cherry image
Rueben Wrap⏱ 10 min total
Recipes

Rueben Wrap

Per 1 serving · 245 g · 5 ingredients

Calories
545
27%
of a 2,000 cal day
  • Protein
    29g
    21% of calories
  • Carbs
    31g
    23% of calories
  • Fat
    33g
    55% of calories
Portion

At a glance

One serving of Rueben Wrap (245 g) has 545 calories, with 29 g of protein, 31 g of carbohydrates and 33 g of fat. Most of its energy comes from fat (55% of calories). It is high in protein (58% DV), thiamine (43% DV) and riboflavin (b2) (26% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 72%, 67% and 37% of the daily value.

Per 100 g
222cal
medium energy density
Protein per 100 cal
5.3g
Net carbs
28g
carbs minus fiber
Fiber
3.3g
5.6 g sugar

High in

20%+ of the daily value

  • Protein58%
  • Thiamine43%
  • Riboflavin (B2)26%
  • Niacin25%
  • Vitamin B625%
  • Folate (B9)20%

Good source of

10–19% of the daily value

  • Dietary fiber12%
  • Vitamin A11%
  • Vitamin C12%
  • Vitamin K19%
  • Pantothenic acid12%
  • Choline12%

Watch

20%+ of the daily value

  • Sodium72%
  • Saturated fat67%
  • Cholesterol37%

Ingredients

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

Directions

Prep 5 minCook 5 min
  1. 1

    Layer ingredients on tortilla and grill in a sandwich press or on grill until the outside is toasted and cheese is melted. Enjoy.

Vitamins & minerals

Amounts for 1 serving (245 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A96 μg
11%
Vitamin C10 mg
12%
Vitamin D0.3 μg
2%
Vitamin E1 mg
7%
Vitamin K23 μg
19%
Thiamine1 mg
43%
Riboflavin (B2)0.3 mg
26%
Niacin4 mg
25%
Vitamin B60.3 mg
25%
Folate (B9)80 μg
20%
Vitamin B123 μg
107%
Pantothenic acid1 mg
12%
Choline67 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium424 mg
42%
Iron4 mg
52%
Potassium339 mg
7%
Magnesium44 mg
11%
Phosphorus435 mg
62%
Zinc6 mg
50%
Copper0.2 mg
27%
Manganese0.3 mg
15%
Selenium43 μg
78%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0 g—
Alpha carotene4 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene49 μg—
Caffeine0 mg—
Cystine0.4 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride20 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid6 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0.1 g—
Isoleucine1 g—
Lactose0 g—
Leucine3 g—
Lycopene390 μg—
Lysine2 g—
Maltose1 g—
Methionine1 g—
Monounsaturated fats12 g—
Phenylalanine1 g—
Polyunsaturated fats4 g—
Proline3 g—
Retinol92 μg—
Serine1 g—
Starch20 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30 g—
Total omega 60 g—
Tryptophan0.3 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D30.3 μg—

Burning 545 calories

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

  • 103min
    Walking (3.5 mph)
  • 65min
    Cycling (moderate)
  • 45min
    Running (6 mph)
  • 77min
    Swimming laps

Common questions

How many calories are in Rueben Wrap?

One serving of Rueben Wrap (1 serving) has 545 calories, which works out to 222 calories per 100 g. That is about 27% of a 2,000-calorie day.

Is Rueben Wrap high in protein?

It provides a solid 29 g of protein per serving (58% of the 50 g daily value), but protein supplies only 21% 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 Rueben Wrap keto-friendly?

It is hard to fit into a strict keto diet. One serving has 28 g of net carbs and 23% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Rueben Wrap?

1659 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Rueben Wrap?

5.6 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