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Beef and Rice Wrap Calories
Protein-rich, filling wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Beef and Rice Wrap (250 g) has 503 calories. That works out to 201 calories per 100 g. It contains 55.3 g of carbs, 25.5 g of protein, 19.5 g of fat and 4 g of fiber. Its 2 µg of B12 covers 81% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Beef and Rice Wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
503
KCAL / 250G
Carbs
55.3g
· 20% DV
Protein
25.5g
· 51% DV
Fat
19.5g
· 25% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 20% · Fat 36%
Beef and Rice Wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 503 kcal | |
| Total fat | 19.5 g | 25% |
| Saturated fat | 6.63 g | 33% |
| Trans fat | 0.4 g | |
| Sodium | 950 mg | 41% |
| Total carbohydrate | 55.3 g | 20% |
| Fiber | 4 g | 14% |
| Protein | 25.5 g | 51% |
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 Beef and Rice Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 503 kcal |
| 1 piece (quarter) | 85 g | 171 kcal |
| 100 g | 100 g | 201 kcal |
| 1 piece (half) | 125 g | 251 kcal |
| 1 piece (small) | 170 g | 342 kcal |
| 1 serving (medium) | 250 g | 503 kcal |
| 1 piece (large) | 350 g | 704 kcal |
| 1 piece (jumbo) | 450 g | 905 kcal |
Calculated from 201 calories per 100 g.
Frequently Asked Questions About Beef and Rice Wrap
What is in a Beef and Rice Wrap?
A Beef and Rice Wrap is a flatbread filled with cooked beef and rice, often with vegetables, onions, or a sauce. Recipes vary, but the rice is part of the filling rather than a side dish.
How do you make a Beef and Rice Wrap at home?
Cook the beef until tender and prepare the rice separately, then let both cool slightly before assembling. Spoon them onto the center of a flatbread, fold in the sides, and roll firmly; briefly warming the wrap in a pan helps seal it.
What cut of beef is best for a Beef and Rice Wrap?
Tender cuts such as sirloin work well when sliced thinly, while chuck or another braising cut is a good choice if you have time to cook it until tender. Cut the beef into small pieces so it is easy to bite through inside the wrap.
What kind of rice works best in a Beef and Rice Wrap?
A fluffy, separate-grain rice works best in a Beef and Rice Wrap because it is easier to portion and less likely to make the flatbread soggy. Avoid using wet or freshly overcooked rice, which can leak through the wrap.
Where does the Beef and Rice Wrap come from?
There is no single established origin for the Beef and Rice Wrap. It brings together two familiar meal components—beef and rice—in a portable flatbread, and versions can differ by region, restaurant, and the sauces or vegetables used.
What sauce goes well in a Beef and Rice Wrap?
Garlic yogurt sauce, tahini sauce, or a mildly spicy tomato sauce all pair well with a Beef and Rice Wrap. Use a modest amount and spread it over the beef rather than the bread to help keep the flatbread from turning soggy.
How do you stop a Beef and Rice Wrap from falling apart?
Keep the filling dry and avoid overfilling the flatbread. Place the beef and rice in a narrow strip down the center, fold in both sides, then roll tightly; warming the bread first can make it more flexible and less likely to split.
Can you meal prep Beef and Rice Wraps?
Yes, but it is better to store the cooked beef and rice separately from the flatbreads and assemble each Beef and Rice Wrap just before eating. This keeps the bread from absorbing moisture and makes the filling easier to reheat evenly.
How long does a Beef and Rice Wrap last in the fridge?
A Beef and Rice Wrap can generally be refrigerated for three to four days if it is chilled within two hours of cooking and kept covered. Reheat it until the filling is steaming hot, and discard it if it has been left out too long.
Can you freeze a Beef and Rice Wrap?
Yes, a Beef and Rice Wrap can be frozen, although the flatbread may soften after thawing. For better texture, freeze the beef and rice in portions separately, thaw them in the refrigerator, reheat the filling, and assemble the wrap with fresh flatbread.
Beef and Rice Wrap Vitamins & Minerals
Vitamins
B12
1.95µg · 81% DV
B3
8.5mg · 53% DV
B6
0.5mg · 29% DV
B2
0.35mg · 27% DV
Minerals
Selenium
31µg · 56% DV
Phosphorus
318mg · 45% DV
Sodium
950mg · 41% DV
Zinc
4.3mg · 39% DV
Potassium ⭐
485mg · 14% DV
Beef and Rice Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Beef and Rice Wrap
To burn the 503 calories in 1 piece (medium) (250 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 Beef and Rice Wrap?
A Beef and Rice Wrap brings cooked beef and seasoned rice together inside a thin flatbread, often lavash. It draws on Turkish dürüm traditions, where fillings are rolled up for an easy meal to eat on the go. The exact seasoning and balance of meat to rice vary between cooks and shops.
The tender rice and savoury beef make a filling combination, with the flatbread holding everything together. In Turkey it may be served as a quick lunch with ayran, pickles or grilled peppers; elsewhere, a fresh salad or yogurt makes a good accompaniment. It offers protein alongside a substantial portion of rice and bread, so adding greens is an easy way to lighten the meal.
How Nutritious Is Beef and Rice 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 Beef and Rice 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 Beef and Rice Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Beef and Rice 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
Beef and Rice Wrap Fat Profile
SATURATED
6.63g
MONOUNSATURATED
8.2g
POLYUNSATURATED
2.3g
Omega 6:3 ratio 20.5:1
Above the ideal 4:1 (20.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.