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Baked oat wrap Calories
Oat-based wrap baked in the oven; good fiber content with moderate protein.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Baked oat wrap (60 g) has 143 calories. That works out to 238 calories per 100 g. It contains 21.2 g of carbs, 5.2 g of protein, 4.1 g of fat and 3.5 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Baked oat wrap Nutrition Facts
Selected: 1 piece (medium) · 60 g
143
KCAL / 60G
Carbs
21.2g
· 8% DV
Protein
5.2g
· 10% DV
Fat
4.1g
· 5% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 15% · Fat 25%
Baked oat wrap nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 143 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 168 mg | 7% |
| Total carbohydrate | 21.2 g | 8% |
| Fiber | 3.5 g | 13% |
| Protein | 5.2 g | 10% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium Baked oat wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 143 kcal |
| ½ piece (half) | 30 g | 71 kcal |
| 1 piece (small) | 35 g | 83 kcal |
| 1 piece (thick) | 75 g | 179 kcal |
| 1 piece (large) | 90 g | 214 kcal |
| 100 g | 100 g | 238 kcal |
| 2 piece (double) | 120 g | 286 kcal |
| 1 serving (large) | 150 g | 357 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Baked oat wrap
How do you make a baked oat wrap?
A baked oat wrap is commonly made by blending oats with liquid until smooth, spreading the mixture into a thin round, and baking until set. Recipes vary, so follow the proportions for your version and avoid spreading the batter so thin that it dries out.
Why does my baked oat wrap crack when I roll it?
A baked oat wrap usually cracks because it has become too dry or was baked too long. Spread the batter a little thicker, remove it once it has set, and let it rest briefly before filling and rolling.
What fillings work well in a baked oat wrap?
A baked oat wrap works with fillings such as scrambled eggs, cheese, hummus, chicken, or roasted vegetables. Keep wet sauces and juicy ingredients modest, since excess moisture can make the wrap soggy and harder to roll.
Can you make a baked oat wrap with rolled oats instead of oat flour?
Yes, you can make a baked oat wrap with rolled oats by blending them into a fine powder first. Whole flakes can leave the batter uneven, so blend thoroughly and add the liquid gradually until the mixture spreads smoothly.
How do you stop a baked oat wrap from sticking to the baking paper?
Use good-quality parchment and spread the baked oat wrap batter evenly to help prevent sticking. Let it cool for a short time after baking, then gently loosen the edges; pulling it off while very hot can tear it.
Can you cook a baked oat wrap in a frying pan?
Yes, you can cook the mixture for a baked oat wrap in a nonstick frying pan, although it will no longer be oven-baked. Spread it thinly, cook until the underside holds together, then turn it carefully to finish the other side.
Can you prepare baked oat wraps ahead of time?
Yes, baked oat wraps can be made ahead and stored unfilled, which helps them keep their texture. Cool them fully, separate each wrap with parchment, and add fillings only when you are ready to eat.
How should you store a baked oat wrap?
Store a baked oat wrap once it has cooled completely in a sealed container in the refrigerator. Separate stacked wraps with parchment to stop them sticking together, and keep wet fillings out until serving.
Can you freeze baked oat wraps?
Yes, baked oat wraps freeze well when cooled and separated with parchment. Seal them in a freezer-safe bag or container, then thaw in the refrigerator and warm briefly in a pan or oven before filling.
How do you reheat a baked oat wrap without drying it out?
Warm a baked oat wrap briefly in a covered pan or microwave so it softens without losing too much moisture. For microwave reheating, cover it with a lightly damp paper towel and check often rather than heating it for too long.
Baked oat wrap Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
Biotin
4.8µg · 16% DV
B5
0.54mg · 11% DV
B2
0.07mg · 5% DV
Minerals
Manganese
1.26mg · 55% DV
Phosphorus
147mg · 21% DV
Selenium
11µg · 20% DV
Copper
0.13mg · 14% DV
Sodium
168mg · 7% DV
Potassium ⭐
126mg · 4% DV
Baked oat wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Baked oat wrap
To burn the 143 calories in 1 piece (medium) (60 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Baked oat wrap?
A baked oat wrap is a thin, flexible wrap made from an oat-based mixture and cooked in the oven. It is a practical way to use oats as a bread alternative rather than a dish tied to one particular regional tradition. Its flavour is gently nutty, and the texture can be soft and pliable, with lightly crisp edges depending on how it is baked.
Fill it with vegetables, beans, eggs or cheese for a quick breakfast or lunch, or serve it alongside soup. It provides useful fibre and a moderate amount of protein; one medium piece is about 60 g. For a lighter filling, try plenty of fresh vegetables with a little hummus or yoghurt sauce.
How Nutritious Is Baked oat wrap?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Baked oat wrap Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Baked oat wrap Contain Allergens?
Contains these allergens:
Which Diets Is Baked oat wrap Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Baked oat wrap Fat Profile
SATURATED
0.72g
MONOUNSATURATED
1.26g
POLYUNSATURATED
1.38g
Omega 6:3 ratio 25.2:1
Above the ideal 4:1 (25.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.