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Bonito Whole-Wheat Tortilla Wrap Calories
A filling wrap made with bonito and vegetables in a whole-wheat tortilla, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Bonito Whole-Wheat Tortilla Wrap (250 g) has 475 calories. That works out to 190 calories per 100 g. It contains 55 g of carbs, 38 g of protein, 13 g of fat and 9 g of fiber. Its 8 µg of B12 covers 333% of the Daily Value. Its glycemic index is 48 (medium), so it raises blood sugar at a moderate pace.
Bonito Whole-Wheat Tortilla Wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
475
KCAL / 250G
Carbs
55g
· 20% DV
Protein
38g
· 76% DV
Fat
13g
· 17% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 31% · Fat 24%
Bonito Whole-Wheat Tortilla Wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 475 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 3.13 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 1075 mg | 47% |
| Total carbohydrate | 55 g | 20% |
| Fiber | 9 g | 32% |
| Protein | 38 g | 76% |
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 Bonito Whole-Wheat Tortilla Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 475 kcal |
| 100 g | 100 g | 190 kcal |
| ½ piece (half) | 125 g | 238 kcal |
| 1 cup (chopped) | 150 g | 285 kcal |
| 1 piece (small) | 180 g | 342 kcal |
| 1 serving (medium) | 250 g | 475 kcal |
| 1 piece (large) | 320 g | 608 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Bonito Whole-Wheat Tortilla Wrap
How do you make a Bonito Whole-Wheat Tortilla Wrap?
A Bonito Whole-Wheat Tortilla Wrap is made by wrapping cooked bonito and vegetables in a whole-wheat tortilla. Grill or pan-cook the fish, remove any bones, then add it to the tortilla with sliced vegetables and your preferred sauce.
What vegetables go in a Bonito Whole-Wheat Tortilla Wrap?
Lettuce, tomato, and onion are common choices for a Bonito Whole-Wheat Tortilla Wrap. Cucumber, cabbage, or peppers also work well; add vegetables that stay crisp and avoid overfilling the tortilla.
Can you eat a Bonito Whole-Wheat Tortilla Wrap cold?
Yes, a Bonito Whole-Wheat Tortilla Wrap can be eaten cold if the bonito was cooked and chilled safely first. Keep the sauce separate until serving to help prevent the tortilla from becoming soggy.
How long does a Bonito Whole-Wheat Tortilla Wrap last in the fridge?
A Bonito Whole-Wheat Tortilla Wrap is best eaten within a day when refrigerated in a sealed container. The fish and vegetables can release moisture, so storing the filling separately from the tortilla helps preserve its texture.
Can you freeze a Bonito Whole-Wheat Tortilla Wrap?
Yes, you can freeze a Bonito Whole-Wheat Tortilla Wrap, but fresh vegetables may turn watery and the tortilla can soften after thawing. For better texture, freeze cooked bonito separately and assemble the wrap with fresh vegetables later.
What sauce goes well in a Bonito Whole-Wheat Tortilla Wrap?
A lemon-yogurt sauce or a light garlic sauce pairs well with a Bonito Whole-Wheat Tortilla Wrap. Use a modest amount so the fish and vegetables remain the main flavors and the tortilla does not become soggy.
Is a Bonito Whole-Wheat Tortilla Wrap a good lunch for work?
Yes, a Bonito Whole-Wheat Tortilla Wrap can make a convenient work lunch because it combines fish and vegetables in a portable format. Keep it chilled until lunchtime, especially if it will be carried for several hours.
How do you keep a Bonito Whole-Wheat Tortilla Wrap from falling apart?
To keep a Bonito Whole-Wheat Tortilla Wrap together, warm the tortilla briefly so it bends without cracking, and keep the filling away from the edges. Fold in the sides before rolling it tightly from the bottom.
Is bonito in a Bonito Whole-Wheat Tortilla Wrap cooked or raw?
Bonito in a Bonito Whole-Wheat Tortilla Wrap is generally cooked, often grilled or pan-cooked, rather than served raw. If preparing it at home, cook the fish through and remove its bones before adding it to the wrap.
What can you serve with a Bonito Whole-Wheat Tortilla Wrap?
A green salad, vegetable soup, or crunchy raw vegetables go well with a Bonito Whole-Wheat Tortilla Wrap. These sides complement the fish without making the meal as heavy as pairing it with fried foods.
Bonito Whole-Wheat Tortilla Wrap Vitamins & Minerals
Vitamins
B12
8µg · 333% DV
B3
12.75mg · 80% DV
B6
0.8mg · 47% DV
Vitamin D
7.75µg · 39% DV
Minerals
Selenium
70µg · 127% DV
Phosphorus
488mg · 70% DV
Manganese
1.38mg · 60% DV
Sodium
1075mg · 47% DV
Potassium ⭐
713mg · 21% DV
Bonito Whole-Wheat Tortilla Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Bonito Whole-Wheat Tortilla Wrap
To burn the 475 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 Bonito Whole-Wheat Tortilla Wrap?
A bonito whole-wheat tortilla wrap brings cooked bonito and vegetables together in a whole-wheat tortilla. Bonito is a firm, flavourful fish familiar in Turkish cooking, where it is often enjoyed in season; wrapping it with vegetables makes for a convenient, modern meal rather than a traditional standalone dish.
The fish’s savoury, meaty taste contrasts with crisp, fresh vegetables and the soft, slightly chewy tortilla. It works well for lunch or as a portable meal, with a simple salad on the side. The wrap offers protein along with some fibre; add extra vegetables and go easy on creamy sauces if you’d prefer a lighter filling.
How Nutritious Is Bonito Whole-Wheat Tortilla Wrap?
Nutrient density
High
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
High
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 Bonito Whole-Wheat Tortilla Wrap Processed?
NOVA 2
Minimally 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 Bonito Whole-Wheat Tortilla Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Bonito Whole-Wheat Tortilla 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
Bonito Whole-Wheat Tortilla Wrap Fat Profile
SATURATED
3.13g
MONOUNSATURATED
4.38g
POLYUNSATURATED
2.88g
Omega 6:3 ratio 1.3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.