Vegetarian wrap

Lunch

Item Rating: 79/100

1 serving (200 grams) contains 350 calories, 12.0 grams of protein, 10.0 grams of fat, and 45.0 grams of carbohydrates.

Nutrition Information

1 cup (235.3g)

Calories		411.8
% Daily Value*
Total Fat		11.8 g	15%
	Saturated Fat	2.4 g	12%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		705.9 mg	30%
Total Carbohydrates		52.9 g	19%
	Dietary Fiber	9.4 g	33%
	Sugars	5.9 g
protein		14.1 g	28%
Vitamin D		0 mcg	0%
Calcium		176.5 mg	13%
Iron		2.9 mg	16%
Potassium		470.6 mg	10%

* 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: 106 cal (28.4%)

Protein: 56 cal (15.1%)

Carbs: 211 cal (56.5%)

About Vegetarian wrap

A vegetarian wrap is a versatile dish commonly enjoyed in various cuisines ranging from Mediterranean to American fusion. Typically wrapped in a soft tortilla, it includes fresh vegetables such as lettuce, tomatoes, and cucumbers, along with protein-rich ingredients like hummus, beans, or tofu. The wrap is often enhanced with sauces or spreads like tzatziki, tahini, or avocado. Vegetarian wraps are generally low in saturated fat while providing a good balance of carbohydrates, fiber, and plant-based protein. They are nutrient-dense, offering vitamins like vitamin A, vitamin C, and folate, alongside essential minerals such as potassium and magnesium. Their exact nutritional composition varies based on the specific ingredients used, but a typical vegetarian wrap delivers roughly 300-400 calories, with 8-12g of fiber and 10-15g of protein per serving.

Health Benefits

• High in dietary fiber from vegetables and whole grains, promoting digestive health and reducing cholesterol levels.
• Rich in vitamin C from fresh vegetables, supporting the immune system and aiding collagen production.
• Provides plant-based protein from ingredients like beans or tofu, essential for muscle repair and overall growth.
• Contains potassium from vegetables like spinach or avocado, which helps regulate blood pressure and electrolyte balance.
• Low in saturated fat, contributing to improved heart health and reduced risk of cardiovascular diseases.

Dietary Considerations

Allergens: Contains gluten (from tortilla), soy (from tofu or certain sauces), sesame (from tahini)

Suitable for: Vegetarian, lacto-ovo vegetarian, low-fat diets

Not suitable for: Gluten-free (unless using gluten-free tortilla), soy-free diets, nut-free diets (if nut-based sauces or spreads are used)

Selection and Storage

To preserve freshness, store the wrap in an airtight container in the refrigerator for up to one day. Consider assembling wraps just before consumption to prevent sogginess.

Common Questions About Vegetarian wrap Nutrition

What is the nutritional content of a vegetarian wrap?

A typical vegetarian wrap contains approximately 250-400 calories, depending on the ingredients and portion size. It may have around 8-12 grams of protein, 30-40 grams of carbohydrates, and 8-15 grams of fat. Vegetarian wraps are also a good source of fiber (4-8 grams) and may provide essential vitamins like vitamin A, vitamin C, and folate, depending on the vegetables used.

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

Traditional vegetarian wraps, made with flour or whole-grain tortillas, are generally not suitable for a strict keto diet due to their high carbohydrate content (30-40 grams per wrap). However, you can adapt the recipe by using low-carb tortilla alternatives or wrapping the fillings in lettuce leaves to make them keto-friendly.

What are the health benefits or concerns of eating vegetarian wraps?

Vegetarian wraps can be a healthy and nutrient-dense meal option, offering fiber from vegetables, plant-based protein, and a variety of vitamins and minerals. However, calorie and sodium content can increase depending on added sauces, cheese, or processed ingredients. Choose whole-grain tortillas and fresh, minimally processed fillings for the greatest health benefits.

What is a recommended serving size for a vegetarian wrap?

A single vegetarian wrap with a tortilla size of 8-10 inches is generally an appropriate serving size for one meal. Make sure to include a balance of vegetables, protein sources (like beans or tofu), and healthy fats to ensure it is a satisfying and complete meal.

How do vegetarian wraps compare to traditional wraps with meat fillings?

Vegetarian wraps tend to have fewer calories, less saturated fat, and more fiber compared to meat-filled wraps, depending on the fillings. They can be equally protein-rich by using plant-based sources like beans, lentils, or tofu. They are also generally more sustainable and align with plant-forward diets.

Data Sources & Scientific References