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Tuna Cottage Cheese Whole-Wheat Lavash Wrap Calories
High-protein whole-wheat wrap
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Tuna Cottage Cheese Whole-Wheat Lavash Wrap (220 g) has 376 calories. That works out to 171 calories per 100 g. It contains 37.6 g of carbs, 31.2 g of protein, 11.2 g of fat and 5.5 g of fiber. Its 3 µg of B12 covers 124% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Tuna Cottage Cheese Whole-Wheat Lavash Wrap Nutrition Facts
Selected: 1 piece (medium) · 220 g
376
KCAL / 220G
Carbs
37.6g
· 14% DV
Protein
31.2g
· 62% DV
Fat
11.2g
· 14% DV
Fiber
5.5g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 33% · Fat 27%
Tuna Cottage Cheese Whole-Wheat Lavash Wrap nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 376 kcal | |
| Total fat | 11.2 g | 14% |
| Saturated fat | 3.63 g | 18% |
| Trans fat | 0.07 g | |
| Sodium | 847 mg | 37% |
| Total carbohydrate | 37.6 g | 14% |
| Fiber | 5.5 g | 20% |
| Protein | 31.2 g | 62% |
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 Tuna Cottage Cheese Whole-Wheat Lavash Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 376 kcal |
| 100 g | 100 g | 171 kcal |
| 1 piece (half) | 110 g | 188 kcal |
| 1 piece (small) | 140 g | 239 kcal |
| 1 piece (thin) | 180 g | 308 kcal |
| 1 serving (medium) | 220 g | 376 kcal |
| 1 piece (large) | 280 g | 479 kcal |
| 1 piece (jumbo) | 350 g | 599 kcal |
Calculated from 171 calories per 100 g.
Frequently Asked Questions About Tuna Cottage Cheese Whole-Wheat Lavash Wrap
How do you make a tuna-and-lor whole-wheat lavash wrap?
A tuna-and-lor whole-wheat lavash wrap is made by draining the tuna, mixing it with lor (a mild Turkish whey cheese), spreading the filling on lavash, and rolling it tightly. Add crisp vegetables, but avoid overfilling the bread.
Can you make a tuna-and-lor whole-wheat lavash wrap with canned tuna?
Yes, canned tuna works well in a tuna-and-lor whole-wheat lavash wrap. Drain it thoroughly before mixing it with the lor; excess liquid can make the lavash soggy and the filling harder to roll.
How do you stop a tuna-and-lor whole-wheat lavash wrap from getting soggy?
Keep a tuna-and-lor whole-wheat lavash wrap from getting soggy by draining the tuna, patting vegetables dry, and using little or no watery dressing. If packing it ahead, keep wet ingredients separate and assemble close to mealtime.
Can you toast a tuna-and-lor whole-wheat lavash wrap?
Yes, you can toast a tuna-and-lor whole-wheat lavash wrap briefly in a dry skillet or sandwich press. Keep the heat moderate and stop once the lavash is warm and lightly crisp, so the tuna filling does not dry out.
What vegetables go well in a tuna-and-lor whole-wheat lavash wrap?
Lettuce, cucumber, grated carrot, and roasted peppers all work well in a tuna-and-lor whole-wheat lavash wrap. Choose crisp, relatively dry vegetables for a neater roll; juicy tomato is best added sparingly or drained first.
Can you meal-prep a tuna-and-lor whole-wheat lavash wrap?
Yes, you can prepare a tuna-and-lor whole-wheat lavash wrap ahead and refrigerate it in a sealed container. For better texture, keep the vegetables and any dressing separate until serving, since moisture softens the lavash.
What should you serve with a tuna-and-lor whole-wheat lavash wrap?
A tuna-and-lor whole-wheat lavash wrap pairs well with a green salad, vegetable soup, or fresh fruit. A salad keeps the meal light, while soup makes it a more substantial lunch without needing another wrap.
Is a tuna-and-lor whole-wheat lavash wrap a good post-workout meal?
Yes, a tuna-and-lor whole-wheat lavash wrap can work as a post-workout meal: tuna and lor provide protein, while the lavash supplies carbohydrates. Add vegetables for freshness, and choose a portion that suits your appetite after exercise.
Can you eat a tuna-and-lor whole-wheat lavash wrap while pregnant?
A tuna-and-lor whole-wheat lavash wrap may fit during pregnancy, but tuna choice and intake matter because some tuna contains more mercury. Follow local pregnancy guidance on tuna, and ask your clinician if you need advice tailored to you.
Is a homemade tuna-and-lor whole-wheat lavash wrap different from a shop-bought one?
Yes. A homemade tuna-and-lor whole-wheat lavash wrap lets you control the filling and added salt, while a shop-bought version may use different ingredients. This wrap is classified as processed; that label alone does not establish that it is unhealthy.
Tuna Cottage Cheese Whole-Wheat Lavash Wrap Vitamins & Minerals
Vitamins
B12
2.97µg · 124% DV
B3
12.76mg · 80% DV
B6
0.7mg · 41% DV
B1
0.44mg · 37% DV
Minerals
Selenium
64µg · 116% DV
Manganese
1.58mg · 69% DV
Phosphorus
442mg · 63% DV
Sodium
847mg · 37% DV
Potassium ⭐
464mg · 14% DV
Tuna Cottage Cheese Whole-Wheat Lavash Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Tuna Cottage Cheese Whole-Wheat Lavash Wrap
To burn the 376 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 Tuna Cottage Cheese Whole-Wheat Lavash Wrap?
A tuna and lor whole-wheat lavash wrap brings together tuna, Turkish lor—a mild fresh curd cheese—and a thin whole-wheat flatbread. It is easy to assemble at home, with lettuce, tomato or cucumber often added for freshness and crunch.
The soft, gently tangy cheese balances the savoury tuna, while the lavash makes it easy to eat on the go. It works for lunch or a quick meal, and pairs well with a simple salad or soup. Whole wheat contributes fibre, while tuna and lor make this a protein-rich option: it provides 14.2 g of protein per 100 g. For a lighter filling, use lemon juice and herbs instead of a creamy sauce, and add plenty of vegetables.
How Nutritious Is Tuna Cottage Cheese Whole-Wheat Lavash Wrap?
Nutrient density
High
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 Tuna Cottage Cheese Whole-Wheat Lavash 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 Cottage Cheese Whole-Wheat Lavash Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Tuna Cottage Cheese Whole-Wheat Lavash 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 Cottage Cheese Whole-Wheat Lavash Wrap Fat Profile
SATURATED
3.63g
MONOUNSATURATED
3.41g
POLYUNSATURATED
3.08g
Omega 6:3 ratio 6.3:1
Above the ideal 4:1 (6.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.