⏱ 17 min totalChicken and Veggie Wrap
Per 1 serving · 441 g · 12 ingredients
of a 2,000 cal day
- Protein36g36% of calories
- Carbs34g34% of calories
- Fat14g30% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken and Veggie Wrap (441 g) has 404 calories, with 36 g of protein, 34 g of carbohydrates and 14 g of fat. Most of its energy comes from protein (36% of calories). It is high in protein (72% DV), Vitamin A (23% DV) and Vitamin C (81% DV). Keep an eye on sodium and cholesterol, which provide 57% and 28% of the daily value.
High in
20%+ of the daily value
- Protein72%
- Vitamin A23%
- Vitamin C81%
- Vitamin K82%
- Thiamine37%
- Riboflavin (B2)47%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Vitamin E19%
- Vitamin B1218%
- Calcium16%
- Zinc17%
Watch
20%+ of the daily value
- Sodium57%
- Cholesterol28%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
½ tbsp Olive oil
4 oz Chicken breast
1 tortilla, medium Flour tortillas
½ tbsp Dijon mustard
2 tbsp Greek yogurt
½ cup Spinach
¼ cup, sliced Zucchini
⅜ cup, halves Sweet red peppers
½ medium whole Tomatoes
2 leaf inner Romaine lettuce
¼ cup, sliced Red bell pepper
2 ½ medium White mushrooms
Directions
- 1
Heat the olive oil in a pan over medium-high heat. Add the chicken breasts and cook for about 6 minutes on each side until fully cooked and no longer pink, ensuring an internal temperature of 165°F.
- 2
Allow the chicken to rest for 5 minutes, then chop into bite-sized pieces.
- 3
Lay the tortillas flat and spread each with Dijon mustard and plain yogurt.
- 4
Top the tortillas with chopped chicken, spinach, zucchini, red peppers, tomato, lettuce, red bell pepper, and mushrooms.
- 5
Roll up the tortillas and enjoy!
Vitamins & minerals
Amounts for 1 serving (441 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 210 μg | 23% |
| Vitamin C | 73 mg | 81% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 3 mg | 19% |
| Vitamin K | 98 μg | 82% |
| Thiamine | 0.4 mg | 37% |
| Riboflavin (B2) | 1 mg | 47% |
| Niacin | 15 mg | 96% |
| Vitamin B6 | 1 mg | 102% |
| Folate (B9) | 157 μg | 39% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 3 mg | 54% |
| Choline | 123 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 156 mg | 16% |
| Iron | 4 mg | 46% |
| Potassium | 1,100 mg | 23% |
| Magnesium | 86 mg | 20% |
| Phosphorus | 469 mg | 67% |
| Zinc | 2 mg | 17% |
| Copper | 0.4 mg | 39% |
| Manganese | 1 mg | 29% |
| Selenium | 47 μg | 86% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 67 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 2,155 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 17 μg | — |
| Fructose | 2 g | — |
| Galactose | 0.2 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 1 g | — |
| Leucine | 3 g | — |
| Lycopene | 1,582 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 7 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 8 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.4 g | — |
| Tryptophan | 0.4 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 404 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 77minWalking (3.5 mph)
- 48minCycling (moderate)
- 34minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Chicken and Veggie Wrap?
One serving of Chicken and Veggie Wrap (1 serving) has 404 calories, which works out to 92 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Chicken and Veggie Wrap high in protein?
Yes. It has 36 g of protein per serving, and 36% of its calories come from protein (8.9 g of protein per 100 calories).
Is Chicken and Veggie Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 30 g of net carbs and 34% 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 Veggie Wrap?
1308 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken and Veggie Wrap?
6.9 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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