⏱ 12 min totalVeggie Wrap
Per 1 serving · 331 g · 8 ingredients
of a 2,000 cal day
- Protein8.6g11% of calories
- Carbs41g53% of calories
- Fat12g36% of calories
At a glance
One serving of Veggie Wrap (331 g) has 299 calories, with 8.6 g of protein, 41 g of carbohydrates and 12 g of fat. Most of its energy comes from carbs (53% of calories). It is high in dietary fiber (21% DV), Vitamin A (75% DV) and Vitamin C (77% DV). Keep an eye on sodium, which provides 26% of the daily value.
High in
20%+ of the daily value
- Dietary fiber21%
- Vitamin A75%
- Vitamin C77%
- Vitamin K89%
- Thiamine28%
- Riboflavin (B2)20%
Good source of
10–19% of the daily value
- Vitamin E12%
- Calcium15%
- Potassium17%
- Magnesium11%
- Zinc10%
Watch
20%+ of the daily value
- Sodium26%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 large Carrots
⅛ cup, pieces or slices White mushrooms
½ cup slices Cucumber
2 spear Broccoli
3 slice, medium Tomatoes
1 tortilla, medium Flour tortillas
1 tbsp Cream cheese
1 tbsp Ranch dressing
Directions
- 1
If possible, warm the tortilla in the microwave for 10-15 seconds.
- 2
Chop up all the veggies.
- 3
Spread cream cheese on the tortilla
- 4
Place the vegetables over the tortillia.
- 5
Spread salad dressing over vegetables. For more calories and probably a tastier wrap, use dressing with fat.
- 6
Fold up the wrap. Feel free to use other vegetables if you have different preferences, but you may want to check how it affects the nutrition.
Vitamins & minerals
Amounts for 1 serving (331 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 674 μg | 75% |
| Vitamin C | 69 mg | 77% |
| Vitamin D | 0.1 μg | 0% |
| Vitamin E | 2 mg | 12% |
| Vitamin K | 106 μg | 89% |
| Thiamine | 0.3 mg | 28% |
| Riboflavin (B2) | 0.3 mg | 20% |
| Niacin | 4 mg | 22% |
| Vitamin B6 | 0.3 mg | 23% |
| Folate (B9) | 127 μg | 32% |
| Vitamin B12 | 0.2 μg | 7% |
| Pantothenic acid | 1 mg | 22% |
| Choline | 37 mg | 7% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 152 mg | 15% |
| Iron | 3 mg | 32% |
| Potassium | 787 mg | 17% |
| Magnesium | 47 mg | 11% |
| Phosphorus | 238 mg | 34% |
| Zinc | 1 mg | 10% |
| Copper | 0.2 mg | 26% |
| Manganese | 1 mg | 24% |
| Selenium | 15 μg | 28% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.3 g | — |
| Alpha Linolenic Acid (ALA) | 0.5 g | — |
| Alpha carotene | 2,585 μg | — |
| Arginine | 0.4 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 6,485 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 19 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 2 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 0.3 g | — |
| Histidine | 0.2 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 0.3 g | — |
| Lactose | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 1,545 μg | — |
| Lysine | 0.4 g | — |
| Maltose | 1 g | — |
| Methionine | 0.1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 0.4 g | — |
| Polyunsaturated fats | 5 g | — |
| Proline | 1 g | — |
| Retinol | 26 μg | — |
| Serine | 0.4 g | — |
| Starch | 22 g | — |
| Sucrose | 3 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.3 g | — |
| Total omega 3 | 0.5 g | — |
| Total omega 6 | 3 g | — |
| Tryptophan | 0.1 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 0.4 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0 μg | — |
Burning 299 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 57minWalking (3.5 mph)
- 36minCycling (moderate)
- 25minRunning (6 mph)
- 42minSwimming laps
Common questions
How many calories are in Veggie Wrap?
One serving of Veggie Wrap (1 serving) has 299 calories, which works out to 90 calories per 100 g. That is about 15% of a 2,000-calorie day.
Is Veggie Wrap high in protein?
Not especially. It has 8.6 g of protein per serving, and protein supplies 11% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Veggie Wrap keto-friendly?
It is hard to fit into a strict keto diet. One serving has 35 g of net carbs and 53% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Veggie Wrap?
590 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in Veggie Wrap?
10 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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