⏱ 65 min totalChicken, Black Bean & Rice Wrap
Per 1 serving · 172 g · 6 ingredients
of a 2,000 cal day
- Protein19g23% of calories
- Carbs47g57% of calories
- Fat7.2g20% of calories
At a glance
One serving of Chicken, Black Bean & Rice Wrap (172 g) has 333 calories, with 19 g of protein, 47 g of carbohydrates and 7.2 g of fat. Most of its energy comes from carbs (57% of calories). It is high in protein (38% DV), thiamine (36% DV) and niacin (41% DV). Keep an eye on sodium, which provides 20% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Thiamine36%
- Niacin41%
- Vitamin B632%
- Folate (B9)34%
- Pantothenic acid20%
Good source of
10–19% of the daily value
- Dietary fiber16%
- Riboflavin (B2)19%
- Calcium15%
- Magnesium11%
- Zinc12%
Watch
20%+ of the daily value
- Sodium20%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
¹⁄₁₆ cup, chopped or sliced Tomatoes
³⁄₁₆ cup Black beans
⅛ cup White rice
³⁄₁₆ full breast (both fillets) Chicken breast
1 tortilla, medium Flour tortillas
¹⁄₁₆ cup, shredded Cheddar cheese
Directions
- 1
Cook rice according to package directions (usually around 20 minutes).
- 2
Poach chicken in a pot of boiling water for 20 minutes or until cooked through.
- 3
Place black beans into a colander or strainer, and rinse. Add diced tomatoes with green chilies, and toss to mix. Transfer to a large bowl, and mix in rice, chicken and cheese.
- 4
Divide the mixture evenly among the tortillas, and roll up. Eat immediately, or wrap individually in plastic wrap, place into a large freezer bag, and freeze. Reheat as needed in the microwave for lunch or snacks.
Vitamins & minerals
Amounts for 1 serving (172 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 34 μg | 4% |
| Vitamin C | 3 mg | 4% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 1 mg | 5% |
| Vitamin K | 4 μg | 3% |
| Thiamine | 0.4 mg | 36% |
| Riboflavin (B2) | 0.2 mg | 19% |
| Niacin | 7 mg | 41% |
| Vitamin B6 | 0.4 mg | 32% |
| Folate (B9) | 136 μg | 34% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 20% |
| Choline | 50 mg | 9% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 146 mg | 15% |
| Iron | 3 mg | 42% |
| Potassium | 397 mg | 8% |
| Magnesium | 44 mg | 11% |
| Phosphorus | 288 mg | 41% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 23% |
| Manganese | 1 mg | 24% |
| Selenium | 27 μg | 48% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 15 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 75 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0 g | — |
| Glucose | 0.2 g | — |
| Glutamic acid | 4 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 2 g | — |
| Lycopene | 386 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 27 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 | 0.2 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 333 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 63minWalking (3.5 mph)
- 40minCycling (moderate)
- 28minRunning (6 mph)
- 47minSwimming laps
Common questions
How many calories are in Chicken, Black Bean & Rice Wrap?
One serving of Chicken, Black Bean & Rice Wrap (1 serving) has 333 calories, which works out to 193 calories per 100 g. That is about 17% of a 2,000-calorie day.
Is Chicken, Black Bean & Rice Wrap high in protein?
It provides a solid 19 g of protein per serving (38% of the 50 g daily value), but protein supplies only 23% 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 Chicken, Black Bean & Rice Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 57% 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, Black Bean & Rice Wrap?
466 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken, Black Bean & Rice Wrap?
2.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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