⏱ 20 min total

Mediterranean Wrap

Name: Mediterranean Wrap
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Yield: 1 serving
Ingredients: ⅛ cup Couscous; 1 tbsp Olive oil; 4 oz Chicken breast; 1 tbsp Parsley; 1 tsp Spearmint; 1 ½ tbsp Lemon juice; 4 tsp Flaxseed oil; ½ cloves, minced Garlic; 1 dash Salt; 1 dash Black pepper; ¼ medium whole Tomatoes; ¼ cup slices Cucumber; 1 tortilla, medium Flour tortillas

Per 1 serving · 300 g · 13 ingredients

Calories

651

33%
of a 2,000 cal day

Protein
33g
20% of calories
Carbs
45g
28% of calories
Fat
38g
52% of calories

Portion

At a glance

One serving of Mediterranean Wrap (300 g) has 651 calories, with 33 g of protein, 45 g of carbohydrates and 38 g of fat. Most of its energy comes from fat (52% of calories). It is high in protein (66% DV), Vitamin C (22% DV) and Vitamin E (20% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 23%, 24% and 28% of the daily value.

Per 100 g

217cal

medium energy density

Protein per 100 cal

Net carbs

42g

carbs minus fiber

Fiber

3.1g

3.4 g sugar

High in

20%+ of the daily value

Protein66%
Vitamin C22%
Vitamin E20%
Vitamin K67%
Thiamine32%
Riboflavin (B2)23%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin B1210%
Choline19%
Potassium14%
Magnesium15%
Zinc13%

Watch

20%+ of the daily value

Sodium23%
Saturated fat24%
Cholesterol28%

Ingredients

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

Directions

Prep 10 minCook 10 min

1
Prepare couscous according to package directions.
2
Slice chicken into strips. Coat a pan with olive oil and heat over medium-high heat. Cook chicken for 5-10 minutes or until cooked through to 165°F. set aside.
3
Combine parsley, mint, lemon juice, flaxseed oil, garlic, salt, and pepper in a small bowl.
4
Cut chicken into bite-size pieces and mix with half of the parsley mixture. Stir the remaining parsley mixture into the couscous along with chopped tomato and cucumber.
5
To assemble wraps, spread some of the couscous mixture onto each tortilla. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides.
6
Serve cut in half. Enjoy!

Vitamins & minerals

Amounts for 1 serving (300 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	19 mg	22%
Vitamin D	0 μg	0%
Vitamin E	3 mg	20%
Vitamin K	81 μg	67%
Thiamine	0.4 mg	32%
Riboflavin (B2)	0.3 mg	23%
Niacin	14 mg	85%
Vitamin B6	1 mg	81%
Folate (B9)	90 μg	22%
Vitamin B12	0.2 μg	10%
Pantothenic acid	2 mg	44%
Choline	102 mg	19%

Minerals

Nutrient	Amount	% Daily Value
Calcium	90 mg	9%
Iron	3 mg	37%
Potassium	653 mg	14%
Magnesium	62 mg	15%
Phosphorus	387 mg	55%
Zinc	1 mg	13%
Copper	0.2 mg	20%
Manganese	1 mg	23%
Selenium	38 μg	69%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	2 g	—
Alpha Linolenic Acid (ALA)	10 g	—
Alpha carotene	34 μg	—
Arginine	2 g	—
Aspartic acid	3 g	—
Beta carotene	342 μg	—
Caffeine	0 mg	—
Cystine	0.4 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	16 μg	—
Fructose	1 g	—
Galactose	0 g	—
Glucose	1 g	—
Glutamic acid	6 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	791 μg	—
Lysine	3 g	—
Maltose	1 g	—
Methionine	1 g	—
Monounsaturated fats	15 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	15 g	—
Proline	2 g	—
Retinol	8 μg	—
Serine	1 g	—
Starch	20 g	—
Sucrose	0.4 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	10 g	—
Total omega 6	3 g	—
Tryptophan	0.4 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 651 calories

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

124min
Walking (3.5 mph)
78min
Cycling (moderate)
54min
Running (6 mph)
92min
Swimming laps

Common questions

How many calories are in Mediterranean Wrap?

One serving of Mediterranean Wrap (1 serving) has 651 calories, which works out to 217 calories per 100 g. That is about 33% of a 2,000-calorie day.

Is Mediterranean Wrap high in protein?

It provides a solid 33 g of protein per serving (66% 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 Mediterranean Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 28% 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 Wrap?

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

How much sugar is in Mediterranean Wrap?

3.4 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 (300 g)

Calories651

% Daily Value*

Total fat 38g	48%
Saturated fat 4.8g	24%
Trans fat 0g
Cholesterol 83mg	28%
Sodium 540mg	23%
Total carbohydrate 45g	16%
Dietary fiber 3.1g	11%
Total sugars 3.4g
Protein 33g

* 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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