (e.g., chicken, beans, tofu), which supports muscle repair and growth.
• Contains essential vitamins like Vitamin A and C (from fresh vegetables such as spinach, bell peppers, or tomatoes), boosting immunity and skin health.

Dietary Considerations

Allergens: Contains gluten (if using wheat-based wrap), dairy (if sauces or cheese are included)

Suitable for: Omnivorous diets, vegetarian diets (with plant-based fillings), mediterranean diet

Not suitable for: Gluten-free diets (unless using gluten-free wrap), vegan diets (if containing animal products like cheese or meat)

Selection and Storage

Store flatbread in an airtight container at room temperature for up to two days or refrigerate for longer freshness. Prepare fresh fillings and assemble wraps just before consumption to avoid sogginess.

Common Questions About Small wrap Nutrition

How many calories and how much protein are in a small wrap?

A small wrap typically contains around 130-150 calories and provides approximately 4-5 grams of protein. Nutritional values may vary depending on the brand or type, especially if the wrap is whole grain or enriched with additional ingredients.

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

Most small wraps are not ideal for a strict keto diet, as they usually contain 20-25 grams of carbohydrates per serving. However, low-carb or keto-friendly wrap alternatives made from almond flour, coconut flour, or other low-carb ingredients are available.

Are there any health benefits or concerns with eating small wraps?

Small wraps made with whole grains can offer dietary fiber, B vitamins, and minerals like iron, supporting digestion and heart health. However, wraps made with refined flour may spike blood sugar levels and lack important nutrients, so opting for whole-grain varieties is recommended.

What is the recommended portion size for a small wrap?

One small wrap (approximately 6 inches in diameter and weighing about 40 grams) can make a suitable portion depending on your dietary requirements. If using it as part of a balanced meal, include lean protein, vegetables, and healthy fats for a complete serving.

How does a small wrap compare to a slice of bread?

A small wrap often contains fewer calories and carbohydrates than two slices of bread but may lack the fiber content, especially if not made from whole grains. Wraps are more versatile for meals like burritos or soft tacos, while bread is better suited for traditional sandwiches.

Data Sources & Scientific References