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Tuna Wrap Calories
A convenient wrap made with tuna, vegetables, and flatbread.
CALORIES
GI
POTASSIUM
FIBER
Tuna Wrap Nutrition Facts
Selected: 100 g
185
KCAL / 100G
Carbs
20g
· 44%
Protein
11.5g
· 26%
Fat
6g
· 30%
Fiber
2.2g
Tuna Wrap Vitamins & Minerals
Vitamins
B12
1µg · 42% DV
B3
2.8mg · 18% DV
B5
0.6mg · 12% DV
Folate
35µg · 9% DV
Minerals
Selenium
16µg · 29% DV
Sodium
410mg · 18% DV
Phosphorus
110mg · 16% DV
Zinc
1mg · 9% DV
Tuna Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Tuna 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 Tuna Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Tuna 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
Tuna Wrap Fat Profile
SATURATED
1.2g
MONOUNSATURATED
2.1g
POLYUNSATURATED
1g
Omega 6:3 ratio 0.6:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Tuna Wrap
Tuna Wrap — Frequently Asked Questions
Is a tuna wrap filling enough for lunch?
The tuna protein, wrap carbohydrates, and any vegetables can make it a balanced lunch. How long it keeps you full depends on portion size, sauce, and what you eat alongside it.
Is a tuna wrap better before or after a workout?
A moderate portion can work a few hours before exercise, while a large or heavily sauced wrap may feel uncomfortable right beforehand. After training, its combination of protein and carbohydrates can contribute to a recovery meal.
How can I stop a tuna wrap from going soggy?
Drain the tuna thoroughly, dry watery vegetables, and use sauce sparingly. Assemble the wrap as close to eating time as possible for the best texture.
How long does a prepared tuna wrap keep in the fridge?
Keep a prepared tuna wrap chilled and ideally eat it the same day. Wraps with mayonnaise or watery vegetables lose quality faster and should not be left at room temperature for long.
Can a tuna wrap be frozen?
It can be frozen, but lettuce, tomato, cucumber, and mayonnaise often become watery or lose their texture after thawing. It is usually better to freeze components separately, if needed, and assemble the wrap fresh.
What sauces work well in a tuna wrap?
Yogurt, lemon, and mustard-based sauces complement tuna without overwhelming it. Mayonnaise-based sauces are tasty but can make the wrap heavier and cause it to soften more quickly.
How does a tuna wrap compare with a tuna salad?
A wrap is more portable and usually feels more like a complete main meal because of the flatbread. Tuna salad can be lighter, but may need bread, grains, or beans added to make it equally substantial.
Can you eat tuna wraps every day?
Tuna is a convenient protein source, but mercury exposure should be considered based on the tuna species and how often it is eaten. Pregnant or breastfeeding people, children, and frequent tuna eaters should be especially mindful of lower-mercury choices and local guidance.
Why can a tuna wrap taste very salty?
Canned tuna, the wrap, pickles, cheese, and ready-made sauces can all contribute sodium. Choosing drained tuna packed in water and using less pickle and sauce can help reduce the salty taste.
What goes well with a tuna wrap?
Yogurt, ayran, an unsweetened drink, or a lemony side salad pair well with it. Raw vegetables, soup, or fruit are often more balanced sides than chips or fried foods.
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Nutrition data compiled from USDA FoodData Central and scientific sources.