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Chicken vegetable wrap Calories
Protein-rich wrap with chicken and vegetables
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Chicken vegetable wrap (180 g) has 356 calories. That works out to 198 calories per 100 g. It contains 32.6 g of carbs, 22.3 g of protein, 14.9 g of fat and 3.8 g of fiber. Its 8.3 mg of B3 covers 52% of the Daily Value. Its glycemic index is 46 (low), so it raises blood sugar slowly.
Chicken vegetable wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
356
KCAL / 180G
Carbs
32.6g
· 12% DV
Protein
22.3g
· 45% DV
Fat
14.9g
· 19% 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 37% · Protein 25% · Fat 38%
Chicken vegetable wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 356 kcal | |
| Total fat | 14.9 g | 19% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.07 g | |
| Sodium | 738 mg | 32% |
| Total carbohydrate | 32.6 g | 12% |
| Fiber | 3.8 g | 14% |
| Protein | 22.3 g | 45% |
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 Chicken vegetable wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 356 kcal |
| ½ piece (half) | 90 g | 178 kcal |
| 1 piece (mini) | 95 g | 188 kcal |
| 100 g | 100 g | 198 kcal |
| 1 piece (small) | 120 g | 238 kcal |
| 1 serving (medium) | 150 g | 297 kcal |
| 1 serving (large) | 220 g | 436 kcal |
| 1 piece (large) | 260 g | 515 kcal |
| 1 piece (jumbo) | 320 g | 634 kcal |
Calculated from 198 calories per 100 g.
Frequently Asked Questions About Chicken vegetable wrap
What goes in a chicken vegetable wrap?
A chicken vegetable wrap usually contains cooked chicken, tortilla bread, fresh vegetables such as lettuce, tomato or peppers, and a sauce. You can add avocado, hummus or cheese, but keep the filling modest so the wrap closes neatly.
How do you make a chicken vegetable wrap at home?
Cook seasoned chicken strips, chop the vegetables, and warm a tortilla until pliable. Put the chicken, vegetables and sauce in the centre, fold in the sides, then roll it tightly from the bottom. Toasting the seam briefly helps hold it together.
What sauce is best for a chicken vegetable wrap?
A garlic-yogurt sauce works well in a chicken vegetable wrap because it adds tang without covering up the chicken and vegetables. For a dairy-free option, try hummus; use a thin layer so the tortilla does not turn soggy.
How do you keep a chicken vegetable wrap from getting soggy?
Keep a chicken vegetable wrap from getting soggy by cooling the cooked chicken before assembling it, patting wet vegetables dry, and using only a thin layer of sauce. If packing it ahead, store the sauce separately and add it just before eating.
How do you keep chicken juicy in a chicken vegetable wrap?
For juicy chicken in a chicken vegetable wrap, cut the meat into even pieces and cook it just until done rather than leaving it in the pan. Let it rest briefly before slicing or wrapping so its juices do not run into the tortilla.
Can you make a chicken vegetable wrap ahead for lunch?
Yes, you can prepare a chicken vegetable wrap ahead, but it keeps its texture better if you pack the chicken, tortilla, vegetables and sauce separately. Assemble it shortly before lunch, especially if using leafy greens or juicy vegetables.
How long does a chicken vegetable wrap last in the fridge?
A chicken vegetable wrap can be kept in an airtight container in the refrigerator for up to 3 days. Its safety and texture are best preserved by chilling it promptly; wraps with lettuce or fresh tomato may become soft sooner.
Can you freeze a chicken vegetable wrap?
Yes, a chicken vegetable wrap can be frozen, but fresh lettuce, tomato and yogurt-based sauce do not thaw well. Freeze the cooked chicken and tortilla, then add crisp vegetables and sauce after thawing for a better texture.
Is a chicken vegetable wrap a healthy lunch?
A chicken vegetable wrap can be a balanced lunch because it combines chicken with vegetables and a grain-based tortilla. Choose grilled chicken, plenty of vegetables and a modest amount of sauce; fried chicken and rich dressings make it a heavier meal.
What should you serve with a chicken vegetable wrap?
A chicken vegetable wrap pairs well with a green salad, vegetable soup or fresh fruit. For a more substantial meal, add roasted vegetables; chips or fries are also common sides but make the meal less light.
Chicken vegetable wrap Vitamins & Minerals
Vitamins
B3
8.28mg · 52% DV
B6
0.43mg · 25% DV
Biotin
7.2µg · 24% DV
B5
0.94mg · 19% DV
Minerals
Selenium
23µg · 42% DV
Phosphorus
261mg · 37% DV
Sodium
738mg · 32% DV
Manganese
0.5mg · 22% DV
Potassium ⭐
387mg · 11% DV
Chicken vegetable wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Chicken vegetable wrap
To burn the 356 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 Chicken vegetable wrap?
A chicken vegetable wrap brings cooked chicken and vegetables together in a soft flatbread, often with a dressing or sauce. It is a modern, convenient meal rather than a dish tied to one specific regional tradition; the filling can vary with what is available, from leafy greens and tomato to peppers and onion.
The chicken makes it savoury and satisfying, while fresh vegetables add crunch and brightness. It works well as a portable lunch or an easy dinner, served on its own or with a salad. Chicken makes the wrap a useful source of protein, while the flatbread supplies most of its carbohydrates. For a lighter version, choose grilled chicken, add plenty of vegetables and go easy on creamy sauces.
How Nutritious Is Chicken vegetable 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 Chicken vegetable 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 Chicken vegetable wrap Contain Allergens?
Contains these allergens:
Which Diets Is Chicken vegetable 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
Chicken vegetable wrap Fat Profile
SATURATED
3.78g
MONOUNSATURATED
4.86g
POLYUNSATURATED
3.6g
Omega 6:3 ratio 37:1
Above the ideal 4:1 (37:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.