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Turkey Mozzarella Wrap Calories
High in protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Turkey Mozzarella Wrap (220 g) has 517 calories. That works out to 235 calories per 100 g. It contains 50.8 g of carbs, 32.6 g of protein, 20.2 g of fat and 3.7 g of fiber. Its 48.4 µg of Selenium covers 88% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Turkey Mozzarella Wrap Nutrition Facts
Selected: 1 piece (medium) · 220 g
517
KCAL / 220G
Carbs
50.8g
· 18% DV
Protein
32.6g
· 65% DV
Fat
20.2g
· 26% DV
Fiber
3.7g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 39% · Protein 25% · Fat 36%
Turkey Mozzarella Wrap nutrition facts table · 1 piece (medium) (220 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 517 kcal | |
| Total fat | 20.2 g | 26% |
| Saturated fat | 8.14 g | 41% |
| Trans fat | 0.18 g | |
| Sodium | 1298 mg | 56% |
| Total carbohydrate | 50.8 g | 18% |
| Fiber | 3.7 g | 13% |
| Protein | 32.6 g | 65% |
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 Turkey Mozzarella Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 220 g | 517 kcal |
| 1 serving (quarter) | 55 g | 129 kcal |
| 100 g | 100 g | 235 kcal |
| 1 serving (half) | 110 g | 259 kcal |
| 1 piece (small) | 140 g | 329 kcal |
| 1 piece (large) | 320 g | 752 kcal |
| 1 piece (jumbo) | 400 g | 940 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Turkey Mozzarella Wrap
How do you make a Turkey Mozzarella Wrap at home?
A Turkey Mozzarella Wrap is easy to assemble with a tortilla, cooked turkey, mozzarella, and any vegetables or sauce you like. Fold in the sides, roll it tightly, then toast it briefly if you want melted cheese and a crisp outside.
What goes in a Turkey Mozzarella Wrap?
A Turkey Mozzarella Wrap typically contains a tortilla filled with cooked turkey and mozzarella. Lettuce, tomato, roasted peppers, pesto, or mustard are common additions, but the exact filling varies by recipe.
Can you eat a Turkey Mozzarella Wrap cold?
Yes, a Turkey Mozzarella Wrap can be eaten cold, provided the cooked turkey has been stored safely. Chilling keeps the filling firm, while warming the wrap melts the mozzarella and softens the tortilla.
How do you stop a Turkey Mozzarella Wrap from getting soggy?
Keep a Turkey Mozzarella Wrap from getting soggy by drying washed vegetables, using only a thin layer of sauce, and placing wet ingredients away from the tortilla. If packing it ahead, keep the sauce separate until mealtime.
What sauce goes well in a Turkey Mozzarella Wrap?
Pesto, mustard, or a light garlic-yogurt sauce pairs well with a Turkey Mozzarella Wrap. Use a modest amount so the sauce complements the turkey and cheese without making the tortilla wet or difficult to roll.
How should you reheat a Turkey Mozzarella Wrap?
Reheat a Turkey Mozzarella Wrap in a dry skillet over medium heat, turning it until the tortilla is lightly crisp and the mozzarella has melted. A microwave works too, but leaves the tortilla softer.
How long does a Turkey Mozzarella Wrap last in the fridge?
A Turkey Mozzarella Wrap is best eaten within a day when refrigerated promptly in a sealed container. Keep it cold because it contains cooked turkey, and expect fresh vegetables to soften the longer the wrap sits.
Can you freeze a Turkey Mozzarella Wrap?
Yes, you can freeze a Turkey Mozzarella Wrap, though fresh lettuce and tomato become watery after thawing. Freeze it without those vegetables, wrapped tightly, then thaw it in the refrigerator and heat it through before serving.
What can you serve with a Turkey Mozzarella Wrap?
A Turkey Mozzarella Wrap goes well with soup, a leafy salad, or roasted vegetables. For a quick packed lunch, add fruit or crunchy vegetables; choose a side that complements the fillings rather than overpowering them.
Is a Turkey Mozzarella Wrap a good lunch to take to work?
Yes, a Turkey Mozzarella Wrap is convenient to pack for work and can be eaten cold or warmed up. Keep it chilled until lunchtime, and pack juicy vegetables or sauce separately if you are making it ahead.
Turkey Mozzarella Wrap Vitamins & Minerals
Vitamins
B3
10.56mg · 66% DV
B12
1.36µg · 57% DV
B6
0.66mg · 39% DV
B1
0.4mg · 33% DV
Minerals
Selenium
48µg · 87% DV
Phosphorus
517mg · 74% DV
Sodium
1298mg · 56% DV
Calcium
451mg · 45% DV
Potassium ⭐
451mg · 13% DV
Turkey Mozzarella Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Turkey Mozzarella Wrap
To burn the 517 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 Turkey Mozzarella Wrap?
A Turkey Mozzarella Wrap brings sliced turkey and mozzarella together in a soft tortilla or flatbread, often with salad vegetables or a simple sauce. It is a modern, convenient wrap rather than a traditional dish tied to one particular cuisine; similar combinations are common in cafés and lunch spots internationally.
Served warm, the mozzarella softens while the turkey gives the filling a savoury, relatively mild flavour. It works well as a portable lunch or an easy light dinner, with a side salad or soup. The wrap is a protein-rich choice, though the tortilla contributes most of its carbohydrates and it may be modest in fibre. Add crunchy vegetables and keep creamy sauces light for a fresher, less heavy meal.
How Nutritious Is Turkey Mozzarella 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 Turkey Mozzarella 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 Turkey Mozzarella Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Turkey Mozzarella 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
Turkey Mozzarella Wrap Fat Profile
SATURATED
8.14g
MONOUNSATURATED
6.16g
POLYUNSATURATED
3.41g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.