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Crispy wrap Calories
Crispy-textured processed wrap item
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Crispy wrap (180 g) has 531 calories. That works out to 295 calories per 100 g. It contains 55.8 g of carbs, 15.3 g of protein, 27.9 g of fat and 4 g of fiber. Its 25.2 µg of Selenium covers 46% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Crispy wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
531
KCAL / 180G
Carbs
55.8g
· 20% DV
Protein
15.3g
· 31% DV
Fat
27.9g
· 36% 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 42% · Protein 11% · Fat 47%
Crispy wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 531 kcal | |
| Total fat | 27.9 g | 36% |
| Saturated fat | 6.48 g | 32% |
| Trans fat | 0.14 g | |
| Sodium | 936 mg | 41% |
| Total carbohydrate | 55.8 g | 20% |
| Fiber | 4 g | 14% |
| Protein | 15.3 g | 31% |
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 Crispy wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 531 kcal |
| 0.25 piece (quarter) | 45 g | 133 kcal |
| ½ piece (half) | 90 g | 266 kcal |
| 100 g | 100 g | 295 kcal |
| 1 piece (small) | 120 g | 354 kcal |
| 1 serving (thin) | 150 g | 443 kcal |
| 1 serving (thick) | 210 g | 620 kcal |
| 1 piece (large) | 260 g | 767 kcal |
| 2 piece (double) | 360 g | 1062 kcal |
Calculated from 295 calories per 100 g.
Frequently Asked Questions About Crispy wrap
How do you make a crispy wrap at home?
To make a crispy wrap, place a not-too-wet filling on a flatbread or tortilla, fold it tightly, then cook it in a lightly oiled pan or oven until the outside is crisp. Avoid overfilling so the wrap stays sealed.
What makes a crispy wrap turn soggy?
Steam and moisture soften a crispy wrap, especially when the filling is wet or the wrap is covered while hot. Let it rest uncovered on a rack after cooking, and serve sauces on the side.
Can you reheat a crispy wrap without making it soggy?
Yes. Reheat a crispy wrap in a dry skillet, oven, or air fryer so the outside can crisp again. A microwave heats it quickly but tends to soften the wrapper, so it is less suitable when texture matters.
Why does a crispy wrap split while cooking?
A crispy wrap can split if the flatbread is dry, the filling is overstuffed, or the seam is not tucked underneath. Warm the flatbread briefly to make it flexible, leave room at the edges, and place the seam down first.
Can you make a crispy wrap in an air fryer?
Yes, an air fryer works well for cooking or reheating a crispy wrap. Arrange the wraps in a single layer so hot air reaches their surfaces; crowding the basket can leave them unevenly crisp.
What sauces go well with a crispy wrap?
Yogurt-based dips, salsa, and other sauces served on the side pair well with a crispy wrap. Keeping sauce out of the wrap until serving helps prevent the flatbread from becoming soft.
Can you prepare crispy wraps ahead of time?
You can assemble crispy wraps ahead, but cook them shortly before serving for the best crunch. Keep wet fillings and sauces separate, and refrigerate assembled wraps in a covered container if you are not cooking them right away.
Can you freeze a crispy wrap?
Yes, you can freeze a crispy wrap, though the wrapper may lose some crispness after thawing. Wrap it securely, thaw it in the refrigerator, then reheat it in an oven or skillet rather than a microwave.
What is the difference between a crispy wrap and a regular wrap?
A crispy wrap is cooked until its outer layer firms and crisps, while a regular wrap is usually served soft. Crispy wraps are best eaten soon after cooking because moisture gradually softens the exterior.
What fillings work best in a crispy wrap?
Firm, fairly dry fillings work best in a crispy wrap because they are less likely to leak or soften the bread. Cool hot fillings before wrapping, avoid overfilling, and add juicy vegetables or dressing just before serving.
Crispy wrap Vitamins & Minerals
Vitamins
B3
4.32mg · 27% DV
Biotin
7.2µg · 24% DV
B1
0.22mg · 18% DV
Folate
68.4µg · 17% DV
Minerals
Selenium
25µg · 45% DV
Sodium
936mg · 41% DV
Phosphorus
230mg · 33% DV
Manganese
0.58mg · 25% DV
Potassium ⭐
306mg · 9% DV
Crispy wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Crispy wrap
To burn the 531 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 Crispy wrap?
A crispy wrap is a filled flatbread or pastry rolled around its filling and cooked until the outside turns crisp. Fillings vary, so the exact flavour and richness depend on what is inside. It fits the quick, hand-held meal tradition found in many places, including Turkish-style wraps.
Expect a crisp shell with a softer, savoury centre; it is often served warm, on its own or with a dipping sauce. It works as a snack or a casual lunch, and a fresh salad makes a good accompaniment. Nutritionally, it provides a mix of carbohydrate and fat, with a moderate amount of protein and relatively little fibre. For a lighter plate, pair it with vegetables and choose a less rich filling or sauce.
How Nutritious Is Crispy wrap?
Nutrient density
Low
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
Low
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 Crispy 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 Crispy wrap Contain Allergens?
Contains these allergens:
Which Diets Is Crispy wrap Good For?
Vegan
— Not suitable
Vegetarian
— Not suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Crispy wrap Fat Profile
SATURATED
6.48g
MONOUNSATURATED
9.18g
POLYUNSATURATED
8.1g
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.