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Haddock Wrap Calories
Protein-rich fish wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Haddock Wrap (220 g) has 381 calories. That works out to 173 calories per 100 g. It contains 44.9 g of carbs, 22.9 g of protein, 11.7 g of fat and 3.3 g of fiber. Its 40.5 µg of Selenium covers 74% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Haddock Wrap Nutrition Facts
Selected: 1 serving (medium) · 220 g
381
KCAL / 220G
Carbs
44.9g
· 16% DV
Protein
22.9g
· 46% DV
Fat
11.7g
· 15% DV
Fiber
3.3g
· 12% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 24% · Fat 28%
Haddock Wrap nutrition facts table · 1 serving (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 381 kcal | |
| Total fat | 11.7 g | 15% |
| Saturated fat | 2.31 g | 12% |
| Trans fat | 0.07 g | |
| Sodium | 783 mg | 34% |
| Total carbohydrate | 44.9 g | 16% |
| Fiber | 3.3 g | 12% |
| Protein | 22.9 g | 46% |
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 Serving of Haddock Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 220 g | 381 kcal |
| 100 g | 100 g | 173 kcal |
| 1 piece (mini) | 100 g | 173 kcal |
| 1 piece (small) | 140 g | 242 kcal |
| 1 serving (medium) | 180 g | 311 kcal |
| 1 piece (large) | 220 g | 381 kcal |
| 1 serving (extra large) | 280 g | 484 kcal |
| 1 piece (jumbo) | 320 g | 554 kcal |
Calculated from 173 calories per 100 g.
Frequently Asked Questions About Haddock Wrap
What is a mezgit dürüm (Turkish whiting wrap)?
A mezgit dürüm is a Turkish-style wrap filled with cooked whiting, usually rolled in flatbread with vegetables and sauce. Recipes vary: the fish may be fried, grilled, or pan-cooked, and the filling can include onion, lettuce, or herbs.
How do you make a whiting wrap at home?
Cook boneless whiting fillets, then place them in flatbread with sliced vegetables and a sauce before rolling it up. Baking or pan-cooking the fish with a little oil makes a less greasy version than deep-frying.
Is whiting in a whiting wrap usually fried?
It is often fried in takeaway versions, but frying is not essential to a whiting wrap. Grill, bake, or pan-cook the fillet instead; whichever method you use, avoid overcooking the lean fish so it stays moist.
What is the difference between a whiting wrap and a fish taco?
A whiting wrap usually uses a larger piece of flatbread rolled around the filling, while fish tacos are typically served in smaller tortillas folded around fish and toppings. Their seasonings also differ, though both can include vegetables and a sauce.
What sauce goes well in a whiting wrap?
Lemon juice, a mild yogurt sauce, or a simple herb sauce pairs well with whiting without overwhelming its delicate flavor. Add sauce sparingly so the flatbread does not become soggy, especially if the wrap will be packed for later.
What should you serve with a whiting wrap?
A whiting wrap goes well with a crisp salad, pickled vegetables, or lemon wedges. For a lighter meal, serve it with vegetables rather than chips; a simple side also lets the mild fish remain the focus.
Can you make a whiting wrap with frozen fish?
Yes, thaw frozen whiting safely in the refrigerator and pat the fillets dry before cooking. Removing excess moisture helps the fish brown rather than steam and keeps the wrap from becoming watery.
How do you keep a whiting wrap from getting soggy?
Keep wet ingredients and sauce away from the flatbread until you are ready to eat. Drain cooked fish well, use dry lettuce, and pack the sauce separately if taking the whiting wrap to work or school.
Can you reheat a whiting wrap?
Yes, but the flatbread may soften and fresh vegetables can turn limp when reheated. For a better texture, warm the cooked fish separately, then assemble the whiting wrap with fresh vegetables and sauce.
Is a whiting wrap a good post-workout meal?
A whiting wrap can work after exercise because it combines fish with bread, providing protein alongside carbohydrate. Add vegetables and choose a portion that suits your appetite; avoid relying on a heavily fried filling if you want a lighter meal.
Haddock Wrap Vitamins & Minerals
Vitamins
B12
1.58µg · 66% DV
B3
6.82mg · 43% DV
B1
0.29mg · 24% DV
B6
0.4mg · 24% DV
Minerals
Selenium
40µg · 73% DV
Iodine
75µg · 50% DV
Phosphorus
312mg · 45% DV
Sodium
783mg · 34% DV
Potassium ⭐
398mg · 12% DV
Haddock Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Haddock Wrap
To burn the 381 calories in 1 serving (medium) (220 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 Haddock Wrap?
Mezgit Dürüm is a Turkish-style fish wrap made with cooked mezgit, a mild Turkish whiting, folded into flatbread. It is often filled with fresh greens, onion and a squeeze of lemon; the exact additions and sauces vary between home kitchens and takeaway shops.
The fish is delicate rather than strongly flavoured, making the wrap an easy lunch or casual dinner. Its protein comes alongside the flatbread’s carbohydrates, while the vegetables add freshness and crunch. For a lighter version, ask for less sauce and extra salad, or serve it with a simple side salad instead of fries.
How Nutritious Is Haddock 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 Haddock 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 Haddock Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Haddock Wrap 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
Haddock Wrap Fat Profile
SATURATED
2.31g
MONOUNSATURATED
4.47g
POLYUNSATURATED
3.28g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.