Wrap sandwich

Lunch

Item Rating: 71/100

1 serving (250 grams) contains 350 calories, 15.0 grams of protein, 12.0 grams of fat, and 40.0 grams of carbohydrates.

Nutrition Information

1 cup (240g)

Calories		336
% Daily Value*
Total Fat		11.5 g	14%
	Saturated Fat	3.8 g	19%
	Polyunsaturated Fat	0 g
Cholesterol		28.8 mg	9%
Sodium		768 mg	33%
Total Carbohydrates		38.4 g	13%
	Dietary Fiber	4.8 g	17%
	Sugars	3.8 g
protein		14.4 g	28%
Vitamin D		0 mcg	0%
Calcium		144 mg	11%
Iron		1.9 mg	10%
Potassium		288 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: 103 cal (32.9%)

Protein: 57 cal (18.3%)

Carbs: 153 cal (48.8%)

About Wrap sandwich

A wrap sandwich is a versatile food that involves wrapping a flatbread, such as a tortilla, around various fillings like meats, vegetables, cheeses, and spreads. This style of sandwich has origins in Mediterranean and Mexican cuisines but is now enjoyed globally for its portability and adaptability. Nutritionally, a wrap sandwich can vary widely depending on its components. A standard whole wheat tortilla provides around 120 calories, 2 grams of fat, 4 grams of protein, and 20 grams of carbohydrates, along with dietary fiber and key micronutrients like iron and magnesium. The fillings, such as lean proteins and vegetables, significantly enrich its nutrient content, providing essential vitamins, minerals, and healthy fats.

Health Benefits

• Rich in fiber from whole grain wraps and vegetables, which supports digestive health and helps regulate blood sugar levels.
• High in protein when filled with lean meats, tofu, beans, or legumes, aiding in muscle repair and growth.
• Provides essential vitamins such as vitamin A and C from vegetables, which strengthen the immune system and support skin health.

Dietary Considerations

Allergens: Contains wheat, dairy (if cheese or dressings are used), soy (if soy-based ingredients are included)

Suitable for: High-protein diets, mediterranean diets, flexitarian diets

Not suitable for: Gluten-free diets (unless a gluten-free wrap is used), nut-free diets (if nut spreads or oils are included), vegan diets (if it contains meat, dairy, or eggs)

Selection and Storage

Wrap sandwiches should be stored in an airtight container in the refrigerator for up to 2 days. To maintain freshness, add moist ingredients like sauces or spreads just before consumption.

Common Questions About Wrap sandwich Nutrition

Is a wrap sandwich high in protein?

The protein content of a wrap sandwich depends on the filling. For example, a turkey or chicken wrap typically contains about 20-30 grams of protein per serving, while vegetarian options with beans or tofu may have around 10-15 grams. The tortilla itself usually adds minimal protein, around 2-4 grams.

Can I eat a wrap sandwich on a keto diet?

Traditional wrap sandwiches made with flour tortillas are generally not keto-friendly due to their high carbohydrate content (20-30 grams per tortilla). However, alternatives like low-carb tortillas or lettuce wraps can make the meal suitable for keto diets if the fillings are low-carbohydrate, such as meats, cheeses, and non-starchy vegetables.

What are the health benefits or concerns of eating a wrap sandwich?

Wrap sandwiches can offer a balanced meal with proteins, vegetables, and grains depending on the ingredients. Whole grain tortillas provide fiber and vitamins like B vitamins. However, some wraps can be high in sodium, saturated fats, or refined carbohydrates if not carefully chosen. Opting for whole-grain wraps and lean protein can make them a healthier choice.

How much of a wrap sandwich should I eat per serving?

A standard serving is typically one wrap sandwich, providing around 300-600 calories depending on the fillings and tortilla type. For lighter meals or calorie-controlled diets, half a wrap sandwich paired with a side salad can be a better portion size.

How does a wrap sandwich compare to a regular sandwich?

Wrap sandwiches can be lower in calories depending on tortilla size and type, with smaller or thin wraps often having fewer calories than two slices of bread. They are also a great option for portable meals and often hold ingredients securely. Regular sandwiches may provide more volume or texture variety, depending on bread type.

Data Sources & Scientific References