⏱ 13 min totalEgg White Spinach Feta Wrap
Per 1 serving · 266 g · 7 ingredients
of a 2,000 cal day
- Protein22g32% of calories
- Carbs30g44% of calories
- Fat7.3g24% of calories
- ✓ Protein-dense
At a glance
One serving of Egg White Spinach Feta Wrap (266 g) has 274 calories, with 22 g of protein, 30 g of carbohydrates and 7.3 g of fat. Most of its energy comes from carbs (44% of calories). It is high in protein (44% DV), Vitamin A (34% DV) and Vitamin C (21% DV). Keep an eye on sodium, which provides 33% of the daily value.
High in
20%+ of the daily value
- Protein44%
- Vitamin A34%
- Vitamin C21%
- Vitamin K245%
- Thiamine31%
- Riboflavin (B2)74%
Good source of
10–19% of the daily value
- Dietary fiber12%
- Vitamin B618%
- Vitamin B1218%
- Pantothenic acid18%
- Potassium17%
- Zinc12%
Watch
20%+ of the daily value
- Sodium33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 tortilla, medium Flour tortillas
¼ cup, pieces or slices White mushrooms
¼ tsp Black pepper
2 cup Spinach
3 egg white (separated from yolk) Egg white
⅛ cup, crumbled Feta cheese
1 tbsp Sun-dried tomatoes
Directions
- 1
Heat the tortilla in the microwave on high for one minute.
- 2
Heat a small skillet over medium heat and coat it with cooking spray. Sauté the mushrooms and pepper for two minutes.
- 3
Stir in the spinach and sauté for another one to two minutes, or until wilted.
- 4
Add the egg whites to the skillet and cook, stirring often, until they are set, about two minutes.
- 5
Place the egg scramble in the center of the tortilla. Top with the crumbled feta and sun-dried tomatoes.
- 6
Fold up one end of the tortilla, then both sides to wrap. Serve immediately or wrap in foil and take to go.
Vitamins & minerals
Amounts for 1 serving (266 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 306 μg | 34% |
| Vitamin C | 19 mg | 21% |
| Vitamin D | 0.1 μg | 1% |
| Vitamin E | 1 mg | 9% |
| Vitamin K | 294 μg | 245% |
| Thiamine | 0.4 mg | 31% |
| Riboflavin (B2) | 1 mg | 74% |
| Niacin | 3 mg | 21% |
| Vitamin B6 | 0.2 mg | 18% |
| Folate (B9) | 189 μg | 47% |
| Vitamin B12 | 0.4 μg | 18% |
| Pantothenic acid | 1 mg | 18% |
| Choline | 26 mg | 5% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 225 mg | 23% |
| Iron | 4 mg | 48% |
| Potassium | 788 mg | 17% |
| Magnesium | 82 mg | 20% |
| Phosphorus | 226 mg | 32% |
| Zinc | 1 mg | 12% |
| Copper | 0.3 mg | 30% |
| Manganese | 1 mg | 38% |
| Selenium | 41 μg | 74% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0.1 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 3,395 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 15 μg | — |
| Fructose | 0.2 g | — |
| Galactose | 0.1 g | — |
| Glucose | 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 | 1,552 μg | — |
| Lysine | 1 g | — |
| Maltose | 1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 23 μg | — |
| Serine | 1 g | — |
| Starch | 20 g | — |
| Sucrose | 0.5 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.1 μg | — |
Burning 274 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 52minWalking (3.5 mph)
- 33minCycling (moderate)
- 23minRunning (6 mph)
- 39minSwimming laps
Common questions
How many calories are in Egg White Spinach Feta Wrap?
One serving of Egg White Spinach Feta Wrap (1 serving) has 274 calories, which works out to 103 calories per 100 g. That is about 14% of a 2,000-calorie day.
Is Egg White Spinach Feta Wrap high in protein?
Yes. It has 22 g of protein per serving, and 32% of its calories come from protein (8.1 g of protein per 100 calories).
Is Egg White Spinach Feta Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 27 g of net carbs and 44% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Egg White Spinach Feta Wrap?
754 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Egg White Spinach Feta Wrap?
5 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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