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Eggplant Vegetable Wrap Calories
Vegetable wrap with dietary fiber
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Eggplant Vegetable Wrap (250 g) has 363 calories. That works out to 145 calories per 100 g. It contains 53.8 g of carbs, 9.5 g of protein, 13 g of fat and 9 g of fiber. Its 1 mg of Manganese covers 41% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Eggplant Vegetable Wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
363
KCAL / 250G
Carbs
53.8g
· 20% DV
Protein
9.5g
· 19% DV
Fat
13g
· 17% DV
Fiber
9g
· 32% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 58% · Protein 10% · Fat 32%
Eggplant Vegetable Wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 363 kcal | |
| Total fat | 13 g | 17% |
| Saturated fat | 1.8 g | 9% |
| Trans fat | 0.03 g | |
| Sodium | 713 mg | 31% |
| Total carbohydrate | 53.8 g | 20% |
| Fiber | 9 g | 32% |
| Protein | 9.5 g | 19% |
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 Eggplant Vegetable Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 363 kcal |
| 0.25 piece (quarter) | 65 g | 94 kcal |
| 100 g | 100 g | 145 kcal |
| ½ piece (half) | 125 g | 181 kcal |
| 1 piece (small) | 150 g | 218 kcal |
| 1 serving (medium) | 200 g | 290 kcal |
| 1 serving (large) | 300 g | 435 kcal |
| 1 piece (large) | 350 g | 508 kcal |
| 1 piece (jumbo) | 450 g | 653 kcal |
Calculated from 145 calories per 100 g.
Frequently Asked Questions About Eggplant Vegetable Wrap
What goes in an Eggplant Vegetable Wrap?
An Eggplant Vegetable Wrap usually contains cooked eggplant with vegetables such as peppers, tomatoes, and onions, wrapped in flatbread. Add fresh greens, herbs, or a spread to suit the flavor and texture you want.
What is the best way to cook eggplant for an Eggplant Vegetable Wrap?
Roasting or grilling eggplant works especially well in an Eggplant Vegetable Wrap because it gives the filling a tender texture and concentrated flavor. Pan-cooking also works; drain excess moisture before assembling so the wrap stays firm.
What sauce goes well with an Eggplant Vegetable Wrap?
Garlic yogurt sauce pairs well with an Eggplant Vegetable Wrap, while tahini mixed with lemon and water adds a creamy, tangy option. Spread sauce sparingly so it complements the vegetables without making the flatbread soggy.
How do you keep an Eggplant Vegetable Wrap from getting soggy?
To keep an Eggplant Vegetable Wrap from getting soggy, cool the cooked vegetables and drain away excess liquid before wrapping. Keep watery toppings and sauce separate until serving, especially if you are packing the wrap ahead.
Can you make an Eggplant Vegetable Wrap ahead of time?
Yes, you can prepare the filling for an Eggplant Vegetable Wrap ahead of time and refrigerate it separately from the flatbread. Assemble shortly before eating; this keeps the bread from absorbing vegetable juices and losing its texture.
How do you reheat an Eggplant Vegetable Wrap?
Reheat an Eggplant Vegetable Wrap in a dry skillet over moderate heat, turning it until warmed through and lightly crisp. A microwave is quicker, but it can soften the flatbread, so avoid overheating it.
What should you serve with an Eggplant Vegetable Wrap?
Serve an Eggplant Vegetable Wrap with a green salad, soup, or pickled vegetables for a balanced meal. Roasted potatoes or grains make the plate more substantial, while a fresh herb salad keeps it lighter.
Can you freeze an Eggplant Vegetable Wrap?
You can freeze an Eggplant Vegetable Wrap, but thawed vegetables may release moisture and soften the bread. For better texture, freeze the cooked eggplant filling separately, thaw it, reheat it, and wrap it in fresh flatbread.
Is an Eggplant Vegetable Wrap a healthy meal?
An Eggplant Vegetable Wrap can be a nutritious meal because it combines vegetables and provides dietary fiber. Add beans or another protein-rich filling and plenty of greens to make it more filling and varied.
How does a homemade Eggplant Vegetable Wrap differ from a store-bought one?
A homemade Eggplant Vegetable Wrap lets you choose the flatbread, vegetables, and sauce, while the version on this page is classified as processed. Making it from fresh ingredients at home gives you more control over preparation and flavor.
Eggplant Vegetable Wrap Vitamins & Minerals
Vitamins
B1
0.4mg · 33% DV
B3
4.5mg · 28% DV
B6
0.48mg · 28% DV
Folate
105µg · 26% DV
Minerals
Manganese
0.95mg · 41% DV
Selenium
22µg · 40% DV
Copper
0.35mg · 39% DV
Sodium
713mg · 31% DV
Potassium ⭐
613mg · 18% DV
Eggplant Vegetable Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant Vegetable Wrap
To burn the 363 calories in 1 piece (medium) (250 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 Eggplant Vegetable Wrap?
An eggplant vegetable wrap brings cooked eggplant and other vegetables together in a soft flatbread, often with a simple sauce or seasoning. It draws on the familiar wrap format found across the eastern Mediterranean and beyond, while the exact filling varies with the cook and the vegetables on hand.
The eggplant turns tender and mellow, balancing the fresh or savoury notes of the other filling ingredients. Serve it warm for lunch, pack it for a picnic, or slice it into smaller pieces to share. It provides some fibre from the vegetables and has 3.6 g per 100 g. For a lighter wrap, go easy on creamy sauces and pair it with a crisp salad.
How Nutritious Is Eggplant Vegetable 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 Eggplant Vegetable 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 Eggplant Vegetable Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Eggplant Vegetable Wrap Good For?
Vegan
✓ 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
Eggplant Vegetable Wrap Fat Profile
SATURATED
1.8g
MONOUNSATURATED
6.45g
POLYUNSATURATED
3.88g
Omega 6:3 ratio 37:1
Above the ideal 4:1 (37:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.