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Cheese and tomato wrap Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Cheese and tomato wrap (180 g) has 468 calories. That works out to 260 calories per 100 g. It contains 62.1 g of carbs, 20.2 g of protein, 17.1 g of fat and 4.3 g of fiber. Its 34.2 µg of Selenium covers 62% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cheese and tomato wrap Nutrition Facts
Selected: 1 piece (whole) · 180 g
468
KCAL / 180G
Carbs
62.1g
· 23% DV
Protein
20.2g
· 40% DV
Fat
17.1g
· 22% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 17% · Fat 32%
Cheese and tomato wrap nutrition facts table · 1 piece (whole) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 468 kcal | |
| Total fat | 17.1 g | 22% |
| Saturated fat | 8.37 g | 42% |
| Trans fat | 0.22 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 62.1 g | 23% |
| Fiber | 4.3 g | 15% |
| Protein | 20.2 g | 40% |
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 Cheese and tomato wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 468 kcal |
| 1 piece (half) | 90 g | 234 kcal |
| 100 g | 100 g | 260 kcal |
| 1 piece (small) | 120 g | 312 kcal |
| 1 serving (medium) | 150 g | 390 kcal |
| 1 piece (large) | 220 g | 572 kcal |
| 1 serving (extra large) | 250 g | 650 kcal |
Calculated from 260 calories per 100 g.
Frequently Asked Questions About Cheese and tomato wrap
What cheese melts best in a cheese and tomato wrap?
Cheddar-style melting cheese works well in a cheese and tomato wrap, and a freshly grated cheese usually melts more evenly than thick slices. The name refers to the cheese used in the wrap; you can choose another mild cheese that melts smoothly.
Can you eat a cheese and tomato wrap cold?
Yes, you can eat a cheese and tomato wrap cold, though the cheese will remain firm rather than melted. For a better cold texture, use thin tomato slices, pat them dry, and assemble the wrap shortly before eating.
How do you stop a cheese and tomato wrap from falling apart?
Warm the tortilla briefly before filling a cheese and tomato wrap; this makes it more flexible and less likely to crack. Keep the filling away from the edges, fold in the sides, then roll it firmly and place it seam-side down.
Can you pack a cheese and tomato wrap for lunch?
Yes, a cheese and tomato wrap can be packed for lunch if you keep it chilled until it is time to eat. Pat the tomato dry and wrap the tortilla tightly; packing tomato separately helps prevent a soggy lunch.
What sauce goes well with a cheese and tomato wrap?
A cheese and tomato wrap pairs well with a small amount of pesto, garlic yogurt sauce, or a mild tomato-based sauce. Spread sauce thinly so it adds flavor without making the tortilla wet or causing the filling to slide out.
Can you use sun-dried tomatoes in a cheese and tomato wrap?
Yes, sun-dried tomatoes can replace fresh tomatoes in a cheese and tomato wrap. They add a more concentrated, tangy flavor and release less water, so they are useful when you want the tortilla to stay firm.
How do you reheat a cheese and tomato wrap?
Reheat a cheese and tomato wrap in a covered pan over low heat, turning it until the filling is warm and the cheese melts. A microwave is quicker, but it can make the tortilla soft, so use a short heating time.
How long does a cheese and tomato wrap last in the fridge?
A cheese and tomato wrap is best eaten soon after it is made because tomato moisture softens the tortilla. If you have leftovers, refrigerate them promptly in a sealed container and eat them within a day for the best texture.
Can you freeze a cheese and tomato wrap?
You can freeze a cheese and tomato wrap, but fresh tomato often becomes watery and soft after thawing. For better results, freeze the wrap with cheese only, then add fresh tomato after thawing and reheating.
Is a cheese and tomato wrap a healthy meal?
A cheese and tomato wrap can be part of a balanced meal, with protein and calcium from the cheese and vegetables from the tomato. Add a side salad or other vegetables, and consider the amount of cheese and tortilla in your portion.
Cheese and tomato wrap Vitamins & Minerals
Vitamins
B1
0.49mg · 41% DV
B12
0.86µg · 36% DV
B3
5.22mg · 33% DV
Biotin
9.18µg · 31% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
387mg · 55% DV
Calcium
441mg · 44% DV
Manganese
0.94mg · 41% DV
Sodium
936mg · 41% DV
Potassium ⭐
369mg · 11% DV
Cheese and tomato wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cheese and tomato wrap
To burn the 468 calories in 1 piece (whole) (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 Cheese and tomato wrap?
A Cheese and tomato wrap is a simple Turkish-style dürüm: sliced tomato and kaşar, a mild, semi-hard Turkish cheese, are rolled in thin flatbread such as lavash. It is an easy home-cooked meal and a familiar quick option from snack shops, usually served warm.
The melted cheese is savoury and creamy, while tomato adds freshness; the flatbread turns lightly crisp where it is toasted. It works for breakfast, a quick lunch or a light supper, and can be eaten on the go. It provides protein and calcium, with the bread supplying much of its carbohydrate. Add extra tomato or salad for freshness, or use a little less cheese for a lighter filling.
How Nutritious Is Cheese and tomato 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 Cheese and tomato 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 Cheese and tomato wrap Contain Allergens?
Contains these allergens:
Which Diets Is Cheese and tomato 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
Cheese and tomato wrap Fat Profile
SATURATED
8.37g
MONOUNSATURATED
4.59g
POLYUNSATURATED
2.79g
Omega 6:3 ratio 18.6:1
Above the ideal 4:1 (18.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.