⏱ 20 min totalChicken and Ranch Wrap
Per 1 serving · 146 g · 5 ingredients
of a 2,000 cal day
- Protein20g32% of calories
- Carbs25g39% of calories
- Fat8g29% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken and Ranch Wrap (146 g) has 255 calories, with 20 g of protein, 25 g of carbohydrates and 8 g of fat. Most of its energy comes from carbs (39% of calories). It is high in protein (40% DV), Vitamin K (26% DV) and thiamine (27% DV).
High in
20%+ of the daily value
- Protein40%
- Vitamin K26%
- Thiamine27%
- Niacin53%
- Vitamin B647%
- Folate (B9)24%
Good source of
10–19% of the daily value
- Vitamin A12%
- Riboflavin (B2)16%
- Choline12%
- Copper10%
- Manganese11%
Watch
20%+ of the daily value
Nothing notable
Ingredients
For one serving. Tap an ingredient to see its nutrition.
⅛ tbsp Olive oil
2 ½ oz Chicken breast
¼ tbsp Ranch dressing
1 tortilla, medium Flour tortillas
½ cup shredded Romaine lettuce
Directions
- 1
Chop chicken into bite sized pieces. Heat oil in a pan over medium-high heat. Cook chicken for 10-15 minutes, or until cooked through, no longer pink, and the juices run clear. Set aside.
- 2
Toss chicken with the ranch dressing until coated.
- 3
To make a wrap, spread a half a cup of the chicken mixture on a wrap and top with half a cup of lettuce.
- 4
Wrap can be heated up in microwave slightly to make soft; heat up the mixture as well for a hot sandwich.
Vitamins & minerals
Amounts for 1 serving (146 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 108 μg | 12% |
| Vitamin C | 1 mg | 1% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 1 mg | 6% |
| Vitamin K | 32 μg | 26% |
| Thiamine | 0.3 mg | 27% |
| Riboflavin (B2) | 0.2 mg | 16% |
| Niacin | 9 mg | 53% |
| Vitamin B6 | 1 mg | 47% |
| Folate (B9) | 95 μg | 24% |
| Vitamin B12 | 0.1 μg | 6% |
| Pantothenic acid | 1 mg | 24% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 71 mg | 7% |
| Iron | 2 mg | 25% |
| Potassium | 364 mg | 8% |
| Magnesium | 33 mg | 8% |
| Phosphorus | 252 mg | 36% |
| Zinc | 1 mg | 7% |
| Copper | 0.1 mg | 10% |
| Manganese | 0.3 mg | 11% |
| Selenium | 28 μg | 51% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 1,229 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.1 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 1 g | — |
| Methionine | 0.5 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 5 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 255 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 48minWalking (3.5 mph)
- 31minCycling (moderate)
- 21minRunning (6 mph)
- 36minSwimming laps
Common questions
How many calories are in Chicken and Ranch Wrap?
One serving of Chicken and Ranch Wrap (1 serving) has 255 calories, which works out to 175 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Chicken and Ranch Wrap high in protein?
Yes. It has 20 g of protein per serving, and 32% of its calories come from protein (7.8 g of protein per 100 calories).
Is Chicken and Ranch Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 39% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Ranch Wrap?
394 mg per serving.
How much sugar is in Chicken and Ranch Wrap?
2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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