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Spinach chicken wrap Calories
Source of protein and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Spinach chicken wrap (220 g) has 429 calories. That works out to 195 calories per 100 g. It contains 42.7 g of carbs, 29 g of protein, 15.6 g of fat and 4.6 g of fiber. Its 211.2 µg of Vitamin K covers 176% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Spinach chicken wrap Nutrition Facts
Selected: 1 piece (medium) · 220 g
429
KCAL / 220G
Carbs
42.7g
· 16% DV
Protein
29g
· 58% DV
Fat
15.6g
· 20% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 27% · Fat 33%
Spinach chicken wrap nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 429 kcal | |
| Total fat | 15.6 g | 20% |
| Saturated fat | 3.41 g | 17% |
| Trans fat | 0.07 g | |
| Sodium | 858 mg | 37% |
| Total carbohydrate | 42.7 g | 16% |
| Fiber | 4.6 g | 16% |
| Protein | 29 g | 58% |
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 Spinach chicken wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 429 kcal |
| 100 g | 100 g | 195 kcal |
| ½ piece (half) | 110 g | 215 kcal |
| 1 piece (small) | 140 g | 273 kcal |
| 1 piece (thin) | 180 g | 351 kcal |
| 1 serving (medium) | 220 g | 429 kcal |
| 1 piece (large) | 280 g | 546 kcal |
| 1 piece (jumbo) | 350 g | 683 kcal |
Calculated from 195 calories per 100 g.
Frequently Asked Questions About Spinach chicken wrap
How do you make a spinach chicken wrap?
A spinach chicken wrap is made by filling a tortilla with cooked chicken and spinach, then rolling it tightly. Cook the chicken through, briefly sauté the spinach, and add sauce sparingly. Toasting the wrapped tortilla in a pan helps it hold together.
What goes in a spinach chicken wrap?
A spinach chicken wrap usually contains chicken, spinach, and a tortilla. Common additions include cheese, tomato, and a yogurt-based or garlic sauce. Keep the filling modest so the tortilla rolls without tearing and the ingredients stay inside.
Is a spinach chicken wrap a healthy lunch?
A spinach chicken wrap can make a satisfying lunch, with chicken and spinach providing a substantial filling. Add a side salad and go easy on creamy sauces or extra cheese if you want a lighter meal.
Should spinach be cooked for a spinach chicken wrap?
Spinach can be raw or cooked in a spinach chicken wrap. Use washed baby spinach raw for a crisp texture, or sauté it briefly for a softer filling; drain off excess liquid so the tortilla does not become soggy.
How do you keep a spinach chicken wrap from getting soggy?
Keep a spinach chicken wrap from getting soggy by draining cooked spinach, cooling the chicken before assembly, and using only a little sauce. If packing it ahead, keep wet ingredients or dressing separate and assemble close to mealtime.
What sauce goes well in a spinach chicken wrap?
A spinach chicken wrap works well with garlic yogurt, hummus, or a light mustard dressing. Spread on a thin layer rather than pouring sauce over the filling, which can soften the tortilla and make the wrap difficult to eat.
How long does a spinach chicken wrap last in the fridge?
A spinach chicken wrap with cooked chicken can be kept covered in the refrigerator for up to three days. Refrigerate it promptly, and for the best texture store the sauce separately and add it just before eating.
Can you freeze a spinach chicken wrap?
Yes, you can freeze a spinach chicken wrap, but the spinach and tortilla may soften after thawing. Freeze it tightly wrapped without watery vegetables or sauce, thaw it in the refrigerator, then reheat until the chicken is hot throughout.
What should you serve with a spinach chicken wrap?
Serve a spinach chicken wrap with a green salad, vegetable soup, or roasted vegetables. Those sides complement the savory filling without making the meal too heavy; fresh fruit also works well for a simple packed lunch.
Spinach chicken wrap Vitamins & Minerals
Vitamins
Vitamin K
211.2µg · 176% DV
B3
10.78mg · 67% DV
B6
0.68mg · 40% DV
B1
0.42mg · 35% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
343mg · 49% DV
Manganese
1.08mg · 47% DV
Sodium
858mg · 37% DV
Potassium ⭐
543mg · 16% DV
Spinach chicken wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Spinach chicken wrap
To burn the 429 calories in 1 piece (medium) (220 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 Spinach chicken wrap?
A Spinach chicken wrap is a convenient meal made by rolling cooked chicken and spinach in a soft flatbread or tortilla. It belongs to the modern, internationally popular wrap style rather than one specific traditional cuisine, and fillings often include a creamy sauce, cheese or other vegetables.
The chicken makes the filling substantial, while spinach brings a soft texture and mild, earthy flavour. It works well for lunch, a packed meal or a quick dinner; serve it warm or cold, with salad or a simple yoghurt-based dip. It provides protein and iron, with the flatbread adding much of its carbohydrate. For a lighter version, use a modest amount of sauce and add extra fresh vegetables.
How Nutritious Is Spinach chicken 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 Spinach chicken 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 Spinach chicken wrap Contain Allergens?
Contains these allergens:
Which Diets Is Spinach chicken 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
Spinach chicken wrap Fat Profile
SATURATED
3.41g
MONOUNSATURATED
5.57g
POLYUNSATURATED
3.7g
Omega 6:3 ratio 31.6:1
Above the ideal 4:1 (31.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.