⏱ 10 min total

Avocado lettuce wrap

Name: Avocado lettuce wrap
Prep time: 10 min
Total time: 10 min
Yield: 1 serving
Ingredients: ¾ medium whole Tomatoes; ⅛ pepper Jalapeno peppers; ½ tbsp chopped Onion; ¾ clove Garlic; ¹⁄₁₆ cup Cilantro; 2 leaf outer Romaine lettuce; ½ fruit Avocado; ½ tsp Lime juice

Per 1 serving · 261 g · 8 ingredients

Calories

194

10%
of a 2,000 cal day

Protein
3.7g
7% of calories
Carbs
16g
29% of calories
Fat
15g
64% of calories

Portion

✓ Low sodium
✓ Cholesterol free

At a glance

One serving of Avocado lettuce wrap (261 g) has 194 calories, with 3.7 g of protein, 16 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (64% of calories). It is high in dietary fiber (33% DV), Vitamin A (33% DV) and Vitamin C (32% DV).

Per 100 g

74cal

low energy density

Protein per 100 cal

1.9g

Net carbs

carbs minus fiber

Fiber

9.2g

4.1 g sugar

High in

20%+ of the daily value

Dietary fiber33%
Vitamin A33%
Vitamin C32%
Vitamin K74%
Vitamin B632%
Folate (B9)43%

Good source of

10–19% of the daily value

Vitamin E18%
Thiamine13%
Riboflavin (B2)14%
Niacin16%
Iron18%
Potassium19%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 min

1
Mince garlic, dice tomatoes and jalapeno, chop cilantro.
2
In a medium sized bowl, mash the avocados. Stir in all the ingredients other than the lettuce.
3
Spread 2 to 3 tablespoons of this mixture onto lettuce leaves and wrap.

Vitamins & minerals

Amounts for 1 serving (261 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	294 μg	33%
Vitamin C	29 mg	32%
Vitamin D	0 μg	0%
Vitamin E	3 mg	18%
Vitamin K	89 μg	74%
Thiamine	0.2 mg	13%
Riboflavin (B2)	0.2 mg	14%
Niacin	3 mg	16%
Vitamin B6	0.4 mg	32%
Folate (B9)	174 μg	43%
Vitamin B12	0 μg	0%
Pantothenic acid	2 mg	31%
Choline	27 mg	5%

Minerals

Nutrient	Amount	% Daily Value
Calcium	46 mg	5%
Iron	1 mg	18%
Potassium	873 mg	19%
Magnesium	49 mg	12%
Phosphorus	97 mg	14%
Zinc	1 mg	9%
Copper	0.3 mg	29%
Manganese	0.3 mg	15%
Selenium	1 μg	2%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.2 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	119 μg	—
Arginine	0.2 g	—
Aspartic acid	0.4 g	—
Beta carotene	3,453 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	9 μg	—
Fructose	2 g	—
Galactose	0.1 g	—
Glucose	2 g	—
Glutamic acid	1 g	—
Glycine	0.2 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.2 g	—
Lycopene	2,374 μg	—
Lysine	0.2 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	10 g	—
Phenylalanine	0.2 g	—
Polyunsaturated fats	2 g	—
Proline	0.2 g	—
Retinol	0 μg	—
Serine	0.2 g	—
Starch	0.1 g	—
Sucrose	0.1 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0.1 g	—
Total omega 6	0 g	—
Tryptophan	0 g	—
Tyrosine	0.1 g	—
Valine	0.2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 194 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

37min
Walking (3.5 mph)
23min
Cycling (moderate)
16min
Running (6 mph)
27min
Swimming laps

Common questions

How many calories are in Avocado lettuce wrap?

One serving of Avocado lettuce wrap (1 serving) has 194 calories, which works out to 74 calories per 100 g. That is about 9.7% of a 2,000-calorie day.

Is Avocado lettuce wrap high in protein?

Not especially. It has 3.7 g of protein per serving, and protein supplies 7% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado lettuce wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 6 g of net carbs and 29% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Avocado lettuce wrap?

17 mg per serving, which meets the FDA definition of low sodium (140 mg or less).

How much sugar is in Avocado lettuce wrap?

4.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (261 g)

Calories194

% Daily Value*

Total fat 15g	19%
Saturated fat 2.2g	11%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 17mg	1%
Total carbohydrate 16g	6%
Dietary fiber 9.2g	33%
Total sugars 4.1g
Protein 3.7g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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