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Chicken onion wrap Calories
High-protein chicken wrap with onion
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken onion wrap (180 g) has 410 calories. That works out to 228 calories per 100 g. It contains 36.2 g of carbs, 24.1 g of protein, 18.4 g of fat and 3.2 g of fiber. Its 9.7 mg of B3 covers 61% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Chicken onion wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
410
KCAL / 180G
Carbs
36.2g
· 13% DV
Protein
24.1g
· 48% DV
Fat
18.4g
· 24% 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 36% · Protein 24% · Fat 40%
Chicken onion wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 410 kcal | |
| Total fat | 18.4 g | 24% |
| Saturated fat | 4.32 g | 22% |
| Trans fat | 0.14 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 36.2 g | 13% |
| Fiber | 3.2 g | 11% |
| Protein | 24.1 g | 48% |
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 onion wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 410 kcal |
| 1 ounce (mini) | 28 g | 64 kcal |
| 0.25 piece (quarter) | 45 g | 103 kcal |
| ½ piece (half) | 90 g | 205 kcal |
| 100 g | 100 g | 228 kcal |
| 1 piece (small) | 120 g | 274 kcal |
| 1 serving (small) | 150 g | 342 kcal |
| 1 serving (large) | 220 g | 502 kcal |
| 1 piece (large) | 260 g | 593 kcal |
Calculated from 228 calories per 100 g.
Frequently Asked Questions About Chicken onion wrap
What is in a chicken onion wrap?
A chicken onion wrap usually contains cooked chicken, onion, and a soft flatbread or tortilla. Lettuce, tomato, and a sauce such as garlic yogurt or chili sauce are common additions, but fillings vary by recipe.
How do you make a chicken onion wrap at home?
To make a chicken onion wrap, cook sliced, seasoned chicken in a pan and sauté sliced onion until tender. Spoon the filling onto warmed flatbread, add any fresh toppings or sauce, then fold in the sides and roll tightly.
Which onions work best in a chicken onion wrap?
Yellow onions are a versatile choice for a chicken onion wrap because they turn tender and mildly sweet as they cook. Red onions give a sharper flavor, while sweet onions make the filling milder; slice them evenly so they cook at the same rate.
What sauce goes well with a chicken onion wrap?
Garlic yogurt, a tangy yogurt sauce, or chili sauce pairs well with a chicken onion wrap. Add sauce sparingly and keep it away from the edge of the flatbread so the wrap stays easy to hold and does not turn soggy.
Why does a chicken onion wrap get soggy?
A chicken onion wrap gets soggy when wet toppings, sauce, or un-drained cooking juices soak into the bread. Let the filling cool slightly and drain excess liquid, then add sauces and fresh vegetables just before rolling or serving.
Can you make a chicken onion wrap ahead for lunch?
Yes, you can prepare a chicken onion wrap ahead, but it holds its texture better if you pack the filling, bread, and wet toppings separately. Refrigerate the cooked chicken and onion, then assemble the wrap shortly before eating.
How long does a chicken onion wrap last in the fridge?
A chicken onion wrap can usually be kept in a sealed container in the refrigerator for 3–4 days. Refrigerate it promptly after cooking; if it contains lettuce or sauce, storing those separately helps prevent the bread from becoming soft.
How do you reheat a chicken onion wrap without making it soggy?
Reheat a chicken onion wrap in a dry skillet over moderate heat, turning it until the filling is hot and the outside is lightly crisp. A microwave is quicker but tends to soften the bread, so use it only when texture matters less.
Can you freeze a chicken onion wrap?
Yes, but a chicken onion wrap freezes best without lettuce, fresh tomato, or yogurt sauce, which can turn watery after thawing. Freeze the cooked chicken-and-onion filling separately, thaw it in the refrigerator, and assemble the wrap with fresh bread.
What should you serve with a chicken onion wrap?
A chicken onion wrap goes well with a green salad, roasted vegetables, or a simple soup. For a more casual meal, serve it with pickles; choose a lighter side if the wrap already has a rich sauce.
Chicken onion wrap Vitamins & Minerals
Vitamins
B3
9.72mg · 61% DV
B6
0.52mg · 31% DV
Biotin
9µg · 30% DV
B5
1.3mg · 26% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
263mg · 38% DV
Sodium
738mg · 32% DV
Manganese
0.58mg · 25% DV
Potassium ⭐
356mg · 10% DV
Chicken onion wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken onion wrap
To burn the 410 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 onion wrap?
A Chicken onion wrap brings cooked, usually seasoned chicken and onion together in a soft flatbread. The filling may be pan-cooked or grilled, then rolled up for an easy meal; the exact seasoning and bread vary from one place to another.
In Turkey, where dürüm-style wraps are a familiar lunch or quick dinner, it is often served with ayran, salad or pickled vegetables. It is convenient to eat on the go, but also works as a sit-down meal with a side of greens. Chicken supplies protein, while the flatbread contributes much of the carbohydrate; a generous salad and a light hand with sauces make for a fresher, less heavy pairing.
How Nutritious Is Chicken onion 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 onion 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 onion wrap Contain Allergens?
Contains these allergens:
Which Diets Is Chicken onion 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 onion wrap Fat Profile
SATURATED
4.32g
MONOUNSATURATED
6.48g
POLYUNSATURATED
4.32g
Omega 6:3 ratio 54:1
Above the ideal 4:1 (54:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.