⏱ 7 min totalHam and Avocado Egg Wrap
Per 1 serving · 133 g · 4 ingredients
of a 2,000 cal day
- Protein12g20% of calories
- Carbs5.7g10% of calories
- Fat18g70% of calories
- ✓ Keto-friendly
At a glance
One serving of Ham and Avocado Egg Wrap (133 g) has 232 calories, with 12 g of protein, 5.7 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (70% of calories). It is high in protein (24% DV), thiamine (20% DV) and riboflavin (b2) (27% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 71% of the daily value.
High in
20%+ of the daily value
- Protein24%
- Thiamine20%
- Riboflavin (B2)27%
- Vitamin B624%
- Vitamin B1224%
- Pantothenic acid32%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A13%
- Vitamin E11%
- Niacin11%
- Folate (B9)17%
- Iron18%
Watch
20%+ of the daily value
- Saturated fat29%
- Cholesterol71%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat a small nonstick skillet over medium heat. Grease with butter or oil.
- 2
In a bowl, crack one egg and mix well with a fork. Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan into a tortilla shape.
- 3
Let cook 30 seconds or until the bottom is set. Carefully flip with a large spatula and let cook another 30 seconds.
- 4
Remove from pan. Let egg wrap cool slightly (or fully), top as desired with ham and avocado, roll and serve warm or cold.
Vitamins & minerals
Amounts for 1 serving (133 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 116 μg | 13% |
| Vitamin C | 6 mg | 7% |
| Vitamin D | 1 μg | 8% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.2 mg | 20% |
| Riboflavin (B2) | 0.3 mg | 27% |
| Niacin | 2 mg | 11% |
| Vitamin B6 | 0.3 mg | 24% |
| Folate (B9) | 66 μg | 17% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 2 mg | 32% |
| Choline | 178 mg | 32% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 42 mg | 4% |
| Iron | 1 mg | 18% |
| Potassium | 394 mg | 8% |
| Magnesium | 27 mg | 6% |
| Phosphorus | 169 mg | 24% |
| Zinc | 1 mg | 12% |
| Copper | 0.2 mg | 18% |
| Manganese | 0.2 mg | 10% |
| Selenium | 21 μg | 39% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 39 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 0.5 g | — |
| Histidine | 0.3 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 9 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 0.5 g | — |
| Retinol | 112 μg | — |
| Serine | 1 g | — |
| Starch | 0.1 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 232 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 44minWalking (3.5 mph)
- 28minCycling (moderate)
- 19minRunning (6 mph)
- 33minSwimming laps
Common questions
How many calories are in Ham and Avocado Egg Wrap?
One serving of Ham and Avocado Egg Wrap (1 serving) has 232 calories, which works out to 174 calories per 100 g. That is about 12% of a 2,000-calorie day.
Is Ham and Avocado Egg Wrap high in protein?
It provides a solid 12 g of protein per serving (24% of the 50 g daily value), but protein supplies only 20% 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 Ham and Avocado Egg Wrap keto-friendly?
It can fit a ketogenic diet: 2 g of net carbs per serving, with carbs making up 10% of calories.
How much sodium is in Ham and Avocado Egg Wrap?
395 mg per serving.
How much sugar is in Ham and Avocado Egg Wrap?
0.5 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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