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Low-oil chicken wrap Calories
High-protein, lower-fat chicken wrap made with flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Low-oil chicken wrap (180 g) has 333 calories. That works out to 185 calories per 100 g. It contains 32.8 g of carbs, 26.1 g of protein, 10.4 g of fat and 2.9 g of fiber. Its 8.6 mg of B3 covers 54% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Low-oil chicken wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
333
KCAL / 180G
Carbs
32.8g
· 12% DV
Protein
26.1g
· 52% DV
Fat
10.4g
· 13% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 32% · Fat 28%
Low-oil chicken wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 333 kcal | |
| Total fat | 10.4 g | 13% |
| Saturated fat | 2.16 g | 11% |
| Trans fat | 0.05 g | |
| Sodium | 576 mg | 25% |
| Total carbohydrate | 32.8 g | 12% |
| Fiber | 2.9 g | 10% |
| Protein | 26.1 g | 52% |
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 Low-oil chicken wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 333 kcal |
| 1 serving (quarter) | 90 g | 167 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (small) | 120 g | 222 kcal |
| 1 cup (chopped) | 140 g | 259 kcal |
| 1 serving (half) | 150 g | 278 kcal |
| 1 piece (whole) | 200 g | 370 kcal |
| 1 piece (large) | 260 g | 481 kcal |
| 1 piece (jumbo) | 320 g | 592 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Low-oil chicken wrap
What goes in a low-oil chicken wrap?
A low-oil chicken wrap usually contains cooked chicken, flatbread, vegetables, and an optional sauce. Lettuce, tomato, cucumber, and onion add crunch; keep wet ingredients and sauce modest so the flatbread stays easy to fold.
How do you make a low-oil chicken wrap at home?
Cook seasoned chicken in a nonstick pan or on a grill with only a little oil, then slice it thinly. Add it to warm flatbread with vegetables, fold in the sides, and roll tightly for a wrap that holds together.
How do you keep chicken juicy in a low-oil chicken wrap?
Avoid overcooking the chicken: that is the main way to keep a low-oil chicken wrap from turning dry. Cut pieces evenly, cook them in a single layer, and let them rest briefly before slicing and adding them to the wrap.
What sauce is best for a low-oil chicken wrap?
A yogurt-based garlic or herb sauce pairs well with a low-oil chicken wrap without making it greasy. For a sharper flavor, add lemon; use just enough sauce to coat the filling, since too much can make the flatbread soggy.
Can you meal-prep low-oil chicken wraps?
Yes, you can meal-prep the chicken for low-oil chicken wraps, but store the chicken, flatbread, vegetables, and sauce separately. Assemble the wrap shortly before eating so the vegetables stay crisp and the bread does not become soggy.
Can you freeze a low-oil chicken wrap?
You can freeze a low-oil chicken wrap if it contains only cooked chicken and flatbread, but fresh vegetables and yogurt sauce do not freeze well. Wrap it tightly, thaw it in the refrigerator, then heat it thoroughly before serving.
How do you reheat a low-oil chicken wrap without making it soggy?
Reheat a low-oil chicken wrap in a dry skillet or oven rather than the microwave, which can soften the bread. If possible, remove cold vegetables and sauce first, heat the chicken and bread, then add the fresh fillings again.
What is the difference between a low-oil chicken wrap and a chicken burrito?
A low-oil chicken wrap is usually made with flatbread and chicken with vegetables or sauce, while a burrito commonly uses a flour tortilla and may include rice, beans, and other substantial fillings. The names and typical fillings vary by region.
What should you serve with a low-oil chicken wrap?
A low-oil chicken wrap goes well with a green salad, roasted vegetables, or soup. For a lighter side, choose crunchy cucumber and tomato; if you want a more filling meal, serve it with a small portion of rice or potatoes.
Is a low-oil chicken wrap a good lunch for work?
Yes, a low-oil chicken wrap can be a convenient work lunch because it is easy to carry and eat. Keep sauce and juicy vegetables separate until lunchtime, and refrigerate the cooked chicken promptly if you are packing it in advance.
Low-oil chicken wrap Vitamins & Minerals
Vitamins
B3
8.64mg · 54% DV
B6
0.43mg · 25% DV
Biotin
7.2µg · 24% DV
B5
1.12mg · 22% DV
Minerals
Selenium
29µg · 53% DV
Phosphorus
279mg · 40% DV
Sodium
576mg · 25% DV
Manganese
0.58mg · 25% DV
Potassium ⭐
378mg · 11% DV
Low-oil chicken wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Low-oil chicken wrap
To burn the 333 calories in 1 piece (medium) (180 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 Low-oil chicken wrap?
A Low-oil chicken wrap brings cooked chicken together with flatbread, rolled around the filling for an easy, portable meal. It draws on the Turkish dürüm tradition, though versions sold elsewhere may use different breads and fillings. The chicken is typically paired with vegetables or sauce, depending on the cook.
In Turkey, dürüm is a familiar choice for a quick lunch or casual dinner; elsewhere, this wrap works well as a packed lunch or informal meal. Expect tender chicken against soft, flexible bread. With 14.5 g of protein per 100 g, it is a protein-forward option. Add plenty of fresh vegetables and go lightly on the sauce for a fresher, less heavy wrap.
How Nutritious Is Low-oil chicken 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 Low-oil chicken 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 Low-oil chicken wrap Contain Allergens?
Contains these allergens:
Which Diets Is Low-oil chicken 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
Low-oil chicken wrap Fat Profile
SATURATED
2.16g
MONOUNSATURATED
3.42g
POLYUNSATURATED
2.34g
Omega 6:3 ratio 29.6:1
Above the ideal 4:1 (29.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.