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Potato and vegetable wrap filling Calories
Potato and vegetable filling prepared with a small amount of oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Potato and vegetable wrap filling (150 g) has 152 calories. That works out to 101 calories per 100 g. It contains 23.7 g of carbs, 3.2 g of protein, 5.6 g of fat and 4.1 g of fiber. Its 19.8 mg of Vitamin C covers 22% of the Daily Value. Its glycemic index is 63 (medium), so it raises blood sugar at a moderate pace.
Potato and vegetable wrap filling Nutrition Facts
Selected: 1 serving (medium) · 150 g
152
KCAL / 150G
Carbs
23.7g
· 9% DV
Protein
3.2g
· 6% DV
Fat
5.6g
· 7% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 8% · Fat 32%
Potato and vegetable wrap filling nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 152 kcal | |
| Total fat | 5.6 g | 7% |
| Saturated fat | 0.72 g | 4% |
| Trans fat | 0 g | |
| Sodium | 315 mg | 14% |
| Total carbohydrate | 23.7 g | 9% |
| Fiber | 4.1 g | 15% |
| Protein | 3.2 g | 6% |
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 Potato and vegetable wrap filling?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 152 kcal |
| 2 tablespoon (small) | 30 g | 30 kcal |
| ½ cup (small) | 75 g | 76 kcal |
| 100 g | 100 g | 101 kcal |
| 1 piece (whole) | 120 g | 121 kcal |
| 1 cup (medium) | 150 g | 152 kcal |
| 1 serving (large) | 220 g | 222 kcal |
| 2 piece (double) | 240 g | 242 kcal |
| 1 cup (large) | 250 g | 253 kcal |
Calculated from 101 calories per 100 g.
Frequently Asked Questions About Potato and vegetable wrap filling
How do you make potato and vegetable wrap filling?
To make potato and vegetable wrap filling, cook diced potatoes in a little oil until tender, then add chopped onion, peppers, or other vegetables. Season and cook until the vegetables are done, letting any excess moisture evaporate before filling the wraps.
What sauce goes well with potato and vegetable wrap filling?
Garlic yogurt, tahini-lemon sauce, or a mild chilli sauce all pair well with potato and vegetable wrap filling. Spread a thin layer on the wrap rather than pouring sauce over the filling, which can make the bread soggy and harder to roll.
Can you make potato and vegetable wrap filling ahead of time?
Yes, potato and vegetable wrap filling can be cooked ahead and refrigerated in a covered container for 3–4 days. Store the filling separately from the wraps and assemble them just before serving to keep the bread from absorbing moisture.
How do you stop potato and vegetable wrap filling from making a wrap soggy?
Let potato and vegetable wrap filling cool slightly and drain or cook off any excess liquid before assembling. Keep wet sauces separate, use a sturdy wrap, and place the filling in the middle with space at the edges for folding.
Can you freeze potato and vegetable wrap filling?
Yes, potato and vegetable wrap filling can be frozen in airtight portions, though the potatoes may turn softer after thawing. Cool it before freezing, thaw it in the refrigerator, and reheat it thoroughly in a pan before making fresh wraps.
Is potato and vegetable wrap filling served hot or cold?
Potato and vegetable wrap filling is usually served warm, when the potatoes are tender and the seasoning is aromatic. It can also be eaten cold in a packed lunch; cool it promptly and keep the finished wrap chilled until it is time to eat.
What spices work best in potato and vegetable wrap filling?
Cumin, paprika, black pepper, and dried oregano work well in potato and vegetable wrap filling. Add chilli flakes for heat or a squeeze of lemon at the end for brightness; taste before wrapping so the bread does not mute the seasoning.
Can leftover roast potatoes be used in potato and vegetable wrap filling?
Yes, leftover roast potatoes work well in potato and vegetable wrap filling. Cut them into bite-size pieces and add them after the other vegetables have softened, warming everything together gently so the potatoes keep their shape instead of breaking down.
How do you pack a potato and vegetable wrap for lunch?
For a packed lunch, cool the potato and vegetable wrap filling before assembling, and keep wet sauces in a separate container. Wrap the finished roll snugly in paper or foil and use an insulated lunch bag with a cold pack.
What can you serve with potato and vegetable wraps?
Potato and vegetable wraps go well with a crisp salad, pickled vegetables, or a bowl of soup. Choose a fresh, tangy side to balance the soft, savory filling, and serve dips separately so the wraps stay easy to hold.
Potato and vegetable wrap filling Vitamins & Minerals
Vitamins
Vitamin C
19.8mg · 22% DV
B6
0.36mg · 21% DV
B3
2.03mg · 13% DV
B5
0.57mg · 11% DV
Minerals
Copper
0.15mg · 17% DV
Potassium ⭐
483mg · 14% DV
Sodium
315mg · 14% DV
Manganese
0.29mg · 13% DV
Potato and vegetable wrap filling Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Potato and vegetable wrap filling
To burn the 152 calories in 1 serving (medium) (150 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 Potato and vegetable wrap filling?
Potato and vegetable wrap filling combines tender potato with a mix of vegetables and a little oil. It is a flexible, home-style filling rather than a dish tied to one particular region, and works with many kinds of flatbread.
The potato makes it soft and satisfying, while the vegetables add variety. Spoon it into a tortilla, pita or other flatbread for an easy lunch or light dinner; fresh salad or a tangy sauce makes a good contrast. It is mainly carbohydrate-rich and provides some fibre, but is modest in protein. For a more substantial wrap, add beans or chickpeas, or serve it with a crisp side salad.
How Nutritious Is Potato and vegetable wrap filling?
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 Potato and vegetable wrap filling 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 Potato and vegetable wrap filling Contain Allergens?
No known major allergens
Which Diets Is Potato and vegetable wrap filling 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
Potato and vegetable wrap filling Fat Profile
SATURATED
0.72g
MONOUNSATURATED
3.48g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.