Whole meal wrap

Lunch

Item Rating: 76/100

1 serving (60 grams) contains 130 calories, 5.0 grams of protein, 3.0 grams of fat, and 22.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		520.0
% Daily Value*
Total Fat		12 g	15%
	Saturated Fat	2.0 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		1000.0 mg	43%
Total Carbohydrates		88.0 g	32%
	Dietary Fiber	12 g	42%
	Sugars	4.0 g
protein		20.0 g	40%
Vitamin D		0 mcg	0%
Calcium		160.0 mg	12%
Iron		4.8 mg	26%
Potassium		320.0 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: 108 cal (20.0%)

Protein: 80 cal (14.8%)

Carbs: 352 cal (65.2%)

About Whole meal wrap

Whole meal wraps, also known as whole wheat wraps, are a popular staple in various cuisines, particularly Mediterranean and Western, often used as an alternative to bread for making sandwiches or rolls. Made from whole wheat flour, they retain the bran, germ, and endosperm components of the grain, making them high in dietary fiber, vitamins, and minerals. A standard whole meal wrap (about 60g) provides approximately 150-180 calories, 4-5g of fiber, 6-7g of protein, and is relatively low in fat. Whole wheat wraps are an excellent source of B vitamins (notably niacin and folate) and minerals such as magnesium, phosphorus, and iron, which are crucial for energy production and overall health.

Health Benefits

• Promote digestive health due to their high dietary fiber content, which aids in regular bowel movements and supports gut health.
• Help maintain energy levels with B vitamins like niacin and thiamine, essential for carbohydrate metabolism.
• Support heart health by providing magnesium, which helps regulate blood pressure and improve cardiovascular function.

Dietary Considerations

Allergens: Contains wheat, gluten

Suitable for: Vegetarian, low-fat

Not suitable for: Gluten-free, keto

Selection and Storage

Store whole meal wraps in a cool, dry place or in the refrigerator to extend freshness. Keep them sealed in their packaging to prevent them from drying out.

Common Questions About Whole meal wrap Nutrition

How much protein and calories are in a whole meal wrap?

A typical whole meal wrap contains around 130-190 calories and 3-6 grams of protein per wrap, depending on the size and brand. It also offers fiber (3-5 grams) and essential nutrients like iron and magnesium, making it a nutritious option.

Can I eat whole meal wraps on a keto diet?

Whole meal wraps are generally not suitable for a strict keto diet because they contain around 18-25 grams of carbohydrates per wrap, which is too high for the typical keto carb limit of 20-50 grams per day. Low-carb tortilla options may be a better alternative.

Are whole meal wraps healthy?

Whole meal wraps are considered a healthier option than white wraps due to their higher fiber and nutrient content, which supports digestion and heart health. However, some brands may add refined grains or unhealthy fats, so check labels for whole grains and minimal additives.

What is the recommended portion size for whole meal wraps?

Typically, one whole meal wrap serves as a single portion for most meals. If you're using it as part of a high-calorie dish, consider splitting one wrap or pairing it with protein- and vegetable-rich fillings to maintain balanced nutrition.

How do whole meal wraps compare to white wraps?

Whole meal wraps are a better choice nutritionally, as they contain more fiber (3-5 grams compared to 1 gram) and more micronutrients like magnesium and iron. White wraps tend to be more processed and offer less sustained energy due to their lower fiber content.

Data Sources & Scientific References