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Egg, Curd Cheese and Spinach Wrap Calories
Protein and iron source
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Egg, Curd Cheese and Spinach Wrap (180 g) has 342 calories. That works out to 190 calories per 100 g. It contains 33.8 g of carbs, 20.2 g of protein, 14.6 g of fat and 4.1 g of fiber. Its 230.4 µg of Vitamin K covers 192% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Egg, Curd Cheese and Spinach Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
342
KCAL / 180G
Carbs
33.8g
· 12% DV
Protein
20.2g
· 40% DV
Fat
14.6g
· 19% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 23% · Fat 38%
Egg, Curd Cheese and Spinach Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 342 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 4.77 g | 24% |
| Trans fat | 0.05 g | |
| Sodium | 648 mg | 28% |
| Total carbohydrate | 33.8 g | 12% |
| Fiber | 4.1 g | 15% |
| Protein | 20.2 g | 40% |
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 Egg, Curd Cheese and Spinach Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 342 kcal |
| ½ piece (half) | 90 g | 171 kcal |
| 100 g | 100 g | 190 kcal |
| 1 piece (small) | 110 g | 209 kcal |
| 1 serving (medium) | 180 g | 342 kcal |
| 1 piece (large) | 260 g | 494 kcal |
| 1 serving (large) | 260 g | 494 kcal |
| 1 piece (jumbo) | 320 g | 608 kcal |
| 2 piece (double) | 360 g | 684 kcal |
Calculated from 190 calories per 100 g.
Frequently Asked Questions About Egg, Curd Cheese and Spinach Wrap
How do you make an egg, curd cheese and spinach wrap?
To make an egg, curd cheese and spinach wrap, wilt chopped spinach in a pan, then add beaten eggs and curd cheese and cook until the eggs are set. Let the filling cool slightly, spoon it onto a tortilla, fold in the sides and roll.
Can you meal-prep an egg, curd cheese and spinach wrap?
Yes, you can meal-prep an egg, curd cheese and spinach wrap. Keep the cooked filling in a sealed container in the refrigerator and assemble the wrap shortly before eating; storing the filling separately helps keep the tortilla from turning soggy.
How do you stop an egg, curd cheese and spinach wrap from getting soggy?
To keep an egg, curd cheese and spinach wrap from getting soggy, cook the spinach until its excess moisture has evaporated and drain thawed spinach especially well. Cool the filling before wrapping, and avoid adding wet sauces inside; serve sauces on the side.
Can you freeze an egg, curd cheese and spinach wrap?
Yes, an egg, curd cheese and spinach wrap can be frozen, though its texture may be softer after thawing. Cool it completely, wrap it tightly, and thaw it in the refrigerator. Reheat until the filling is hot throughout before serving.
What can you use instead of curd cheese in an egg, curd cheese and spinach wrap?
You can replace the curd cheese in an egg, curd cheese and spinach wrap with crumbled feta, cottage cheese or ricotta. Feta is saltier, so taste the filling before adding extra salt; drain wetter cheeses to avoid making the wrap soggy.
Can you use frozen spinach in an egg, curd cheese and spinach wrap?
Yes, frozen spinach works well in an egg, curd cheese and spinach wrap. Thaw it first and squeeze out as much water as possible, then cook it briefly in a pan before adding the egg and curd cheese.
What goes well with an egg, curd cheese and spinach wrap?
An egg, curd cheese and spinach wrap goes well with a crisp salad, sliced tomatoes or cucumber, or plain yogurt. For a packed lunch, keep any dressing or dip separate until serving so the tortilla stays firm.
Is an egg, curd cheese and spinach wrap a good breakfast?
Yes, an egg, curd cheese and spinach wrap can make a convenient breakfast. Its cooked egg and cheese filling is easy to prepare ahead, while adding fresh vegetables on the side gives the meal more variety and crunch.
How should you reheat an egg, curd cheese and spinach wrap?
Reheat an egg, curd cheese and spinach wrap in a covered skillet over moderate heat, turning it so the filling warms evenly. A microwave also works, but the tortilla may soften; heat until the egg filling is hot throughout.
Should spinach be cooked before adding it to an egg, curd cheese and spinach wrap?
Yes, cooking spinach before adding it to an egg, curd cheese and spinach wrap is usually best. It wilts to a manageable amount and releases moisture that could otherwise make the filling watery. Wash fresh spinach and drain it well before cooking.
Egg, Curd Cheese and Spinach Wrap Vitamins & Minerals
Vitamins
Vitamin K
230.4µg · 192% DV
B12
1.04µg · 43% DV
Biotin
12.96µg · 43% DV
Vitamin A
378µg · 42% DV
Minerals
Selenium
34µg · 62% DV
Phosphorus
346mg · 49% DV
Manganese
0.86mg · 37% DV
Copper
0.29mg · 32% DV
Sodium
648mg · 28% DV
Potassium ⭐
459mg · 14% DV
Egg, Curd Cheese and Spinach Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Egg, Curd Cheese and Spinach Wrap
To burn the 342 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 Egg, Curd Cheese and Spinach Wrap?
An egg, curd cheese and spinach wrap brings together cooked egg, mild curd cheese and spinach, rolled in a soft flatbread. It is a practical, modern-style meal rather than a dish tied to one specific regional tradition; the filling uses ingredients common in Turkish home cooking.
The center is soft and savoury, while a brief turn in a pan can make the bread lightly crisp. It works well warm for breakfast or lunch, or packed for a convenient meal on the go. The egg and curd cheese make it a source of protein, and spinach contributes iron and some fibre. For a lighter version, cook the filling with little oil and add extra spinach; serve with fresh tomatoes or a simple salad.
How Nutritious Is Egg, Curd Cheese and Spinach 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, Curd Cheese and Spinach 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, Curd Cheese and Spinach Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Egg, Curd Cheese and Spinach 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, Curd Cheese and Spinach Wrap Fat Profile
SATURATED
4.77g
MONOUNSATURATED
5.49g
POLYUNSATURATED
2.66g
Omega 6:3 ratio 13.5:1
Above the ideal 4:1 (13.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.