Spinach and feta wrap

Lunch

Item Rating: 69/100

1 serving (200 grams) contains 290 calories, 12.0 grams of protein, 12.0 grams of fat, and 30.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		341.2
% Daily Value*
Total Fat		14.1 g	18%
	Saturated Fat	5.9 g	29%
	Polyunsaturated Fat	0 g
Cholesterol		23.5 mg	7%
Sodium		705.9 mg	30%
Total Carbohydrates		35.3 g	12%
	Dietary Fiber	4.7 g	16%
	Sugars	3.5 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.4 mg	13%
Potassium		294.1 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: 126 cal (39.1%)

Protein: 56 cal (17.4%)

Carbs: 141 cal (43.5%)

About Spinach and feta wrap

A spinach and feta wrap is a popular item in Mediterranean-inspired cuisine, combining nutrient-dense spinach, tangy feta cheese, and often other vegetables or seasonings in a soft tortilla or flatbread. Spinach is an excellent source of vitamins A, C, and K, as well as folate and iron, while feta cheese contributes calcium and protein. Depending on the preparation, it can provide a balanced mix of carbohydrates, proteins, and healthy fats, making it a convenient, nutrient-rich option for lunch or a light dinner. Typically, this wrap contains about 250-350 calories per serving, depending on added ingredients and wrap size, and offers a good balance of macronutrients with notable micronutrient contributions from its primary components.

Health Benefits

• Rich in vitamin K from spinach, which supports bone health and aids in blood clotting.
• Provides calcium with approximately 14% of the daily value per serving, primarily from feta cheese, essential for strong bones and teeth.
• Contains iron from spinach, contributing to oxygen transport in the blood and energy production.
• Offers antioxidants such as lutein and zeaxanthin, found in spinach, which promote eye health and can protect against macular degeneration.
• Includes protein from feta cheese, which helps support muscle repair and provides sustained energy.

Dietary Considerations

Allergens: Contains milk, wheat, gluten (if using regular wraps)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Vegan, lactose-intolerant (unless using lactose-free feta), gluten-free diets (unless using gluten-free wraps)

Selection and Storage

Store prepared wraps in the refrigerator in an airtight container and consume within 24 hours for optimal freshness. Avoid freezing due to the texture changes in the wrap and feta cheese.

Common Questions About Spinach and feta wrap Nutrition

What is the nutritional content of a spinach and feta wrap?

A typical spinach and feta wrap contains about 290-350 calories, 10-15g of protein, 12-18g of fat, and 30-40g of carbohydrates, depending on the size and brand. It is also a good source of vitamins A, C, and K, as well as calcium and iron from the spinach and feta. However, sodium content can vary, often ranging between 600-900mg.

Can I eat a spinach and feta wrap on a keto diet?

A spinach and feta wrap is generally not suitable for a keto diet because it contains a relatively high amount of carbohydrates due to the tortilla wrap, which typically contributes 25-35g of carbs alone. To make it keto-friendly, you could substitute a low-carb wrap or serve the filling on a bed of greens.

What are the health benefits or concerns of eating a spinach and feta wrap?

Spinach and feta wraps can be a healthy meal option, providing vitamins, minerals, and protein. Spinach is rich in antioxidants and supports bone and eye health, while feta offers calcium and probiotics. However, the wrap may be high in sodium and might not be ideal for those on low-sodium diets or with certain health conditions.

How much of a spinach and feta wrap should I eat?

For most adults, one spinach and feta wrap works well as a single serving, offering a balanced meal that fits within a 300-400 calorie range. If you are monitoring your calorie or nutrient intake, consider pairing half a wrap with a side salad or another low-calorie, nutrient-rich side.

How does a spinach and feta wrap compare to similar wraps?

Compared to wraps with heavier protein sources like chicken or beef, spinach and feta wraps are lighter in calories and fat but may provide less protein. When compared to vegan wraps, they offer more protein and calcium but are not suitable for a dairy-free diet. Opting for whole-grain or low-carb wraps can also improve the nutritional profile.

Data Sources & Scientific References