⏱ 5 min total

Mediterranean Salmon Chickpea and Feta Wrap

Name: Mediterranean Salmon Chickpea and Feta Wrap
Prep time: 5 min
Total time: 5 min
Yield: 1 serving
Ingredients: 2 tbsp Greek yogurt; ¼ tsp, leaves Oregano; ¼ tsp Garlic powder; 1 tbsp Lemon juice; 3 oz Pink salmon; ¼ cup Chickpeas; ½ large whole Tomatoes; ¼ cup slices Cucumber; 1 cup Spinach; 1 tortilla, medium Flour tortillas; 1 oz Feta cheese

Per 1 serving · 412 g · 11 ingredients

Calories

431

22%
of a 2,000 cal day

Protein
35g
32% of calories
Carbs
41g
38% of calories
Fat
15g
30% of calories

Portion

✓ Protein-dense

At a glance

One serving of Mediterranean Salmon Chickpea and Feta Wrap (412 g) has 431 calories, with 35 g of protein, 41 g of carbohydrates and 15 g of fat. Most of its energy comes from carbs (38% of calories). It is high in protein (71% DV), dietary fiber (21% DV) and Vitamin A (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 49%, 29% and 32% of the daily value.

Per 100 g

105cal

low energy density

Protein per 100 cal

8.2g

Net carbs

35g

carbs minus fiber

Fiber

5.9g

7 g sugar

High in

20%+ of the daily value

Protein71%
Dietary fiber21%
Vitamin A26%
Vitamin C31%
Vitamin D83%
Vitamin K133%

Good source of

10–19% of the daily value

Vitamin E16%

Watch

20%+ of the daily value

Sodium49%
Saturated fat29%
Cholesterol32%

Ingredients

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

Directions

Prep 5 min

1
In a medium mixing bowl, whisk together the yogurt, lemon juice, oregano, garlic powder, salt, and pepper to taste.
2
Spread the yogurt mixture evenly over the tortillas, then sprinkle the crumbled feta over the yogurt.
3
Layer the salmon, chickpeas, tomato, cucumber, and spinach on top of the yogurt mixture.
4
Fold the sides of the tortilla over the filling and roll it up tightly like a burrito.

Vitamins & minerals

Amounts for 1 serving (412 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	234 μg	26%
Vitamin C	27 mg	31%
Vitamin D	12 μg	83%
Vitamin E	2 mg	16%
Vitamin K	160 μg	133%
Thiamine	0.4 mg	31%
Riboflavin (B2)	1 mg	44%
Niacin	9 mg	57%
Vitamin B6	1 mg	51%
Folate (B9)	164 μg	41%
Vitamin B12	5 μg	204%
Pantothenic acid	1 mg	26%
Choline	122 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	541 mg	54%
Iron	4 mg	55%
Potassium	946 mg	20%
Magnesium	101 mg	24%
Phosphorus	641 mg	92%
Zinc	3 mg	26%
Copper	0.3 mg	32%
Manganese	1 mg	50%
Selenium	54 μg	98%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	95 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	2,117 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	1 g	—
Docosapentaenoic Acid (DPA)	0.1 g	—
Eicosapentaenoic Acid (EPA)	0.3 g	—
Fluoride	17 μg	—
Fructose	2 g	—
Galactose	0.2 g	—
Glucose	2 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	1 g	—
Leucine	3 g	—
Lycopene	2,341 μg	—
Lysine	2 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	2 g	—
Retinol	53 μg	—
Serine	2 g	—
Starch	20 g	—
Sucrose	0.5 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	1 g	—
Total omega 6	0.1 g	—
Tryptophan	0.3 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	12 μg	—

Burning 431 calories

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

82min
Walking (3.5 mph)
52min
Cycling (moderate)
36min
Running (6 mph)
61min
Swimming laps

Common questions

How many calories are in Mediterranean Salmon Chickpea and Feta Wrap?

One serving of Mediterranean Salmon Chickpea and Feta Wrap (1 serving) has 431 calories, which works out to 105 calories per 100 g. That is about 22% of a 2,000-calorie day.

Is Mediterranean Salmon Chickpea and Feta Wrap high in protein?

Yes. It has 35 g of protein per serving, and 32% of its calories come from protein (8.2 g of protein per 100 calories).

Is Mediterranean Salmon Chickpea and Feta Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 38% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mediterranean Salmon Chickpea and Feta Wrap?

1117 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mediterranean Salmon Chickpea and Feta Wrap?

7 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 (412 g)

Calories431

% Daily Value*

Total fat 15g	19%
Saturated fat 5.9g	29%
Trans fat 0g
Cholesterol 97mg	32%
Sodium 1,117mg	49%
Total carbohydrate 41g	15%
Dietary fiber 5.9g	21%
Total sugars 7g
Protein 35g

* 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

More recipes

View all