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Seitan Wrap with Crispy Onions Calories
Plant-based protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Seitan Wrap with Crispy Onions (360 g) has 824 calories. That works out to 229 calories per 100 g. It contains 103 g of carbs, 44.6 g of protein, 26.6 g of fat and 11.2 g of fiber. Its 79.2 µg of Selenium covers 144% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Seitan Wrap with Crispy Onions Nutrition Facts
Selected: 1 piece (whole) · 360 g
824
KCAL / 360G
Carbs
103g
· 37% DV
Protein
44.6g
· 89% DV
Fat
26.6g
· 34% DV
Fiber
11.2g
· 40% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 21% · Fat 29%
Seitan Wrap with Crispy Onions nutrition facts table · 1 piece (whole) (360 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 824 kcal | |
| Total fat | 26.6 g | 34% |
| Saturated fat | 3.78 g | 19% |
| Trans fat | 0.11 g | |
| Sodium | 1710 mg | 74% |
| Total carbohydrate | 103 g | 37% |
| Fiber | 11.2 g | 40% |
| Protein | 44.6 g | 89% |
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 Seitan Wrap with Crispy Onions?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 360 g | 824 kcal |
| 100 g | 100 g | 229 kcal |
| 1 piece (half) | 180 g | 412 kcal |
| 1 serving (small) | 250 g | 573 kcal |
| 1 serving (large) | 420 g | 962 kcal |
| 1 piece (jumbo) | 500 g | 1145 kcal |
Calculated from 229 calories per 100 g.
Frequently Asked Questions About Seitan Wrap with Crispy Onions
What is a Seitan Wrap with Crispy Onions?
A Seitan Wrap with Crispy Onions is a flatbread wrap filled with seitan, a wheat-gluten-based meat alternative, and crunchy onions. It is often finished with vegetables and sauce, though the exact fillings vary by recipe.
How do you make a Seitan Wrap with Crispy Onions?
To make a Seitan Wrap with Crispy Onions, cook seasoned seitan strips, add them to flatbread with vegetables and sauce, then top with crispy onions. Fold in the sides before rolling to keep the filling from spilling out.
What is seitan in a Seitan Wrap with Crispy Onions made from?
The seitan in a Seitan Wrap with Crispy Onions is made from wheat gluten, the protein in wheat flour. It is cooked and seasoned before going into the wrap; it is not the same ingredient as tofu or tempeh.
How do you keep a Seitan Wrap with Crispy Onions from getting soggy?
Keep a Seitan Wrap with Crispy Onions from getting soggy by using a modest amount of sauce and adding the crispy onions just before serving. Let hot seitan cool slightly before wrapping so steam does not soften the flatbread.
What sauce goes well in a Seitan Wrap with Crispy Onions?
Garlic yogurt sauce, tahini-lemon sauce, or a spicy sauce pairs well with a Seitan Wrap with Crispy Onions. Spread on a thin layer rather than pouring sauce over the filling, which can soften the onions and make the wrap hard to handle.
What should you serve with a Seitan Wrap with Crispy Onions?
Serve a Seitan Wrap with Crispy Onions with a green salad, roasted vegetables, or oven-baked potatoes. A sharp, fresh side such as a lemon-dressed salad balances the savory seitan and crunchy onion topping.
Can you make a Seitan Wrap with Crispy Onions ahead of time?
Yes, you can prep a Seitan Wrap with Crispy Onions ahead, but keep the sauce and crispy onions separate until serving. This helps the flatbread stay firm and keeps the onions crunchy instead of letting them absorb moisture.
How should you store a leftover Seitan Wrap with Crispy Onions?
Store a leftover Seitan Wrap with Crispy Onions in a sealed container in the refrigerator. For better texture, remove or store the crispy onions separately, then reheat the seitan and wrap before adding the topping back.
Can you freeze a Seitan Wrap with Crispy Onions?
You can freeze a Seitan Wrap with Crispy Onions, but the flatbread and crispy onions may lose their texture after thawing. For a better result, freeze the cooked seitan filling separately and assemble the wrap with fresh onions when ready to eat.
Is a Seitan Wrap with Crispy Onions filling enough for lunch?
Yes, a Seitan Wrap with Crispy Onions can make a filling lunch, since it combines seitan with flatbread and often vegetables. Add a side salad or roasted vegetables if you want a larger, more varied meal.
Seitan Wrap with Crispy Onions Vitamins & Minerals
Vitamins
B3
9.36mg · 59% DV
B1
0.68mg · 57% DV
Biotin
11.16µg · 37% DV
Folate
136.8µg · 34% DV
Minerals
Selenium
79µg · 144% DV
Manganese
2.05mg · 89% DV
Copper
0.72mg · 80% DV
Phosphorus
554mg · 79% DV
Sodium
1710mg · 74% DV
Potassium ⭐
796mg · 23% DV
Seitan Wrap with Crispy Onions Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Seitan Wrap with Crispy Onions
To burn the 824 calories in 1 piece (whole) (360 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 Seitan Wrap with Crispy Onions?
A Seitan Wrap with Crispy Onions brings seasoned seitan, made from wheat protein, together with crunchy onions in a wrap. Wraps are enjoyed internationally, while seitan has roots in East Asian Buddhist cooking and is now widely used in plant-based meals. Fillings and sauces vary, so the exact balance of flavours depends on the recipe.
The seitan is pleasantly chewy, with the onions adding a crisp contrast. It makes a convenient lunch or casual dinner; pair it with a fresh salad or pickled vegetables for a brighter, lighter plate. With 12.4 g of protein per 100 g, it offers a plant-based protein contribution, while the wrap also supplies carbohydrates. If you want to keep the meal lighter, add extra vegetables and go easy on rich sauces.
How Nutritious Is Seitan Wrap with Crispy Onions?
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 Seitan Wrap with Crispy Onions 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 Seitan Wrap with Crispy Onions Contain Allergens?
Contains these allergens:
Which Diets Is Seitan Wrap with Crispy Onions 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
Seitan Wrap with Crispy Onions Fat Profile
SATURATED
3.78g
MONOUNSATURATED
9.18g
POLYUNSATURATED
9.43g
Omega 6:3 ratio 20.5:1
Above the ideal 4:1 (20.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.