⏱ 20 min total

Chicken wrap

Name: Chicken wrap
Prep time: 5 min
Cook time: 15 min
Total time: 20 min
Yield: 1 serving
Ingredients: ⅜ full breast (both fillets) Chicken breast; ⅛ tsp Olive oil; ¹⁄₁₆ cup, chopped Scallions; 1 tortilla, medium Flour tortillas; ½ cup shredded Romaine lettuce; ⅛ tbsp Dijon mustard

Per 1 serving · 164 g · 6 ingredients

Calories

253

13%
of a 2,000 cal day

Protein
24g
39% of calories
Carbs
25g
40% of calories
Fat
5.8g
21% of calories

Portion

✓ Protein-dense

At a glance

One serving of Chicken wrap (164 g) has 253 calories, with 24 g of protein, 25 g of carbohydrates and 5.8 g of fat. Most of its energy comes from carbs (40% of calories). It is high in protein (48% DV), Vitamin K (27% DV) and thiamine (27% DV). Keep an eye on cholesterol, which provides 22% of the daily value.

Per 100 g

155cal

medium energy density

Protein per 100 cal

9.5g

Net carbs

23g

carbs minus fiber

Fiber

1.8g

1.9 g sugar

High in

20%+ of the daily value

Protein48%
Vitamin K27%
Thiamine27%
Niacin64%
Vitamin B658%
Folate (B9)25%

Good source of

10–19% of the daily value

Vitamin A12%
Riboflavin (B2)19%
Choline14%
Copper11%
Manganese12%

Watch

20%+ of the daily value

Cholesterol22%

Ingredients

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

Directions

Prep 5 minCook 15 min

1
Cook the chicken breast if not using deli meats: To cook, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop into strips or cubes.
2
Combine all of the ingredients except for the tortilla and lettuce in a large bowl. This mixture can be kept for up to 3 days in the fridge.
3
To make a wrap, spread a half a cup of the 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 too for a hot sandwich.

Vitamins & minerals

Amounts for 1 serving (164 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	110 μg	12%
Vitamin C	2 mg	2%
Vitamin D	0 μg	0%
Vitamin E	1 mg	5%
Vitamin K	33 μg	27%
Thiamine	0.3 mg	27%
Riboflavin (B2)	0.2 mg	19%
Niacin	10 mg	64%
Vitamin B6	1 mg	58%
Folate (B9)	99 μg	25%
Vitamin B12	0.2 μg	7%
Pantothenic acid	1 mg	29%
Choline	79 mg	14%

Minerals

Nutrient	Amount	% Daily Value
Calcium	74 mg	7%
Iron	2 mg	27%
Potassium	432 mg	9%
Magnesium	39 mg	9%
Phosphorus	286 mg	41%
Zinc	1 mg	8%
Copper	0.1 mg	11%
Manganese	0.3 mg	12%
Selenium	32 μg	59%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	2 g	—
Beta carotene	1,247 μg	—
Caffeine	0 mg	—
Cystine	0.3 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 g	—
Leucine	2 g	—
Lycopene	0 μg	—
Lysine	2 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	6 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	0.3 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 253 calories

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

48min
Walking (3.5 mph)
30min
Cycling (moderate)
21min
Running (6 mph)
36min
Swimming laps

Common questions

How many calories are in Chicken wrap?

One serving of Chicken wrap (1 serving) has 253 calories, which works out to 155 calories per 100 g. That is about 13% of a 2,000-calorie day.

Is Chicken wrap high in protein?

Yes. It has 24 g of protein per serving, and 39% of its calories come from protein (9.5 g of protein per 100 calories).

Is Chicken wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 23 g of net carbs and 40% 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 wrap?

413 mg per serving.

How much sugar is in Chicken wrap?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (164 g)

Calories253

% Daily Value*

Total fat 5.8g	7%
Saturated fat 1.2g	6%
Trans fat 0g
Cholesterol 65mg	22%
Sodium 413mg	18%
Total carbohydrate 25g	9%
Dietary fiber 1.8g	6%
Total sugars 1.9g
Protein 24g

* 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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