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Chicken, spinach and mozzarella wrap Calories
Source of protein and calcium
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken, spinach and mozzarella wrap (180 g) has 378 calories. That works out to 210 calories per 100 g. It contains 36 g of carbs, 27 g of protein, 14.4 g of fat and 4 g of fiber. Its 117 µg of Vitamin K covers 98% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Chicken, spinach and mozzarella wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
378
KCAL / 180G
Carbs
36g
· 13% DV
Protein
27g
· 54% DV
Fat
14.4g
· 18% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 38% · Protein 28% · Fat 34%
Chicken, spinach and mozzarella wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 378 kcal | |
| Total fat | 14.4 g | 18% |
| Saturated fat | 5.58 g | 28% |
| Trans fat | 0.14 g | |
| Sodium | 774 mg | 34% |
| Total carbohydrate | 36 g | 13% |
| Fiber | 4 g | 14% |
| Protein | 27 g | 54% |
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, spinach and mozzarella wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 378 kcal |
| 1 piece (half) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 piece (small) | 130 g | 273 kcal |
| 1 piece (large) | 250 g | 525 kcal |
| 1 piece (jumbo) | 320 g | 672 kcal |
| 2 piece (double) | 360 g | 756 kcal |
Calculated from 210 calories per 100 g.
Frequently Asked Questions About Chicken, spinach and mozzarella wrap
What is in a chicken, spinach and mozzarella wrap?
A chicken, spinach and mozzarella wrap is made with cooked chicken, spinach and mozzarella wrapped in a tortilla or flatbread. Garlic, herbs, pepper or a sauce are common additions, but fillings vary by recipe and retailer.
How do you make a chicken, spinach and mozzarella wrap at home?
To make a chicken, spinach and mozzarella wrap, season cooked chicken and spinach, place them in the middle of a tortilla, and add mozzarella. Fold in the sides, roll it tightly, then warm it in a pan until the cheese melts.
Is a chicken, spinach and mozzarella wrap healthy?
A chicken, spinach and mozzarella wrap can be a satisfying meal, with protein from chicken and calcium from mozzarella. Pair it with vegetables or salad, and use creamy sauces sparingly, since sauces and fillings can add extra salt and richness.
Can you eat a chicken, spinach and mozzarella wrap cold?
Yes, a chicken, spinach and mozzarella wrap can be eaten cold if the chicken was fully cooked and the wrap has been kept refrigerated. It is convenient for lunch, though the mozzarella will not be melted and the tortilla may soften as it sits.
Can you make a chicken, spinach and mozzarella wrap ahead of time?
Yes, you can prepare a chicken, spinach and mozzarella wrap ahead for lunch. Let cooked ingredients cool before assembling, keep wet sauces separate, and refrigerate the wrapped portion in a sealed container so the tortilla does not become soggy.
Can frozen spinach be used in a chicken, spinach and mozzarella wrap?
Yes, frozen spinach works in a chicken, spinach and mozzarella wrap. Thaw it and squeeze out as much water as possible before adding it; excess moisture can make the tortilla soggy and prevent the filling from heating evenly.
What kind of tortilla works best for a chicken, spinach and mozzarella wrap?
A soft, flexible flour tortilla is easiest to roll for a chicken, spinach and mozzarella wrap. Warm it briefly before filling so it bends without cracking, and avoid overfilling it, especially if the chicken and spinach are moist.
How do you stop a chicken, spinach and mozzarella wrap from getting soggy?
To keep a chicken, spinach and mozzarella wrap from getting soggy, drain cooked spinach well and let hot ingredients cool slightly before wrapping. Add sauces sparingly or pack them separately, and store the wrap in a sealed container.
How should you reheat a chicken, spinach and mozzarella wrap?
Reheat a chicken, spinach and mozzarella wrap in a covered skillet or oven until the filling is hot throughout. A microwave is quicker but can make the tortilla soft; turning the wrap in a pan helps warm it evenly and melt the mozzarella.
What goes well with a chicken, spinach and mozzarella wrap?
A chicken, spinach and mozzarella wrap pairs well with a green salad, tomato soup or roasted vegetables. For a lighter lunch, serve it with crunchy raw vegetables; a rich dip is optional because the mozzarella already makes the filling creamy.
Chicken, spinach and mozzarella wrap Vitamins & Minerals
Vitamins
Vitamin K
117µg · 98% DV
B3
9.9mg · 62% DV
B6
0.68mg · 40% DV
B12
0.81µg · 34% DV
Minerals
Selenium
32µg · 58% DV
Phosphorus
396mg · 57% DV
Sodium
774mg · 34% DV
Calcium
288mg · 29% DV
Potassium ⭐
450mg · 13% DV
Chicken, spinach and mozzarella wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken, spinach and mozzarella 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, spinach and mozzarella wrap?
A chicken, spinach and mozzarella wrap is a portable meal made by rolling cooked chicken, spinach and mozzarella in a soft flatbread. It is a modern café and lunch-counter staple rather than a dish tied to one specific regional cuisine, and fillings and seasonings vary from one version to another. The chicken makes it savoury and satisfying, while spinach adds freshness and mozzarella brings a mild, creamy melt. It is often served warm, though it also works well cold in a packed lunch; pair it with a simple salad or soup for a fuller meal. It provides protein and calcium, with 15 g of protein per 100 g. If you want a lighter balance, go easy on creamy sauces and add extra fresh greens.
How Nutritious Is Chicken, spinach and mozzarella 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, spinach and mozzarella 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, spinach and mozzarella wrap Contain Allergens?
Contains these allergens:
Which Diets Is Chicken, spinach and mozzarella 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, spinach and mozzarella wrap Fat Profile
SATURATED
5.58g
MONOUNSATURATED
4.23g
POLYUNSATURATED
2.61g
Omega 6:3 ratio 17.4:1
Above the ideal 4:1 (17.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.