1 piece (medium) of Fish wrap with sauce (180 g) has 315 calories. That works out to 175 calories per 100 g. It contains 36 g of carbs, 19.8 g of protein, 9.9 g of fat and 4 g of fiber. Its 2 µg of B12 covers 83% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Fish wrap with sauce Nutrition Facts

Selected: 1 piece (medium) · 180 g

315

KCAL / 180G

Carbs

36g

· 13% DV

Protein

19.8g

· 40% DV

Fat

9.9g

· 13% DV

Fiber

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 46% · Protein 25% · Fat 29%

Fish wrap with sauce nutrition facts table · 1 piece (medium) (180 g)

Nutrient	Amount	% DV
Calories	315 kcal
Total fat	9.9 g	13%
Saturated fat	1.98 g	10%
Trans fat	0.04 g
Sodium	612 mg	27%
Total carbohydrate	36 g	13%
Fiber	4 g	14%
Protein	19.8 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.

Log this food in EatBetter

100,000+ people use it

Get your daily calorie target
Snap your meal, log it in seconds
See every vitamin and mineral

📸 Scan the code to get the app free.

Get the App Free

The EatBetter app recognising potatoes, broccoli and salmon on a plate

How Many Calories in 1 Medium Fish wrap with sauce?

Serving	Amount	Calories
1 piece (medium)	180 g	315 kcal
1 piece (mini)	90 g	158 kcal
½ piece (half)	90 g	158 kcal
100 g	100 g	175 kcal
1 piece (small)	120 g	210 kcal
1 serving (medium)	180 g	315 kcal
1 piece (whole)	180 g	315 kcal
1 piece (large)	250 g	438 kcal
1 piece (jumbo)	350 g	613 kcal
2 piece (double)	360 g	630 kcal

Calculated from 175 calories per 100 g.

Frequently Asked Questions About Fish wrap with sauce

How do you make a fish wrap with sauce?

A fish wrap with sauce is made by placing cooked, flaked fish, vegetables, and sauce on a tortilla and folding it closed. Warm the tortilla briefly first, and assemble the wrap just before serving so the filling stays fresh and the bread holds together.

What fish is best for a fish wrap with sauce?

Firm fish that flakes easily works well in a fish wrap with sauce. Salmon, cod, or grilled white fish are practical choices; remove all bones and cook the fish fully before adding it to the wrap.

What sauce goes well in a fish wrap with sauce?

A fish wrap with sauce pairs well with a lemon-yogurt sauce, tartar sauce, or a mild herb sauce. Add only enough to coat the filling lightly; a large amount can overpower the fish and make the tortilla soggy.

How do you stop a fish wrap with sauce from getting soggy?

Keep a fish wrap with sauce from getting soggy by drying washed vegetables, draining cooked fish, and adding the sauce just before eating. Watery ingredients such as tomato can be seeded or placed between the fish and the tortilla.

Can you prepare a fish wrap with sauce ahead of time?

Yes, you can prepare a fish wrap with sauce ahead, but store the cooked fish, vegetables, tortilla, and sauce separately in the refrigerator. Assemble it shortly before eating; this keeps the bread from soaking up moisture and turning soft.

How long does a fish wrap with sauce last in the fridge?

A fish wrap with sauce is best eaten within a day when kept covered in the refrigerator. Chill it promptly after preparation, and discard it if it has been left at room temperature for an extended period.

Can you reheat a fish wrap with sauce?

Yes, reheat a fish wrap with sauce in a skillet over moderate heat, turning it so the filling warms evenly. A microwave also works, but it can make the tortilla soft; avoid reheating the same portion more than once.

What can you serve with a fish wrap with sauce?

A fish wrap with sauce goes well with a crunchy slaw, a simple green salad, or roasted vegetables. A lemon wedge adds brightness, while a fresh side keeps the meal from feeling heavy.

Can you freeze a fish wrap with sauce?

It is better not to freeze an assembled fish wrap with sauce because the vegetables and tortilla can become watery or limp when thawed. Freeze cooked fish separately if needed, then thaw it safely and assemble the wrap with fresh vegetables.

Is a fish wrap with sauce a good lunch to take to work?

Yes, a fish wrap with sauce can be a convenient packed lunch if you keep it chilled until eating. Pack the sauce separately or use a small amount, and wrap the tortilla snugly to help prevent leaks.

Fish wrap with sauce Vitamins & Minerals

Vitamins

B12

1.98µg · 83% DV

3.78mg · 24% DV

1.08mg · 22% DV

Vitamin D

3.96µg · 20% DV

Minerals

Selenium

23µg · 42% DV

Phosphorus

198mg · 28% DV

Sodium

612mg · 27% DV

Iodine

32µg · 21% DV

Potassium ⭐

378mg · 11% DV

Fish wrap with sauce Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

19.8

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Fish wrap with sauce

To burn the 315 calories in 1 piece (medium) (180 g):

🚶

78min

Walking (5 km/h)

🏃

32min

Running (8 km/h)

🚴

43min

Cycling

🏊

37min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Fish wrap with sauce?

A fish wrap with sauce brings cooked fish, vegetables and a sauce together in a tortilla, folded into an easy-to-eat meal. It is a flexible modern wrap rather than a dish tied to one specific regional tradition, and the fish and sauce can vary from one version to another.

The filling pairs tender fish with crisp vegetables, while the sauce adds moisture and flavour. It works well as a quick lunch or casual dinner; serve it with a side salad if you want a fresher, lighter plate. Fish contributes protein and omega-3 fats, while the tortilla supplies most of the carbohydrates. For a lighter version, use a little less sauce and add extra vegetables.

How Nutritious Is Fish wrap with sauce?

Nutrient density

Medium

55/ 100

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

50/ 100

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 Fish wrap with sauce 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 Fish wrap with sauce Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish yes

Soy free

Sesame free

Which Diets Is Fish wrap with sauce Good For?

Vegan

— Not suitable

Vegetarian

— Not 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

Fish wrap with sauce Fat Profile

SATURATED

1.98g

MONOUNSATURATED

3.6g

POLYUNSATURATED

1.8g

⚖️

Omega 6:3 ratio 0.5:1

Below the ideal 4:1 — a good omega balance.

Compare Fish wrap with sauce

🌯🐟vs🐟

Fish wrap with sauce vs Salmon Fillet31 kcal fewer per 100 g

→🌯🐟vs🐟

Fish wrap with sauce vs Canned Tuna59 kcal more per 100 g

→🌯🐟vs🐟

Fish wrap with sauce vs Fish65 kcal more per 100 g

→🌯🐟vs🐟

Fish wrap with sauce vs Tuna43 kcal more per 100 g

→

Foods Similar to Fish wrap with sauce

🐟

Salmon Fillet

206 kcal

🐟

Canned Tuna

116 kcal

🐟

Fish

110 kcal

🐟

Tuna

132 kcal

🐟

Baked Sea Bass

110 kcal

🐟

Grilled Sea Bass

124 kcal

🐟

Whiting

90 kcal

🦪

Stuffed Mussels

175 kcal

Have another question about Fish wrap with sauce?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 28, 2026

Fish wrap with sauce Calories

Quick answer

Fish wrap with sauce Nutrition Facts

Fish wrap with sauce nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 piece (medium) (180 g)

How Many Calories in 1 Medium Fish wrap with sauce?

Frequently Asked Questions About Fish wrap with sauce

How do you make a fish wrap with sauce?

What fish is best for a fish wrap with sauce?

What sauce goes well in a fish wrap with sauce?

How do you stop a fish wrap with sauce from getting soggy?

Can you prepare a fish wrap with sauce ahead of time?

How long does a fish wrap with sauce last in the fridge?

Can you reheat a fish wrap with sauce?

What can you serve with a fish wrap with sauce?

Can you freeze a fish wrap with sauce?

Is a fish wrap with sauce a good lunch to take to work?

Fish wrap with sauce Vitamins & Minerals

Fish wrap with sauce Glycemic Index

How to Burn Off Fish wrap with sauce

What is Fish wrap with sauce?

How Nutritious Is Fish wrap with sauce?

Nutrient density

Satiety score

Is Fish wrap with sauce Processed?

Does Fish wrap with sauce Contain Allergens?

Which Diets Is Fish wrap with sauce Good For?

Fish wrap with sauce Fat Profile

Compare Fish wrap with sauce

Foods Similar to Fish wrap with sauce

Have another question about Fish wrap with sauce?

Fish wrap with sauce nutrition facts table · 1 piece (medium) (180 g)