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Eggplant wrap Calories
Vegetable-based source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Eggplant wrap (230 g) has 354 calories. That works out to 154 calories per 100 g. It contains 52.4 g of carbs, 9.4 g of protein, 13.3 g of fat and 7.8 g of fiber. Its 0.3 mg of Copper covers 36% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Eggplant wrap Nutrition Facts
Selected: 1 piece (medium) · 230 g
354
KCAL / 230G
Carbs
52.4g
· 19% DV
Protein
9.4g
· 19% DV
Fat
13.3g
· 17% DV
Fiber
7.8g
· 28% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 57% · Protein 10% · Fat 33%
Eggplant wrap nutrition facts table · 1 piece (medium) (230 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 354 kcal | |
| Total fat | 13.3 g | 17% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 658 mg | 29% |
| Total carbohydrate | 52.4 g | 19% |
| Fiber | 7.8 g | 28% |
| Protein | 9.4 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 wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 230 g | 354 kcal |
| 0.25 piece (quarter) | 58 g | 89 kcal |
| 100 g | 100 g | 154 kcal |
| ½ piece (half) | 115 g | 177 kcal |
| 1 piece (small) | 150 g | 231 kcal |
| 1 piece (large) | 320 g | 493 kcal |
| 1 piece (jumbo) | 400 g | 616 kcal |
| 2 piece (double) | 460 g | 708 kcal |
Calculated from 154 calories per 100 g.
Frequently Asked Questions About Eggplant wrap
How do you make an eggplant wrap?
To make an eggplant wrap, cook eggplant until tender, then layer it on flatbread with vegetables and a sauce. Roast or grill the eggplant for a smoky flavor, roll the wrap snugly, and toast it briefly if you want a crisp outside.
What goes in an eggplant wrap?
An eggplant wrap usually combines cooked eggplant with flatbread, fresh vegetables, and a flavorful spread or sauce. Tomato, leafy greens, onion, pickles, tahini, or yogurt sauce all work; keep juicy fillings modest so the wrap holds together.
What sauce goes best with an eggplant wrap?
Tahini-lemon sauce, garlicky yogurt, and spicy tomato sauce all pair well with an eggplant wrap. Choose tahini for a nutty contrast to smoky eggplant, or yogurt sauce for a cool, tangy finish.
How do you keep an eggplant wrap from getting soggy?
Drain cooked eggplant and avoid adding too much watery sauce to an eggplant wrap. Pat juicy vegetables dry, spread sauce in a thin layer, and assemble the wrap shortly before serving rather than letting it sit filled.
Should you roast or fry eggplant for an eggplant wrap?
You can roast, grill, or fry eggplant for an eggplant wrap. Roasting or grilling gives it a smoky taste and uses less added oil, while frying makes the filling richer; drain fried pieces before wrapping.
Can you make an eggplant wrap ahead of time?
Yes, you can prepare the eggplant filling for an eggplant wrap ahead of time, but assemble it close to serving. Store the cooked filling and sauce separately from the flatbread so the bread does not turn soft.
How long does an eggplant wrap last in the fridge?
A prepared eggplant wrap keeps in the refrigerator for about 2 days in a sealed container. Fresh greens and yogurt-based sauces can lose their texture sooner, so store them separately when possible and add them just before eating.
What should you serve with an eggplant wrap?
Serve an eggplant wrap with a crisp salad, pickles, or a light soup. If the wrap already has a rich sauce, a simple green salad balances the meal; roasted vegetables also make a good side.
Do you peel eggplant for an eggplant wrap?
For an eggplant wrap, peel eggplant if you roast it whole and want a soft, smooth filling. You can leave the skin on thin grilled slices, where it helps the pieces hold their shape; discard any tough or bitter skin.
Is an eggplant wrap usually served hot or cold?
An eggplant wrap can be served warm or at room temperature. Warm it in a skillet after rolling for a toasted exterior, or let the cooked eggplant cool first if you prefer a fresh, salad-like filling.
Eggplant wrap Vitamins & Minerals
Vitamins
B3
4.14mg · 26% DV
B1
0.3mg · 25% DV
B6
0.37mg · 22% DV
Folate
78.2µg · 20% DV
Minerals
Copper
0.32mg · 36% DV
Selenium
19µg · 35% DV
Manganese
0.74mg · 32% DV
Sodium
658mg · 29% DV
Potassium ⭐
476mg · 14% DV
Eggplant wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Eggplant wrap
To burn the 354 calories in 1 piece (medium) (230 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 wrap?
Eggplant wrap brings cooked eggplant together with a soft flatbread, often with additions such as tomato, greens, onion or sauce. There is no single fixed recipe: the eggplant may be grilled or roasted, and the filling varies from kitchen to kitchen. It is a familiar way to turn a tender, savoury vegetable into a portable meal.
In Turkey, it is commonly eaten warm for lunch or dinner, with salad or ayran on the side; elsewhere, it also works as an easy lunch or meat-free supper. The vegetables contribute fibre, while the flatbread makes the wrap more substantial. For a lighter version, go easy on the sauce and add extra fresh greens.
How Nutritious Is Eggplant 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 Eggplant 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 wrap Contain Allergens?
Contains these allergens:
Which Diets Is Eggplant 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 wrap Fat Profile
SATURATED
1.89g
MONOUNSATURATED
6.23g
POLYUNSATURATED
3.22g
Omega 6:3 ratio 33.8:1
Above the ideal 4:1 (33.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.