⏱ 35 min totalSpinach and Mushroom Wrap
Per 1 serving · 403 g · 10 ingredients
of a 2,000 cal day
- Protein36g17% of calories
- Carbs46g22% of calories
- Fat56g61% of calories
At a glance
One serving of Spinach and Mushroom Wrap (403 g) has 824 calories, with 36 g of protein, 46 g of carbohydrates and 56 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (71% DV), Vitamin A (85% DV) and Vitamin C (34% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 48%, 89% and 130% of the daily value.
High in
20%+ of the daily value
- Protein71%
- Vitamin A85%
- Vitamin C34%
- Vitamin E48%
- Vitamin K418%
- Thiamine40%
Good source of
10–19% of the daily value
- Dietary fiber15%
- Vitamin D15%
Watch
20%+ of the daily value
- Sodium48%
- Saturated fat89%
- Cholesterol130%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 tbsp Olive oil
3 medium White mushrooms
1 tbsp chopped Onion
1 clove Garlic
3 ⅓ cup Spinach
2 medium Egg- 🥄1 dash Salt
1 dash Black pepper
2 wrapper, eggroll Wonton wrappers
½ cup, shredded Cheddar cheese
Directions
- 1
Preheat the oven to 350°F.
- 2
Heat olive oil in a pan over medium heat. Sauté the sliced mushrooms and chopped onions until the onions are translucent and the mushrooms are tender, about 5-7 minutes. Add the garlic and sauté until fragrant, about 1 minute. Add the spinach and sauté until just wilted, 1-2 minutes.
- 3
Scramble the eggs and pour them over the mushroom and spinach mixture. Season with salt and pepper to taste.
- 4
Lay the eggroll wrapper flat. Spread the shredded cheddar cheese over it and top with the egg mixture.
- 5
Wrap the filling in the eggroll wrapper and bake in the oven for 15 minutes. Enjoy!
Vitamins & minerals
Amounts for 1 serving (403 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 761 μg | 85% |
| Vitamin C | 31 mg | 34% |
| Vitamin D | 2 μg | 15% |
| Vitamin E | 7 mg | 48% |
| Vitamin K | 501 μg | 418% |
| Thiamine | 0.5 mg | 40% |
| Riboflavin (B2) | 1 mg | 99% |
| Niacin | 6 mg | 39% |
| Vitamin B6 | 0.5 mg | 37% |
| Folate (B9) | 316 μg | 79% |
| Vitamin B12 | 1 μg | 54% |
| Pantothenic acid | 2 mg | 50% |
| Choline | 298 mg | 54% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 570 mg | 57% |
| Iron | 7 mg | 87% |
| Potassium | 975 mg | 21% |
| Magnesium | 124 mg | 30% |
| Phosphorus | 596 mg | 85% |
| Zinc | 4 mg | 40% |
| Copper | 0.5 mg | 54% |
| Manganese | 1 mg | 61% |
| Selenium | 68 μg | 123% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 3 g | — |
| Beta carotene | 5,675 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 1 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 21 μg | — |
| Fructose | 0.4 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 7 g | — |
| Glycine | 1 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0.1 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Maltose | 0 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 28 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 6 g | — |
| Proline | 3 g | — |
| Retinol | 288 μg | — |
| Serine | 2 g | — |
| Starch | 0 g | — |
| Sucrose | 0.2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.2 g | — |
| Total omega 6 | 2 g | — |
| Tryptophan | 1 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0.1 μg | — |
| Vitamin D3 | 2 μg | — |
Burning 824 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 156minWalking (3.5 mph)
- 99minCycling (moderate)
- 69minRunning (6 mph)
- 116minSwimming laps
Common questions
How many calories are in Spinach and Mushroom Wrap?
One serving of Spinach and Mushroom Wrap (1 serving) has 824 calories, which works out to 204 calories per 100 g. That is about 41% of a 2,000-calorie day.
Is Spinach and Mushroom Wrap high in protein?
It provides a solid 36 g of protein per serving (71% of the 50 g daily value), but protein supplies only 17% 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 Spinach and Mushroom Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 22% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Spinach and Mushroom Wrap?
1093 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Spinach and Mushroom Wrap?
2.5 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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