cherry image
Ham, Swiss & Spinach Wrap⏱ 15 min total
Recipes

Ham, Swiss & Spinach Wrap

Per 1 serving · 140 g · 4 ingredients

Calories
335
17%
of a 2,000 cal day
  • Protein
    21g
    25% of calories
  • Carbs
    28g
    33% of calories
  • Fat
    15g
    42% of calories
Portion

At a glance

One serving of Ham, Swiss & Spinach Wrap (140 g) has 335 calories, with 21 g of protein, 28 g of carbohydrates and 15 g of fat. Most of its energy comes from fat (42% of calories). It is high in protein (42% DV), Vitamin K (42% DV) and thiamine (50% DV). Keep an eye on sodium and saturated fat, which provide 43% and 36% of the daily value.

Per 100 g
239cal
medium energy density
Protein per 100 cal
6.2g
Net carbs
25g
carbs minus fiber
Fiber
2.1g
1.9 g sugar

High in

20%+ of the daily value

  • Protein42%
  • Vitamin K42%
  • Thiamine50%
  • Niacin21%
  • Folate (B9)20%
  • Vitamin B1249%

Good source of

10–19% of the daily value

  • Vitamin A12%
  • Riboflavin (B2)19%
  • Vitamin B619%
  • Choline10%
  • Magnesium10%
  • Copper16%

Watch

20%+ of the daily value

  • Sodium43%
  • Saturated fat36%

Ingredients

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

Directions

Prep 10 minCook 5 min
  1. 1

    Lay a tortilla flat on a plate.

  2. 2

    Layer the ingredients in the following order onto the tortilla: 1 slice of ham, 3-4 spinach leaves, 1 slice of cheese, and another slice of ham.

  3. 3

    Roll the tortilla tightly.

  4. 4

    Repeat with remaining ingredients.

Vitamins & minerals

Amounts for 1 serving (140 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A109 μg
12%
Vitamin C5 mg
6%
Vitamin D1 μg
4%
Vitamin E0.4 mg
3%
Vitamin K51 μg
42%
Thiamine1 mg
50%
Riboflavin (B2)0.3 mg
19%
Niacin3 mg
21%
Vitamin B60.3 mg
19%
Folate (B9)82 μg
20%
Vitamin B121 μg
49%
Pantothenic acid0.4 mg
9%
Choline56 mg
10%

Minerals

NutrientAmount% Daily Value
Calcium303 mg
30%
Iron2 mg
30%
Potassium305 mg
6%
Magnesium40 mg
10%
Phosphorus337 mg
48%
Zinc2 mg
21%
Copper0.1 mg
16%
Manganese1 mg
27%
Selenium28 μg
52%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene0 μg—
Arginine1 g—
Aspartic acid1 g—
Beta carotene582 μg—
Caffeine0 mg—
Cystine0.3 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride15 μg—
Fructose0 g—
Galactose0 g—
Glucose0.2 g—
Glutamic acid4 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0 g—
Leucine2 g—
Lycopene0 μg—
Lysine1 g—
Maltose1 g—
Methionine0.5 g—
Monounsaturated fats6 g—
Phenylalanine1 g—
Polyunsaturated fats1 g—
Proline2 g—
Retinol60 μg—
Serine1 g—
Starch20 g—
Sucrose0.4 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D31 μg—

Burning 335 calories

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

  • 64min
    Walking (3.5 mph)
  • 40min
    Cycling (moderate)
  • 28min
    Running (6 mph)
  • 47min
    Swimming laps

Common questions

How many calories are in Ham, Swiss & Spinach Wrap?

One serving of Ham, Swiss & Spinach Wrap (1 serving) has 335 calories, which works out to 239 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Ham, Swiss & Spinach Wrap high in protein?

It provides a solid 21 g of protein per serving (42% of the 50 g daily value), but protein supplies only 25% 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, Swiss & Spinach Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 25 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Ham, Swiss & Spinach Wrap?

994 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Ham, Swiss & Spinach 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.

More recipes

View all