⏱ 5 min totalTurkey and Avocado Egg Wrap
Per 1 serving · 162 g · 4 ingredients
of a 2,000 cal day
- Protein15g24% of calories
- Carbs9g14% of calories
- Fat18g62% of calories
At a glance
One serving of Turkey and Avocado Egg Wrap (162 g) has 249 calories, with 15 g of protein, 9 g of carbohydrates and 18 g of fat. Most of its energy comes from fat (62% of calories). It is high in protein (30% DV), riboflavin (b2) (27% DV) and niacin (24% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 33%, 26% and 76% of the daily value.
High in
20%+ of the daily value
- Protein30%
- Riboflavin (B2)27%
- Niacin24%
- Vitamin B629%
- Vitamin B1224%
- Pantothenic acid36%
Good source of
10–19% of the daily value
- Dietary fiber13%
- Vitamin A13%
- Vitamin C12%
- Vitamin E11%
- Folate (B9)17%
- Potassium11%
Watch
20%+ of the daily value
- Sodium33%
- Saturated fat26%
- Cholesterol76%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
Directions
- 1
Heat a small nonstick skillet over medium heat. Grease with butter or oil.
- 2
In a bowl, crack one egg and mix well with a fork. Pour into a hot pan and tilt pan to spread egg into a large circle on the bottom of the pan into a tortilla shape.
- 3
Let cook 30 seconds. Carefully flip with a large spatula and let cook another 30 seconds.
- 4
Remove from pan. Let egg wrap cool slightly (or fully), top as desired with turkey and avocado, roll and serve warm or cold.
Vitamins & minerals
Amounts for 1 serving (162 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 117 μg | 13% |
| Vitamin C | 11 mg | 12% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 11 μg | 9% |
| Thiamine | 0.1 mg | 5% |
| Riboflavin (B2) | 0.4 mg | 27% |
| Niacin | 4 mg | 24% |
| Vitamin B6 | 0.4 mg | 29% |
| Folate (B9) | 67 μg | 17% |
| Vitamin B12 | 1 μg | 24% |
| Pantothenic acid | 2 mg | 36% |
| Choline | 155 mg | 28% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 44 mg | 4% |
| Iron | 2 mg | 30% |
| Potassium | 512 mg | 11% |
| Magnesium | 32 mg | 8% |
| Phosphorus | 216 mg | 31% |
| Zinc | 2 mg | 20% |
| Copper | 0.1 mg | 16% |
| Manganese | 0.1 mg | 4% |
| Selenium | 33 μg | 59% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 12 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 39 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 4 μg | — |
| Fructose | 0.1 g | — |
| Galactose | 0 g | — |
| Glucose | 0.4 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 0 g | — |
| Methionine | 0.4 g | — |
| Monounsaturated fats | 8 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 113 μg | — |
| Serine | 1 g | — |
| Starch | 0 g | — |
| Sucrose | 0 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 249 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 47minWalking (3.5 mph)
- 30minCycling (moderate)
- 21minRunning (6 mph)
- 35minSwimming laps
Common questions
How many calories are in Turkey and Avocado Egg Wrap?
One serving of Turkey and Avocado Egg Wrap (1 serving) has 249 calories, which works out to 154 calories per 100 g. That is about 13% of a 2,000-calorie day.
Is Turkey and Avocado Egg Wrap high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 24% 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 Turkey and Avocado Egg Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 5 g of net carbs and 14% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Turkey and Avocado Egg Wrap?
755 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Turkey and Avocado Egg Wrap?
2.8 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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