⏱ 25 min total

Avocado White Bean Wrap

Name: Avocado White Bean Wrap
Prep time: 25 min
Total time: 25 min
Yield: 1 serving
Ingredients: ½ tbsp Apple cider vinegar; ¼ tbsp Olive oil; ¹⁄₁₆ tsp Salt; ½ cup, shredded Red cabbage; ¼ medium Carrots; 1 tbsp Cilantro; ½ cup White beans; ¼ fruit Avocado; ⅛ cup, shredded Cheddar cheese; ¼ oz Red onion; 1 tortilla, medium Flour tortillas

Per 1 serving · 311 g · 11 ingredients

Calories

473

24%
of a 2,000 cal day

Protein
18g
15% of calories
Carbs
61g
50% of calories
Fat
19g
35% of calories

Portion

At a glance

One serving of Avocado White Bean Wrap (311 g) has 473 calories, with 18 g of protein, 61 g of carbohydrates and 19 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (37% DV), dietary fiber (43% DV) and Vitamin A (21% DV). Keep an eye on sodium and saturated fat, which provide 26% and 25% of the daily value.

Per 100 g

152cal

medium energy density

Protein per 100 cal

3.9g

Net carbs

48g

carbs minus fiber

Fiber

12g

4.4 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber43%
Vitamin A21%
Vitamin C29%
Vitamin K31%
Thiamine34%

Good source of

10–19% of the daily value

Vitamin E19%
Niacin19%

Watch

20%+ of the daily value

Sodium26%
Saturated fat25%

Ingredients

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

Directions

Prep 25 min

1
In a bowl, whisk together the vinegar, olive oil, and salt. Toss in the shredded cabbage, grated carrot, and cilantro until well combined.
2
In a separate bowl, mash the white beans and avocado together. Stir in the cheddar cheese and diced red onion until evenly distributed.
3
Spread the bean and avocado mixture evenly over each tortilla. Top with the cabbage and carrot slaw. Fold in the ends and roll up tightly.

Vitamins & minerals

Amounts for 1 serving (311 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	191 μg	21%
Vitamin C	26 mg	29%
Vitamin D	0.1 μg	1%
Vitamin E	3 mg	19%
Vitamin K	37 μg	31%
Thiamine	0.4 mg	34%
Riboflavin (B2)	0.3 mg	22%
Niacin	3 mg	19%
Vitamin B6	0.3 mg	26%
Folate (B9)	196 μg	49%
Vitamin B12	0.1 μg	5%
Pantothenic acid	1 mg	23%
Choline	21 mg	4%

Minerals

Nutrient	Amount	% Daily Value
Calcium	279 mg	28%
Iron	6 mg	76%
Potassium	1,061 mg	23%
Magnesium	102 mg	24%
Phosphorus	316 mg	45%
Zinc	3 mg	24%
Copper	0.5 mg	52%
Manganese	1 mg	49%
Selenium	18 μg	33%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	543 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	1,580 μg	—
Caffeine	0 mg	—
Cystine	0.2 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	24 μg	—
Fructose	1 g	—
Galactose	0.1 g	—
Glucose	1 g	—
Glutamic acid	4 g	—
Glycine	1 g	—
Histidine	0.5 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	7 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.3 g	—
Monounsaturated fats	10 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	2 g	—
Proline	1 g	—
Retinol	36 μg	—
Serine	1 g	—
Starch	20 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0.1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.1 μg	—

Burning 473 calories

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

90min
Walking (3.5 mph)
57min
Cycling (moderate)
39min
Running (6 mph)
67min
Swimming laps

Common questions

How many calories are in Avocado White Bean Wrap?

One serving of Avocado White Bean Wrap (1 serving) has 473 calories, which works out to 152 calories per 100 g. That is about 24% of a 2,000-calorie day.

Is Avocado White Bean Wrap high in protein?

It provides a solid 18 g of protein per serving (37% of the 50 g daily value), but protein supplies only 15% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Avocado White Bean Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 48 g of net carbs and 50% 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 White Bean Wrap?

593 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Avocado White Bean Wrap?

4.4 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 (311 g)

Calories473

% Daily Value*

Total fat 19g	24%
Saturated fat 5g	25%
Trans fat 0.2g
Cholesterol 14mg	5%
Sodium 593mg	26%
Total carbohydrate 61g	22%
Dietary fiber 12g	43%
Total sugars 4.4g
Protein 18g

* 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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