⏱ 19 min totalChicken Ranch Wrap
Per 1 serving · 433 g · 8 ingredients
of a 2,000 cal day
- Protein32g29% of calories
- Carbs34g31% of calories
- Fat20g41% of calories
At a glance
One serving of Chicken Ranch Wrap (433 g) has 443 calories, with 32 g of protein, 34 g of carbohydrates and 20 g of fat. Most of its energy comes from fat (41% of calories). It is high in protein (63% DV), Vitamin A (33% DV) and Vitamin C (46% DV). Keep an eye on sodium and cholesterol, which provide 33% and 30% of the daily value.
High in
20%+ of the daily value
- Protein63%
- Vitamin A33%
- Vitamin C46%
- Vitamin K108%
- Thiamine32%
- Riboflavin (B2)33%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin E16%
- Vitamin B1213%
- Calcium15%
- Magnesium17%
- Zinc13%
Watch
20%+ of the daily value
- Sodium33%
- Cholesterol30%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 spray , about 1/3 second Cooking spray
4 oz Chicken breast
1 tortilla, medium Flour tortillas
¼ cup, chopped or sliced Tomatoes
1 cup shredded Romaine lettuce
2 tbsp Ranch dressing
2 stalks, large (11 inches long) Celery
¼ cup, sliced Red bell pepper
Directions
- 1
Heat a skillet over medium-high heat and coat it with nonstick spray.
- 2
Add the chopped chicken to the skillet and sauté for 7-12 minutes, or until cooked through and no longer pink. Remove from heat.
- 3
Fill the tortilla with the cooked chicken, chopped tomato, lettuce, and ranch dressing.
- 4
Serve the wrap with red pepper slices and celery.
Vitamins & minerals
Amounts for 1 serving (433 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 300 μg | 33% |
| Vitamin C | 41 mg | 46% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 2 mg | 16% |
| Vitamin K | 130 μg | 108% |
| Thiamine | 0.4 mg | 32% |
| Riboflavin (B2) | 0.4 mg | 33% |
| Niacin | 14 mg | 85% |
| Vitamin B6 | 1 mg | 93% |
| Folate (B9) | 195 μg | 49% |
| Vitamin B12 | 0.3 μg | 13% |
| Pantothenic acid | 2 mg | 48% |
| Choline | 123 mg | 22% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 145 mg | 15% |
| Iron | 3 mg | 37% |
| Potassium | 1,069 mg | 23% |
| Magnesium | 71 mg | 17% |
| Phosphorus | 445 mg | 64% |
| Zinc | 1 mg | 13% |
| Copper | 0.2 mg | 24% |
| Manganese | 1 mg | 23% |
| Selenium | 39 μg | 71% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 1 g | — |
| Alpha carotene | 50 μg | — |
| Arginine | 2 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 3,381 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 2 g | — |
| Galactose | 1 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0.4 g | — |
| Leucine | 2 g | — |
| Lycopene | 1,158 μg | — |
| Lysine | 3 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 5 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 9 g | — |
| Proline | 1 g | — |
| Retinol | 12 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 1 g | — |
| Total omega 6 | 7 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 443 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 84minWalking (3.5 mph)
- 53minCycling (moderate)
- 37minRunning (6 mph)
- 62minSwimming laps
Common questions
How many calories are in Chicken Ranch Wrap?
One serving of Chicken Ranch Wrap (1 serving) has 443 calories, which works out to 102 calories per 100 g. That is about 22% of a 2,000-calorie day.
Is Chicken Ranch Wrap high in protein?
It provides a solid 32 g of protein per serving (63% of the 50 g daily value), but protein supplies only 29% 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 Ranch Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 29 g of net carbs and 31% 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 Ranch Wrap?
757 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Chicken Ranch Wrap?
7.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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