Spinach feta wrap

Lunch

Item Rating: 67/100

1 serving (150 grams) contains 290 calories, 12.0 grams of protein, 12.0 grams of fat, and 33.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		460.3
% Daily Value*
Total Fat		19.0 g	24%
	Saturated Fat	7.9 g	39%
	Polyunsaturated Fat	0 g
Cholesterol		47.6 mg	15%
Sodium		904.8 mg	39%
Total Carbohydrates		52.4 g	19%
	Dietary Fiber	4.8 g	17%
	Sugars	4.8 g
protein		19.0 g	38%
Vitamin D		0 mcg	0%
Calcium		238.1 mg	18%
Iron		3.2 mg	17%
Potassium		396.8 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: 171 cal (37.5%)

Protein: 76 cal (16.6%)

Carbs: 209 cal (45.9%)

About Spinach feta wrap

The Spinach Feta Wrap originates from Mediterranean cuisine, combining the nutrient-dense leafy green spinach with tangy feta cheese, often wrapped in a whole-grain tortilla. Spinach is renowned for being rich in vitamins A, C, and K, along with folate and iron, while feta cheese provides a dose of calcium and protein. This wrap is balanced with carbohydrates, fat, and protein, making it a good option for a quick, nutritious meal. Depending on the preparation, additional ingredients like eggs or roasted vegetables may enhance the nutritional content further. It is commonly enjoyed as a breakfast or light lunch dish.

Health Benefits

• Spinach is high in vitamin K, supporting bone health and proper blood clotting.
• Feta cheese supplies calcium, which is necessary for maintaining strong teeth and bones.
• Spinach contains iron, a key mineral in producing hemoglobin and preventing anemia.

Dietary Considerations

Allergens: Contains milk (from feta cheese), gluten (if the tortilla contains wheat)

Suitable for: Vegetarian, mediterranean diet

Not suitable for: Vegan (due to feta cheese), gluten-free diet (unless made with gluten-free tortilla)

Selection and Storage

Store prepared wraps in an airtight container in the refrigerator for up to 2 days. Reheat lightly or consume chilled.

Common Questions About Spinach feta wrap Nutrition

What is the nutritional content of a spinach feta wrap?

A typical spinach feta wrap contains around 290-380 calories, 10-15g of protein, 12-18g of fat, and 30-40g of carbohydrates, depending on the size and brand. It’s also a good source of vitamin A, calcium, and iron due to the spinach and feta content.

Can I eat a spinach feta wrap on a low-carb or keto diet?

Spinach feta wraps are not typically keto-friendly due to the higher carbohydrate content, which comes primarily from the tortilla. However, using a low-carb or keto-friendly tortilla may make it suitable for low-carb diets.

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

Spinach feta wraps provide essential nutrients like iron, calcium, and vitamin A from the spinach and feta. The protein content also supports muscle repair and satiety. However, be cautious of sodium levels, as feta cheese and wraps can be relatively high in salt.

What is a healthy portion size for a spinach feta wrap?

One regular-sized spinach feta wrap (about 5-7 ounces) serves as a single portion. Pair it with a side of fresh vegetables or a light soup for a balanced meal.

How does a spinach feta wrap compare to other wraps?

Compared to meat-based wraps, spinach feta wraps are typically lower in calories and saturated fat but may have similar or slightly higher sodium content due to feta cheese. They’re also vegetarian, making them a great option for plant-based eaters.

Data Sources & Scientific References