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Chicken Cheese Wrap Calories
High in protein and calcium, filling meal
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken Cheese Wrap (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 32.4 g of carbs, 24.3 g of protein, 16.6 g of fat and 3.8 g of fiber. Its 6.8 mg of B3 covers 43% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Chicken Cheese Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
378
KCAL / 180G
Carbs
32.4g
· 12% DV
Protein
24.3g
· 49% DV
Fat
16.6g
· 21% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 34% · Protein 26% · Fat 40%
Chicken Cheese Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 5.76 g | 29% |
| Trans fat | 0.09 g | |
| Sodium | 756 mg | 33% |
| Total carbohydrate | 32.4 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 24.3 g | 49% |
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 Chicken Cheese Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 378 kcal |
| 1 piece (extra small) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 120 g | 252 kcal |
| 1 serving (medium) | 180 g | 378 kcal |
| 1 piece (large) | 250 g | 525 kcal |
| 1 serving (large) | 250 g | 525 kcal |
| 2 piece (double) | 360 g | 756 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Chicken Cheese Wrap
How do you make a Chicken Cheese Wrap at home?
Cook bite-size chicken pieces fully in a pan, then place them with grated cheese on a warmed flatbread. Fold in the sides, roll it tightly, and toast seam-side down until the outside is lightly browned and the cheese has melted.
What sauce goes best in a Chicken Cheese Wrap?
Garlic yogurt sauce, ranch, barbecue sauce, and a little hot sauce all work well in a Chicken Cheese Wrap. Use a modest amount: watery or excessive sauce can make the flatbread soggy and cause the wrap to split.
What cheese is best for a Chicken Cheese Wrap?
A good-melting cheese such as cheddar, Monterey Jack, or mozzarella works well in a Chicken Cheese Wrap. Grate it so it melts evenly around the chicken; mozzarella gives a stretchy texture, while cheddar adds a sharper flavor.
Can you meal-prep Chicken Cheese Wraps?
Yes, you can prep Chicken Cheese Wraps ahead, but keep wet ingredients such as tomato and sauce separate until serving so the flatbread stays firm. Refrigerate the cooked chicken promptly, assemble when needed, and reheat until the filling is hot.
Can you freeze a Chicken Cheese Wrap?
Yes, a Chicken Cheese Wrap can be frozen before or after cooking, though vegetables may turn watery and soft when thawed. Wrap it airtight, thaw it in the refrigerator, then reheat in a pan or oven until the chicken and cheese are hot.
How do you keep a Chicken Cheese Wrap from getting soggy?
To keep a Chicken Cheese Wrap from getting soggy, cool cooked chicken before assembling and avoid putting wet vegetables or generous sauce directly against the flatbread. Add fresh vegetables and sauce just before eating, or pack them separately.
How do you reheat a Chicken Cheese Wrap without making it tough?
Reheat a Chicken Cheese Wrap in a covered skillet over low to medium heat, turning it until the filling is hot and the cheese melts. A microwave is quicker, but use short bursts to avoid making the chicken rubbery or the flatbread chewy.
Is a Chicken Cheese Wrap a good lunch for work or school?
Yes, a Chicken Cheese Wrap can be a convenient packed lunch because it combines cooked chicken and cheese in a portable flatbread. Keep it chilled until lunchtime, and pack juicy vegetables or sauce separately to preserve its texture.
What can you serve with a Chicken Cheese Wrap?
A Chicken Cheese Wrap pairs well with a green salad, roasted vegetables, coleslaw, or a light soup. For a less heavy meal, choose a vegetable side instead of fries and serve extra sauce on the side.
Can you make a Chicken Cheese Wrap with leftover roast chicken?
Yes, leftover roast chicken works well in a Chicken Cheese Wrap. Remove bones and skin if needed, shred or slice the meat, then heat it thoroughly with the cheese inside the wrap; avoid using chicken that has been left unrefrigerated for too long.
Chicken Cheese Wrap Vitamins & Minerals
Vitamins
B3
6.84mg · 43% DV
B12
0.81µg · 34% DV
B6
0.52mg · 31% DV
B2
0.34mg · 26% DV
Minerals
Phosphorus
252mg · 36% DV
Sodium
756mg · 33% DV
Calcium
324mg · 32% DV
Selenium
15µg · 27% DV
Potassium ⭐
378mg · 11% DV
Chicken Cheese Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken Cheese Wrap
To burn the 378 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 Chicken Cheese Wrap?
A Chicken Cheese Wrap brings cooked chicken and melted cheese together in a soft flatbread, rolled up for an easy handheld meal. It is a modern café and takeaway-style wrap rather than a dish tied to one particular culinary tradition, and recipes may vary in the kind of bread and cheese used.
The lightly toasted outside can be soft with a few crisp, golden patches, while the warm filling is savoury and satisfying. It is commonly eaten as a quick lunch or casual meal, and travels well for eating on the go. Chicken contributes protein, while the cheese adds more protein and calcium; the wrap provides 13.5 g of protein per 100 g. Pair it with a simple salad for a fresher, lighter plate.
How Nutritious Is Chicken Cheese 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 Chicken Cheese 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 Chicken Cheese Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Chicken Cheese 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
Chicken Cheese Wrap Fat Profile
SATURATED
5.76g
MONOUNSATURATED
4.86g
POLYUNSATURATED
1.98g
Omega 6:3 ratio 5.1:1
Above the ideal 4:1 (5.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.