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Greens wrap Calories
Low-calorie, fiber-rich vegetable greens wrap
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Greens wrap (90 g) has 47 calories. That works out to 52 calories per 100 g. It contains 7.6 g of carbs, 1.9 g of protein, 1.1 g of fat and 2.8 g of fiber. Its 130.5 µg of Vitamin K covers 109% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Greens wrap Nutrition Facts
Selected: 1 piece (medium) · 90 g
47
KCAL / 90G
Carbs
7.6g
· 3% DV
Protein
1.9g
· 4% DV
Fat
1.1g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 63% · Protein 16% · Fat 21%
Greens wrap nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 106 mg | 5% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2.8 g | 10% |
| Protein | 1.9 g | 4% |
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 Greens wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 47 kcal |
| 1 piece (small) | 45 g | 23 kcal |
| ½ cup (shredded) | 55 g | 29 kcal |
| 100 g | 100 g | 52 kcal |
| 1 serving (medium) | 120 g | 62 kcal |
| 1 piece (large) | 140 g | 73 kcal |
| 2 piece (double) | 180 g | 94 kcal |
| 1 serving (large) | 200 g | 104 kcal |
Calculated from 52 calories per 100 g.
Frequently Asked Questions About Greens wrap
How do you make a greens wrap?
A greens wrap is made by rolling a filling inside a large, flexible leaf. Wash and dry the leaves, trim any thick stems, add a modest amount of filling, fold in the sides, and roll it snugly.
Which greens work best for a greens wrap?
Collard greens and chard work well for a greens wrap because their broad leaves can hold a filling. Lettuce is more delicate, so choose larger leaves, avoid overfilling them, and handle them gently.
How do you keep a greens wrap from tearing?
To keep a greens wrap from tearing, trim or flatten the thick stem and avoid stuffing the leaf. If the greens are stiff, briefly soften them before filling; delicate leaves are easier to roll when completely dry.
What fillings can you put in a greens wrap?
A greens wrap can hold grains, beans, vegetables, or a mix of them. Try cooked rice or quinoa with seasoned lentils and chopped vegetables, or use hummus with crunchy vegetables for a quick, no-cook filling.
Should a greens wrap be cooked or eaten raw?
A greens wrap can be eaten raw or cooked, depending on the leaves and filling. Tender lettuce wraps are usually served fresh, while tougher greens can be softened first or briefly cooked after rolling.
How do you fold a greens wrap so the filling stays inside?
To keep the filling inside a greens wrap, place it near the center but leave room around the edges. Fold the sides over the filling, then roll from the end nearest you; a spread such as hummus can help hold it together.
Can you make greens wraps ahead of time?
Yes, you can prepare greens wraps ahead, but they hold their texture better when the components are stored separately. Keep the washed leaves and filling chilled, then assemble close to serving so moisture does not soften the greens.
How should you store a greens wrap?
Store a greens wrap in a sealed container in the refrigerator. A wet filling can make the leaf limp, so keep the wrap dry and eat it promptly; discard it if it has been left unrefrigerated for too long.
What should you serve with a greens wrap?
Serve a greens wrap with soup, a crisp salad, or roasted vegetables for a complete meal. For a dip, hummus or a lemon-tahini sauce pairs well with the fresh greens and savory fillings.
Can you freeze greens wraps?
Freezing a greens wrap is usually not ideal because leafy greens can turn limp and watery after thawing. Freeze the filling separately instead, then wrap it in fresh leaves when you are ready to serve.
Greens wrap Vitamins & Minerals
Vitamins
Vitamin K
130.5µg · 109% DV
Vitamin A
256.5µg · 28% DV
Vitamin C
16.2mg · 18% DV
Folate
46.8µg · 12% DV
Minerals
Manganese
0.29mg · 13% DV
Iron
1.44mg · 8% DV
Copper
0.07mg · 8% DV
Potassium ⭐
223mg · 7% DV
Sodium
106mg · 5% DV
Greens wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Greens wrap
To burn the 47 calories in 1 piece (medium) (90 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 Greens wrap?
A greens wrap is made by rolling a filling—often vegetables, herbs, grains or beans—in broad leafy greens. There is no single standard recipe or clear regional origin; the leaves and filling vary with local ingredients and preference. They may be used fresh or briefly softened to make rolling easier.
Fresh and gently earthy, with a tender or crisp bite depending on the leaves and filling, it works as a light lunch, snack or part of a shared meal. It is a relatively light option that also provides fibre: 100 g contains 3.1 g. Add lemon and fresh herbs for brightness, or include beans or grains if you’d like a more substantial wrap.
How Nutritious Is Greens 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 Greens wrap Processed?
NOVA 2
Minimally 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 Greens wrap Contain Allergens?
No known major allergens
Which Diets Is Greens wrap Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Greens wrap Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 3.1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.