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Zucchini carrot egg wrap Calories
Egg-based wrap with zucchini and carrot
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Zucchini carrot egg wrap (140 g) has 179 calories. That works out to 128 calories per 100 g. It contains 7.6 g of carbs, 11.3 g of protein, 11.3 g of fat and 2 g of fiber. Its 15.4 µg of Biotin covers 51% of the Daily Value. Its glycemic index is 18 (low), so it raises blood sugar slowly.
Zucchini carrot egg wrap Nutrition Facts
Selected: 1 piece (medium) · 140 g
179
KCAL / 140G
Carbs
7.6g
· 3% DV
Protein
11.3g
· 23% DV
Fat
11.3g
· 14% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 17% · Protein 25% · Fat 58%
Zucchini carrot egg wrap nutrition facts table · 1 piece (medium) (140 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 179 kcal | |
| Total fat | 11.3 g | 14% |
| Saturated fat | 2.94 g | 15% |
| Trans fat | 0.04 g | |
| Sodium | 294 mg | 13% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 2 g | 7% |
| Protein | 11.3 g | 23% |
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 Zucchini carrot egg wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 140 g | 179 kcal |
| 1 piece (mini) | 70 g | 90 kcal |
| 1 piece (small) | 90 g | 115 kcal |
| 100 g | 100 g | 128 kcal |
| 1 cup (chopped) | 110 g | 141 kcal |
| 1 serving (half) | 120 g | 154 kcal |
| 1 piece (large) | 190 g | 243 kcal |
| 1 serving (double) | 240 g | 307 kcal |
Calculated from 128 calories per 100 g.
Frequently Asked Questions About Zucchini carrot egg wrap
How do you make a zucchini carrot egg wrap?
A zucchini carrot egg wrap is made by cooking grated zucchini and carrot bound with beaten eggs in a pan. Squeeze excess liquid from the zucchini, mix the vegetables with the eggs, and spread the mixture in a lightly oiled pan. Cook until set, then turn carefully.
How do you keep a zucchini carrot egg wrap from breaking when you flip it?
Let the zucchini carrot egg wrap set firmly underneath before flipping it. Use a nonstick pan and a wide spatula; for an especially large wrap, slide it onto a plate, invert the pan over it, and turn the plate and pan together.
Why does a zucchini carrot egg wrap turn soggy?
A zucchini carrot egg wrap often turns soggy when grated zucchini releases too much water or the vegetables are piled too thickly. Squeeze the zucchini well and spread the egg mixture in a thin, even layer so moisture can escape as it cooks.
Can you make a zucchini carrot egg wrap without flour?
Yes, a zucchini carrot egg wrap can be made without flour because the eggs hold the grated vegetables together. The key is to remove excess moisture from the zucchini and cook the mixture until its centre is set before folding or rolling it.
What can you put inside a zucchini carrot egg wrap?
A zucchini carrot egg wrap works well with fillings such as spinach, feta, herbs, or sliced avocado. Add the filling after the egg-and-vegetable layer has cooked, and avoid overfilling; too much filling can split the wrap when you roll it.
Can you meal-prep zucchini carrot egg wraps?
Yes, zucchini carrot egg wraps can be cooked ahead and refrigerated in a sealed container for a few days. Cool them before packing, and store wet fillings or sauces separately so the egg layer does not soften before you eat it.
Can you freeze a zucchini carrot egg wrap?
Yes, you can freeze a zucchini carrot egg wrap, although thawed zucchini may release water and make the texture softer. Cool it completely, wrap portions individually, and thaw them in the refrigerator before reheating in a pan.
Can you eat a zucchini carrot egg wrap cold?
Yes, a zucchini carrot egg wrap can be eaten cold once it has been cooked and promptly chilled. Keep it refrigerated until serving, and pack any dressing separately to prevent the wrap from becoming damp.
Is a zucchini carrot egg wrap a good make-ahead breakfast?
Yes, a zucchini carrot egg wrap can be a convenient make-ahead breakfast because it can be cooked in advance and eaten warm or cold. For easier packing, roll it after it has cooled slightly and wrap it securely.
What should you serve with a zucchini carrot egg wrap for lunch?
A zucchini carrot egg wrap pairs well with a crisp salad, sliced vegetables, or a bowl of soup for lunch. If you add a dip, serve it on the side so the egg wrap stays firm rather than absorbing moisture.
Zucchini carrot egg wrap Vitamins & Minerals
Vitamins
Biotin
15.4µg · 51% DV
Vitamin A
399µg · 44% DV
B12
0.73µg · 30% DV
B2
0.34mg · 26% DV
Minerals
Selenium
22µg · 40% DV
Phosphorus
179mg · 26% DV
Iodine
27µg · 18% DV
Sodium
294mg · 13% DV
Potassium ⭐
287mg · 8% DV
Zucchini carrot egg wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Zucchini carrot egg wrap
To burn the 179 calories in 1 piece (medium) (140 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 Zucchini carrot egg wrap?
A zucchini carrot egg wrap is a simple home-style dish made by cooking grated zucchini and carrot with beaten eggs in a pan, then folding or rolling the set mixture. It is a practical way to make a vegetable-filled egg dish rather than a preparation tied to one particular regional tradition.
The eggs give it a tender, satisfying texture, while the vegetables add moisture and a mild sweetness. It works well for breakfast, a light lunch or a quick supper; serve it warm with salad, tomatoes or a spoonful of yogurt. It provides protein alongside some fibre from the vegetables. For a lighter version, use just a little oil and keep richer fillings or sauces to a minimum.
How Nutritious Is Zucchini carrot egg 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 Zucchini carrot egg 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 Zucchini carrot egg wrap Contain Allergens?
Contains these allergens:
Which Diets Is Zucchini carrot egg wrap Good For?
Vegan
— Not 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
Zucchini carrot egg wrap Fat Profile
SATURATED
2.94g
MONOUNSATURATED
4.34g
POLYUNSATURATED
1.96g
Omega 6:3 ratio 23.6:1
Above the ideal 4:1 (23.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.