1 piece (medium) of Vegetable Wrap (180 g) has 252 calories. That works out to 140 calories per 100 g. It contains 40.5 g of carbs, 7.6 g of protein, 5.8 g of fat and 6.8 g of fiber. Its 324 µg of Vitamin A covers 36% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Vegetable Wrap?

A vegetable wrap is made by rolling assorted vegetables—often lettuce, peppers, cucumber, carrot and tomato—in a soft flatbread or tortilla. It has no single regional origin; it is a convenient, widely adapted meal found in cafés, lunch counters and home kitchens around the world. Whole-wheat tortillas are a common choice, though fillings and sauces vary.

The vegetables give it a fresh, crisp bite, while the wrap stays soft and easy to eat on the go. It works well as a light lunch or packed meal, and can be served with soup or a side salad. It is generally light and provides some fibre; adding beans or hummus makes it more substantial, while using a modest amount of sauce keeps the filling’s fresh flavour in focus.

Vegetable Wrap Nutrition Facts

Selected: 100 g

140

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

4.2g

· 8% DV

Fat

3.2g

· 4% DV

Fiber

3.8g

· 14% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 66% · Protein 12% · Fat 22%

Vegetable Wrap Vitamins & Minerals

Vitamins

Vitamin A

180µg · 20% DV

Vitamin K

22µg · 18% DV

Vitamin C

12mg · 13% DV

Folate

38µg · 10% DV

Minerals

Sodium

320mg · 14% DV

Zinc

1mg · 9% DV

Phosphorus

62mg · 9% DV

Magnesium

28mg · 7% DV

How Nutritious Is Vegetable Wrap?

Nutrient density

Medium

55/ 100

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

51/ 100

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.

Vegetable Wrap Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Vegetable Wrap

To burn the 140 calories in 100 g:

🚶

35min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Vegetable 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 Vegetable Wrap Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Vegetable Wrap Good For?

Vegan

✓ Suitable

Vegetarian

✓ 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

Vegetable Wrap Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 4.6:1

Above the ideal 4:1 (4.6:1).

Compare Vegetable Wrap

🌯vs🍅

Vegetable Wrap vs Tomato122 kcal more per 100 g

→🌯vs🥗

Vegetable Wrap vs Mixed Green Salad122 kcal more per 100 g

→🌯vs🫑

Vegetable Wrap vs Red Pepper109 kcal more per 100 g

→🌯vs🥄

Vegetable Wrap vs Boiled Beetroot96 kcal more per 100 g

→

Foods Similar to Vegetable Wrap

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Vegetable Wrap

How do you make a Vegetable Wrap?

A Vegetable Wrap is made by layering vegetables and a spread on a soft tortilla, then folding in the sides and rolling it tightly. Use dry, thinly sliced vegetables and leave space at the edges so the filling stays inside.

What vegetables go in a Vegetable Wrap?

Lettuce, cucumber, tomato, bell peppers, and grated carrot are common in a Vegetable Wrap. Choose crisp vegetables, and add chickpeas, beans, or avocado if you want more substance without making the filling difficult to roll.

What sauce is best in a Vegetable Wrap?

Hummus, yogurt sauce, and lemon-tahini dressing all work well in a Vegetable Wrap. Spread on a thin layer rather than pouring sauce over the vegetables; excess moisture can make the tortilla soggy and cause it to split.

How do you keep a Vegetable Wrap from falling apart?

A Vegetable Wrap holds together best when the tortilla is flexible and the filling is not overstuffed. Warm the tortilla briefly, place the filling in the center, fold in both sides, and roll firmly with the seam underneath.

Can you make a Vegetable Wrap ahead of time?

Yes, you can assemble a Vegetable Wrap a few hours ahead, but keep wet ingredients and dressing separate until serving. Wrap it tightly and refrigerate it; adding sliced tomato or a runny sauce too early can soften the tortilla.

Can you freeze a Vegetable Wrap?

A fresh Vegetable Wrap is usually not a good candidate for freezing because lettuce, cucumber, and tomato turn watery and limp when thawed. Freeze a wrap only if its filling is cooked and sturdy, such as roasted vegetables and beans.

Should you toast a Vegetable Wrap?

You can toast a Vegetable Wrap to warm the tortilla and lightly brown its outside. Use a dry skillet or sandwich press, and avoid pressing too hard if the filling includes fresh lettuce, which wilts quickly.

What can you serve with a Vegetable Wrap?

A Vegetable Wrap pairs well with soup, a side salad, or fruit. For a more filling meal, serve it with lentil soup or add beans or chickpeas to the wrap instead of relying on a heavy side.

Is a Vegetable Wrap healthy?

A Vegetable Wrap can be a balanced meal when it contains plenty of vegetables and a filling such as hummus or beans. Creamy sauces and large amounts of cheese can make it richer, so use them in moderation if you want a lighter wrap.

How do you stop a Vegetable Wrap from getting soggy?

Keep a Vegetable Wrap crisp by drying washed vegetables thoroughly and removing watery tomato seeds. Put a barrier such as hummus between the tortilla and wet ingredients, or pack the dressing separately and add it just before eating.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 26, 2026