Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
🌯
Sauced Fish Wrap Calories
Source of protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauced Fish Wrap (250 g) has 463 calories. That works out to 185 calories per 100 g. It contains 49 g of carbs, 25.5 g of protein, 18.5 g of fat and 4.5 g of fiber. Its 2.6 µg of B12 covers 109% of the Daily Value. Its glycemic index is 49 (low), so it raises blood sugar slowly.
Sauced Fish Wrap Nutrition Facts
Selected: 1 serving (medium) · 250 g
463
KCAL / 250G
Carbs
49g
· 18% DV
Protein
25.5g
· 51% DV
Fat
18.5g
· 24% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 42% · Protein 22% · Fat 36%
Sauced Fish Wrap nutrition facts table · 1 serving (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 463 kcal | |
| Total fat | 18.5 g | 24% |
| Saturated fat | 3.38 g | 17% |
| Trans fat | 0.08 g | |
| Sodium | 1025 mg | 45% |
| Total carbohydrate | 49 g | 18% |
| Fiber | 4.5 g | 16% |
| Protein | 25.5 g | 51% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Serving of Sauced Fish Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 250 g | 463 kcal |
| 100 g | 100 g | 185 kcal |
| 1 piece (half) | 125 g | 231 kcal |
| 1 piece (small) | 150 g | 278 kcal |
| 1 serving (small) | 200 g | 370 kcal |
| 1 piece (large) | 280 g | 518 kcal |
| 1 serving (extra large) | 350 g | 648 kcal |
| 1 piece (jumbo) | 400 g | 740 kcal |
Calculated from 185 calories per 100 g.
Frequently Asked Questions About Sauced Fish Wrap
How do you make a Sauced Fish Wrap?
A Sauced Fish Wrap is made by placing cooked fish, sauce and optional vegetables in a flatbread or tortilla, then rolling it up. Cook the fish first, and add the sauce just before wrapping so the bread stays intact.
What goes in a Sauced Fish Wrap?
A Sauced Fish Wrap usually contains cooked fish, a soft wrap, sauce and often crunchy vegetables such as lettuce, cabbage or onion. Lemon, pickles or herbs can add brightness, but the exact filling varies by recipe.
What sauce works best in a Sauced Fish Wrap?
A creamy, tangy sauce works well in a Sauced Fish Wrap; tartar sauce, lemon-yogurt sauce and spiced tomato sauce are common choices. Add it sparingly and close to serving time to keep the wrap from turning soggy.
What kind of fish is best for a Sauced Fish Wrap?
Firm, mild fish that flakes into manageable pieces works best in a Sauced Fish Wrap. Cod, haddock, tilapia or grilled white fish are practical choices; remove any bones before filling the wrap.
Can you make a Sauced Fish Wrap with frozen fish?
Yes, you can make a Sauced Fish Wrap with frozen fish. Thaw it safely before cooking, pat it dry so it browns instead of steaming, and make sure it is fully cooked before adding it to the wrap.
Can you use battered fish in a Sauced Fish Wrap?
Yes, battered fish makes a crisp Sauced Fish Wrap, especially when paired with a tart sauce and crunchy slaw. Keep wet ingredients away from the coating until serving, or the batter will quickly lose its crisp texture.
How do you stop a Sauced Fish Wrap from getting soggy?
To keep a Sauced Fish Wrap from getting soggy, let freshly cooked fish cool briefly, drain excess liquid and add only a thin layer of sauce. Put sturdy leaves or slaw between the fish and the wrap as a barrier.
What should you serve with a Sauced Fish Wrap?
A Sauced Fish Wrap pairs well with a green salad, coleslaw, grilled vegetables or lemon wedges. For a heartier meal, serve it with soup or roasted potatoes; fresh, acidic sides balance creamy or fried fillings.
Can you prepare Sauced Fish Wraps ahead of time?
You can prepare the fish, sauce and vegetables for Sauced Fish Wraps ahead, but assemble them shortly before eating. Store the components separately so the wrap stays firm and the vegetables remain crisp.
How do you reheat a Sauced Fish Wrap?
Reheat a Sauced Fish Wrap gently in a covered skillet or oven until the fish is hot throughout. A microwave is quicker but can soften the bread and fish; if possible, add fresh sauce and greens after reheating.
Sauced Fish Wrap Vitamins & Minerals
Vitamins
B12
2.63µg · 110% DV
B3
7.75mg · 48% DV
B6
0.55mg · 32% DV
B1
0.3mg · 25% DV
Minerals
Selenium
50µg · 91% DV
Phosphorus
355mg · 51% DV
Sodium
1025mg · 45% DV
Manganese
0.78mg · 34% DV
Potassium ⭐
515mg · 15% DV
Sauced Fish Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauced Fish Wrap
To burn the 463 calories in 1 serving (medium) (250 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 Sauced Fish Wrap?
Sauced Fish Wrap brings cooked fish, sauce and a flatbread wrap together in a handheld meal. The filling and style of sauce can vary; greens or other vegetables are common additions. It follows the Turkish dürüm tradition of rolling a savoury filling in thin bread, though fish wraps are also an easy fit for casual meals in many places.
The sauce adds moisture and flavour to the tender fish, while the bread makes it convenient for lunch or a quick dinner. It can be served with salad or pickles. As a source of protein, it makes a filling option; for a lighter wrap, use a little less sauce and add plenty of fresh greens.
How Nutritious Is Sauced Fish 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 Sauced Fish 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 Sauced Fish Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Sauced Fish 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
Sauced Fish Wrap Fat Profile
SATURATED
3.38g
MONOUNSATURATED
8g
POLYUNSATURATED
4.38g
Omega 6:3 ratio 4.8:1
Above the ideal 4:1 (4.8:1).
Compare Sauced Fish Wrap
Foods Similar to Sauced Fish Wrap
Have another question about Sauced Fish Wrap?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.