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Boiled egg wrap Calories
Source of protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Boiled egg wrap (180 g) has 392 calories. That works out to 218 calories per 100 g. It contains 34.9 g of carbs, 18.2 g of protein, 20.2 g of fat and 3.2 g of fiber. Its 43.2 µg of Selenium covers 79% of the Daily Value. Its glycemic index is 47 (low), so it raises blood sugar slowly.
Boiled egg wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
392
KCAL / 180G
Carbs
34.9g
· 13% DV
Protein
18.2g
· 36% DV
Fat
20.2g
· 26% 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 35% · Protein 18% · Fat 47%
Boiled egg wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 392 kcal | |
| Total fat | 20.2 g | 26% |
| Saturated fat | 4.77 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 603 mg | 26% |
| Total carbohydrate | 34.9 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 18.2 g | 36% |
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 Boiled egg wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 392 kcal |
| 1 piece (half) | 90 g | 196 kcal |
| 100 g | 100 g | 218 kcal |
| 1 piece (small) | 110 g | 240 kcal |
| 1 serving (medium) | 150 g | 327 kcal |
| 1 piece (large) | 250 g | 545 kcal |
| 1 serving (large) | 250 g | 545 kcal |
| 1 piece (jumbo) | 320 g | 698 kcal |
Calculated from 218 calories per 100 g.
Frequently Asked Questions About Boiled egg wrap
How do you make a boiled egg wrap?
To make a boiled egg wrap, chop or mash peeled hard-boiled eggs and mix them with your chosen seasonings and fillings. Spread the mixture over a tortilla or flatbread, add greens, then roll it snugly and slice in half.
Is a boiled egg wrap healthy?
Yes, a boiled egg wrap can be a balanced, protein-containing meal, especially with plenty of vegetables and a whole-grain wrap. Creamy sauces and salty add-ins can make it richer, so use modest amounts if you want a lighter version.
What fillings go well in a boiled egg wrap?
Crunchy vegetables and fresh herbs pair well with a boiled egg wrap. Try lettuce, cucumber, grated carrot, spring onions, chives, or spinach, with mustard, hummus, or a little yogurt-based dressing to bring the filling together.
Can you eat a boiled egg wrap cold?
Yes, a boiled egg wrap is usually eaten cold or at room temperature. Chill the cooked eggs before assembling it, and keep the finished wrap refrigerated until serving, particularly if it contains mayonnaise, yogurt, or other perishable fillings.
How do you keep a boiled egg wrap from getting soggy?
Keep a boiled egg wrap from getting soggy by draining wet ingredients, using only a little dressing, and patting washed vegetables dry. Put lettuce between the bread and the egg mixture, or pack the filling separately and assemble just before eating.
How long does a boiled egg wrap last in the fridge?
A boiled egg wrap is best eaten within a day for good texture, though it should be kept covered in the refrigerator. Discard it if it has been left at room temperature for more than two hours, especially in warm weather.
Can you freeze a boiled egg wrap?
Freezing a boiled egg wrap is not a good choice because hard-boiled eggs can turn rubbery after thawing and the bread may become wet. Make it fresh instead, or prepare the egg filling shortly ahead and keep it chilled.
Is a boiled egg wrap the same as an egg salad wrap?
Not necessarily: a boiled egg wrap may contain sliced or mashed eggs with vegetables, while an egg salad wrap usually has chopped eggs bound with mayonnaise or another creamy dressing. The names overlap, but the filling style can be quite different.
Can you use a tortilla instead of flatbread for a boiled egg wrap?
Yes, a tortilla works well in a boiled egg wrap and is often easier to roll than a thick or brittle flatbread. Warm it briefly to make it more flexible, then let it cool before adding the egg filling.
What can you serve with a boiled egg wrap?
Serve a boiled egg wrap with a simple side such as fruit, sliced vegetables, or a light soup. If the wrap already has a generous amount of vegetables, a small side of fruit makes an easy lunch without duplicating the filling.
Boiled egg wrap Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
Biotin
14.76µg · 49% DV
B2
0.49mg · 38% DV
B1
0.34mg · 28% DV
Minerals
Selenium
43µg · 78% DV
Phosphorus
292mg · 42% DV
Manganese
0.68mg · 30% DV
Iodine
40µg · 27% DV
Sodium
603mg · 26% DV
Potassium ⭐
317mg · 9% DV
Boiled egg wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Boiled egg wrap
To burn the 392 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 Boiled egg wrap?
A Boiled egg wrap pairs chopped or sliced hard-boiled egg with a soft flatbread, often with additions such as salad leaves, tomato or a spread. It is a practical, adaptable meal rather than a dish tied to one specific regional tradition.
The egg is firm and tender, while the wrap provides a soft, chewy contrast. It works well for breakfast, lunch on the go or a simple packed meal; fillings vary with local tastes, from fresh vegetables to herbs and sauces. It provides protein alongside carbohydrates and fat. Add plenty of crunchy vegetables and go easy on rich sauces for a lighter wrap.
How Nutritious Is Boiled egg 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 Boiled egg 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 Boiled egg wrap Contain Allergens?
Contains these allergens:
Which Diets Is Boiled egg wrap Good For?
Vegan
— Not 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
Boiled egg wrap Fat Profile
SATURATED
4.77g
MONOUNSATURATED
8.42g
POLYUNSATURATED
3.64g
Omega 6:3 ratio 23.4:1
Above the ideal 4:1 (23.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.