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Fish wrap Calories
Fish wrapped in flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Fish wrap (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 37.4 g of carbs, 20.7 g of protein, 16 g of fat and 3.2 g of fiber. Its 1.6 µg of B12 covers 68% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Fish wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
378
KCAL / 180G
Carbs
37.4g
· 14% DV
Protein
20.7g
· 41% DV
Fat
16g
· 21% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 22% · Fat 38%
Fish wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 16 g | 21% |
| Saturated fat | 3.06 g | 15% |
| Trans fat | 0.07 g | |
| Sodium | 684 mg | 30% |
| Total carbohydrate | 37.4 g | 14% |
| Fiber | 3.2 g | 11% |
| Protein | 20.7 g | 41% |
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 Fish wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 378 kcal |
| 1 serving (quarter) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (half) | 150 g | 315 kcal |
| 1 piece (grated) | 200 g | 420 kcal |
| 1 piece (large) | 260 g | 546 kcal |
| 1 piece (jumbo) | 320 g | 672 kcal |
| 2 piece (double) | 360 g | 756 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Fish wrap
What is a fish wrap made of?
A fish wrap usually contains cooked fish, flatbread, vegetables, and a sauce. Lettuce, cabbage, tomato, onion, and lemon are common additions, but recipes vary. Keep wet ingredients modest so the flatbread stays easy to handle.
What fish works best in a fish wrap?
Firm fish that holds together after cooking works well in a fish wrap. Cod, haddock, tilapia, and grilled salmon are common options; remove any bones and break the fish into bite-size pieces before filling the wrap.
How do you make a fish wrap at home?
To make a fish wrap, cook a boneless fish fillet, warm the flatbread, then add the fish, vegetables, and sauce before folding. Avoid overfilling it, and add crisp toppings just before serving so they retain their texture.
Should fish for a fish wrap be grilled or fried?
Fish for a fish wrap can be grilled, pan-cooked, baked, or fried. Grilling and baking give a less oily filling, while frying adds a crisp coating. Whichever method you use, let excess oil drain before assembling the wrap.
What sauce goes best with a fish wrap?
Lemon-yogurt, tartar, garlic yogurt, and a mild herb sauce all pair well with a fish wrap. Choose a sauce that complements rather than overwhelms the fish, and serve it on the side if you want to keep the flatbread from getting soggy.
How do you stop a fish wrap from getting soggy?
Keep a fish wrap from getting soggy by cooling the cooked fish before assembly, patting wet vegetables dry, and using only a thin layer of sauce. For packed lunches, store the sauce separately and assemble the wrap shortly before eating.
Can you make fish wraps ahead of time?
You can prepare fish wraps ahead, but the assembled wraps lose texture as the flatbread absorbs moisture. Refrigerate the cooked fish promptly in a separate covered container, keep vegetables and sauce separate, and assemble close to serving time.
What should you serve with a fish wrap?
A fish wrap goes well with a green salad, slaw, roasted vegetables, or a small serving of fries. A squeeze of lemon and crunchy pickles add brightness; choose a lighter side if the wrap already has a rich sauce or fried fish.
Can you eat a fish wrap cold?
Yes, a fish wrap can be eaten cold if the fish was cooked safely, cooled promptly, and kept refrigerated. Cold fish works especially well with crisp vegetables and a lemony sauce; do not leave the assembled wrap sitting out for hours.
Is a fish wrap a healthy lunch?
A fish wrap can be a balanced lunch when it includes a substantial portion of fish and vegetables, with a moderate amount of sauce. Grilled or baked fish keeps the filling less oily than battered, fried fish, while salad adds crunch and variety.
Fish wrap Vitamins & Minerals
Vitamins
B12
1.62µg · 68% DV
B3
4.68mg · 29% DV
B6
0.32mg · 19% DV
Vitamin K
16.2µg · 13% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
261mg · 37% DV
Sodium
684mg · 30% DV
Iodine
40µg · 27% DV
Potassium ⭐
396mg · 12% DV
Fish wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Fish wrap
To burn the 378 calories in 1 piece (medium) (180 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 Fish wrap?
A Fish wrap brings cooked fish and fillings together in a soft flatbread, folded or rolled for an easy-to-eat meal. The fish, vegetables and sauces vary by recipe; crisp greens, onion or a squeeze of lemon are common additions. Fish wraps appear in casual cafés and takeaway menus in many places, and can make a handy lunch or a simple dinner when served with salad or a side of vegetables.
Fish contributes protein, while the flatbread supplies much of the wrap’s carbohydrates. For a lighter version, choose plenty of vegetables and go easy on creamy sauces; grilled or baked fish also keeps the filling straightforward. Serve it freshly made so the bread stays soft and the vegetables retain some crunch.
How Nutritious Is Fish 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 Fish 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 Fish wrap Contain Allergens?
Contains these allergens:
Which Diets Is Fish wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not 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
Fish wrap Fat Profile
SATURATED
3.06g
MONOUNSATURATED
5.58g
POLYUNSATURATED
4.14g
Omega 6:3 ratio 10.7:1
Above the ideal 4:1 (10.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.