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Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Calories
Source of protein and fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Egg, Cottage Cheese, Spinach and Chia Lavash Wrap (180 g) has 337 calories. That works out to 187 calories per 100 g. It contains 36.7 g of carbs, 21.8 g of protein, 12.1 g of fat and 5.6 g of fiber. Its 140.4 µg of Vitamin K covers 117% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Nutrition Facts
Selected: 1 serving (medium) · 180 g
337
KCAL / 180G
Carbs
36.7g
· 13% DV
Protein
21.8g
· 44% DV
Fat
12.1g
· 16% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 43% · Protein 25% · Fat 32%
Egg, Cottage Cheese, Spinach and Chia Lavash Wrap nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 337 kcal | |
| Total fat | 12.1 g | 16% |
| Saturated fat | 3.2 g | 16% |
| Trans fat | 0.05 g | |
| Sodium | 657 mg | 29% |
| Total carbohydrate | 36.7 g | 13% |
| Fiber | 5.6 g | 20% |
| Protein | 21.8 g | 44% |
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 Serving of Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 337 kcal |
| 1 piece (half) | 90 g | 168 kcal |
| 100 g | 100 g | 187 kcal |
| 1 serving (small) | 120 g | 224 kcal |
| 1 cup (chopped) | 150 g | 281 kcal |
| 1 piece (whole) | 180 g | 337 kcal |
| 2 piece (half) | 180 g | 337 kcal |
| 1 pack (medium) | 200 g | 374 kcal |
| 1 serving (large) | 250 g | 468 kcal |
Calculated from 187 calories per 100 g.
Frequently Asked Questions About Egg, Cottage Cheese, Spinach and Chia Lavash Wrap
What is in an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
An Egg, Cottage Cheese, Spinach and Chia Lavash Wrap combines egg, cottage cheese, spinach and chia in a lavash flatbread. The filling can be seasoned with pepper or herbs, then folded into the lavash and lightly toasted.
How do you make an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
Cook the spinach in a pan until wilted, add the egg and cook it through, then stir in the cottage cheese and chia. Spoon the filling onto lavash, fold it into a wrap and toast briefly if you want a crisp exterior.
Can you eat an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap cold?
Yes, you can eat an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap cold once its egg filling has been fully cooked and cooled safely. The lavash may soften as it sits, so it is usually best assembled shortly before eating.
How do you stop an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap from getting soggy?
To keep an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap from getting soggy, cook off excess moisture from the spinach and let the filling cool before wrapping. Add the filling just before serving rather than leaving it inside the lavash for hours.
Can you make an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap ahead of time?
Yes, you can make the filling for an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap ahead of time. Refrigerate it in a covered container after it cools, then assemble the wrap shortly before eating to keep the lavash from becoming soft.
What goes well with an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
A fresh green salad, sliced tomatoes or cucumber go well with an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap. For a simple breakfast or lunch, serve it with fruit or a cup of tea.
Can you freeze an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
Yes, an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap can be frozen, although the egg and spinach may change texture and the lavash can turn soft after thawing. Wrap it tightly, thaw it in the refrigerator and reheat it before eating.
Can you use another flatbread for an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
Yes, you can use a thin tortilla or another flexible flatbread instead of lavash in an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap. Choose one large enough to hold the filling and warm it briefly so it folds without cracking.
Can you leave chia out of an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
Yes, you can leave chia out of an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap; the egg, cottage cheese and spinach will still make a complete filling. If you want a little texture, add sesame seeds or chopped herbs instead.
Is an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap a good lunch to pack?
Yes, an Egg, Cottage Cheese, Spinach and Chia Lavash Wrap can work as a packed lunch if you keep it chilled until eating. Pack the filling and lavash separately when possible, then assemble them at lunchtime to prevent a soggy wrap.
Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Vitamins & Minerals
Vitamins
Vitamin K
140.4µg · 117% DV
B12
1.22µg · 51% DV
B2
0.52mg · 40% DV
Biotin
11.16µg · 37% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
378mg · 54% DV
Manganese
0.94mg · 41% DV
Copper
0.32mg · 36% DV
Sodium
657mg · 29% DV
Potassium ⭐
441mg · 13% DV
Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg, Cottage Cheese, Spinach and Chia Lavash Wrap
To burn the 337 calories in 1 serving (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 Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
This egg, lor, spinach and chia lavash wrap folds a savoury filling into thin lavash bread. Lor is a mild Turkish fresh curd cheese, usually soft and crumbly; the wrap brings it together with egg, leafy spinach and chia for a convenient meal rather than a traditional named dish.
The soft egg and fresh spinach balance lor’s gentle tang, while lavash makes the wrap easy to carry and eat. It works for breakfast or lunch, whether served at home or packed for a busy day; add tomatoes, cucumber or a simple salad alongside. It provides protein and fibre, and you can keep it lighter by using little oil and filling the lavash generously with spinach.
How Nutritious Is Egg, Cottage Cheese, Spinach and Chia Lavash Wrap?
Nutrient density
High
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 Egg, Cottage Cheese, Spinach and Chia Lavash 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 Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Egg, Cottage Cheese, Spinach and Chia Lavash 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
Egg, Cottage Cheese, Spinach and Chia Lavash Wrap Fat Profile
SATURATED
3.2g
MONOUNSATURATED
4.23g
POLYUNSATURATED
3.28g
Omega 6:3 ratio 3.2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.