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Carrot zucchini flatbread wrap Calories
Vegetable-based flatbread wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Carrot zucchini flatbread wrap (70 g) has 167 calories. That works out to 238 calories per 100 g. It contains 25.8 g of carbs, 5 g of protein, 4.8 g of fat and 3.4 g of fiber. Its 294 µg of Vitamin A covers 33% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Carrot zucchini flatbread wrap Nutrition Facts
Selected: 1 piece (medium) · 70 g
167
KCAL / 70G
Carbs
25.8g
· 9% DV
Protein
5g
· 10% DV
Fat
4.8g
· 6% DV
Fiber
3.4g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 62% · Protein 12% · Fat 26%
Carrot zucchini flatbread wrap nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 167 kcal | |
| Total fat | 4.8 g | 6% |
| Saturated fat | 0.63 g | 3% |
| Trans fat | 0.01 g | |
| Sodium | 287 mg | 12% |
| Total carbohydrate | 25.8 g | 9% |
| Fiber | 3.4 g | 12% |
| Protein | 5 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 Carrot zucchini flatbread wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 167 kcal |
| 30 g | 30 g | 71 kcal |
| 1 piece (small) | 45 g | 107 kcal |
| 1 serving (half) | 70 g | 167 kcal |
| 1 cup (chopped) | 85 g | 202 kcal |
| 100 g | 100 g | 238 kcal |
| 1 piece (large) | 100 g | 238 kcal |
| 1 piece (jumbo) | 140 g | 333 kcal |
| 1 serving (whole) | 140 g | 333 kcal |
Calculated from 238 calories per 100 g.
Frequently Asked Questions About Carrot zucchini flatbread wrap
How do you make a carrot zucchini flatbread wrap?
To make a carrot zucchini flatbread wrap, grate the vegetables and squeeze out excess moisture before mixing them with flour and the binding ingredients in your recipe. Shape the mixture into thin flatbreads, cook until set, then add your chosen filling and roll.
Why does a carrot zucchini flatbread wrap turn soggy?
A carrot zucchini flatbread wrap can turn soggy when the grated vegetables release too much water or when a wet filling sits in it for too long. Squeeze the vegetables well, let the flatbread cool before filling, and add sauces just before serving.
What fillings go well in a carrot zucchini flatbread wrap?
A carrot zucchini flatbread wrap works well with hummus, grilled chicken, beans, feta, or scrambled eggs. Add crunchy greens or sliced cucumber for contrast, and use a modest amount of dressing so the vegetable flatbread stays firm enough to roll.
Can you make carrot zucchini flatbread wraps ahead of time?
Yes, you can cook the carrot zucchini flatbreads ahead and keep them covered in the refrigerator. For the best texture, store the flatbreads and fillings separately, then assemble the wraps shortly before eating so the bread does not absorb moisture.
How do you keep a carrot zucchini flatbread wrap from breaking?
To keep a carrot zucchini flatbread wrap from breaking, remove excess liquid from the grated vegetables and avoid overcooking the flatbread until it becomes crisp. Warm it briefly before filling, and roll it gently rather than packing it with too much filling.
Can you freeze carrot zucchini flatbread wraps?
Yes, freeze the plain carrot zucchini flatbreads with a sheet of parchment between each one so they separate easily. Thaw them in the refrigerator and warm them in a pan. Freezing assembled wraps can make fresh vegetables and creamy fillings watery.
Is a carrot zucchini flatbread wrap good for lunch?
Yes, a carrot zucchini flatbread wrap can make a practical lunch, especially when filled with a protein source such as beans, eggs, or chicken. Pack wet ingredients separately if you are preparing it in advance, then assemble it close to lunchtime.
Can you use a carrot zucchini flatbread wrap as a pizza base?
Yes, you can use a carrot zucchini flatbread wrap as a thin pizza-style base. Add a light layer of sauce and toppings, then heat it until warmed through; too much sauce or heavy toppings may make the vegetable flatbread soft.
Should a carrot zucchini flatbread wrap be served warm or cold?
A carrot zucchini flatbread wrap can be served either warm or cold. Warming the flatbread makes it more flexible for rolling, while a cold wrap is convenient for packed lunches; keep fillings that need refrigeration chilled until serving.
Is a carrot zucchini flatbread wrap a healthy choice?
A carrot zucchini flatbread wrap can be a nutritious choice because it includes vegetables, but its overall value also depends on the flatbread ingredients and filling. Pair it with a protein-rich filling and vegetables, and go easy on rich sauces if you want a lighter meal.
Carrot zucchini flatbread wrap Vitamins & Minerals
Vitamins
Vitamin A
294µg · 33% DV
B3
1.33mg · 8% DV
Biotin
2.1µg · 7% DV
B1
0.08mg · 7% DV
Minerals
Selenium
13µg · 24% DV
Manganese
0.32mg · 14% DV
Sodium
287mg · 12% DV
Phosphorus
67mg · 10% DV
Potassium ⭐
147mg · 4% DV
Carrot zucchini flatbread wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Carrot zucchini flatbread wrap
To burn the 167 calories in 1 piece (medium) (70 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 Carrot zucchini flatbread wrap?
A carrot zucchini flatbread wrap is made with flatbread that incorporates carrot and zucchini into the dough, then folded or rolled around a filling. It is a vegetable-based wrap rather than a dish with one established regional origin, and the filling can vary.
The bread is usually soft and pliable, with a mild, slightly sweet vegetable flavour. It works for a quick lunch or light supper; fill it with salad leaves, cheese, beans or grilled vegetables, depending on what you have on hand. Its 4.8 g of fibre per 100 g gives it more staying power than a plain white wrap. For a lighter meal, use a modest amount of creamy sauce and add extra fresh vegetables.
How Nutritious Is Carrot zucchini flatbread 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 Carrot zucchini flatbread 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 Carrot zucchini flatbread wrap Contain Allergens?
Contains these allergens:
Which Diets Is Carrot zucchini flatbread 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
Carrot zucchini flatbread wrap Fat Profile
SATURATED
0.63g
MONOUNSATURATED
1.19g
POLYUNSATURATED
1.33g
Omega 6:3 ratio 42:1
Above the ideal 4:1 (42:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.