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Whole-Wheat Chicken and Chickpea Wrap Calories
Protein- and fiber-rich whole-wheat wrap
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Chicken and Chickpea Wrap (250 g) has 440 calories. That works out to 176 calories per 100 g. It contains 50.3 g of carbs, 28 g of protein, 14.8 g of fat and 10.3 g of fiber. Its 12 mg of B3 covers 75% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole-Wheat Chicken and Chickpea Wrap Nutrition Facts
Selected: 1 piece (medium) · 250 g
440
KCAL / 250G
Carbs
50.3g
· 18% DV
Protein
28g
· 56% DV
Fat
14.8g
· 19% DV
Fiber
10.3g
· 37% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 25% · Fat 30%
Whole-Wheat Chicken and Chickpea Wrap nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 440 kcal | |
| Total fat | 14.8 g | 19% |
| Saturated fat | 2.95 g | 15% |
| Trans fat | 0.05 g | |
| Sodium | 788 mg | 34% |
| Total carbohydrate | 50.3 g | 18% |
| Fiber | 10.3 g | 37% |
| Protein | 28 g | 56% |
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 Whole-Wheat Chicken and Chickpea Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 440 kcal |
| 1 piece (quarter) | 63 g | 111 kcal |
| 100 g | 100 g | 176 kcal |
| 1 piece (half) | 125 g | 220 kcal |
| 1 piece (small) | 160 g | 282 kcal |
| 1 serving (medium) | 200 g | 352 kcal |
| 1 piece (large) | 350 g | 616 kcal |
| 1 piece (extra large) | 450 g | 792 kcal |
Calculated from 176 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Chicken and Chickpea Wrap
What goes in a Whole-Wheat Chicken and Chickpea Wrap?
A Whole-Wheat Chicken and Chickpea Wrap typically contains cooked chicken, chickpeas, and a whole-wheat wrap. Lettuce, tomato, cucumber, onion, and a yogurt-based or tahini sauce are common additions, though the vegetables and seasoning can vary.
How do you make a Whole-Wheat Chicken and Chickpea Wrap?
Make a Whole-Wheat Chicken and Chickpea Wrap by cooking seasoned chicken, warming it with cooked chickpeas, and wrapping the filling with vegetables in a whole-wheat flatbread. Keep the filling fairly dry so the bread holds together without becoming soggy.
How do you keep a Whole-Wheat Chicken and Chickpea Wrap from getting soggy?
Keep a Whole-Wheat Chicken and Chickpea Wrap from getting soggy by cooling the filling before assembling it and keeping wet ingredients separate until serving. Spread only a thin layer of sauce, and avoid placing juicy tomato directly against the bread.
Can you meal-prep Whole-Wheat Chicken and Chickpea Wraps?
Yes, Whole-Wheat Chicken and Chickpea Wraps can be meal-prepped. Store the cooked chicken and chickpea filling separately from the bread, fresh vegetables, and sauce; assemble shortly before eating for the best texture.
Can you freeze a Whole-Wheat Chicken and Chickpea Wrap?
Yes, you can freeze a Whole-Wheat Chicken and Chickpea Wrap, but fresh vegetables and yogurt sauce do not freeze well. Freeze the chicken-and-chickpea filling in the wrap or separately, then thaw safely and reheat the filling thoroughly before serving.
What sauce goes best with a Whole-Wheat Chicken and Chickpea Wrap?
Garlic yogurt, lemon-tahini, or a lightly spiced tomato sauce all work well in a Whole-Wheat Chicken and Chickpea Wrap. Use a modest amount so the sauce complements the chicken and chickpeas without making the wrap difficult to hold.
How do you reheat a Whole-Wheat Chicken and Chickpea Wrap?
Reheat a Whole-Wheat Chicken and Chickpea Wrap in a skillet over moderate heat, turning it so the filling warms evenly and the outside lightly toasts. Remove lettuce and cold sauces first, since they can wilt or separate when heated.
Can you eat a Whole-Wheat Chicken and Chickpea Wrap cold?
Yes, a Whole-Wheat Chicken and Chickpea Wrap can be eaten cold if the chicken and chickpeas were cooked and chilled safely. It works well as a packed lunch; keep it refrigerated until eating, especially when it contains a yogurt-based sauce.
Are chickpeas a good addition to a Whole-Wheat Chicken and Chickpea Wrap?
Yes, chickpeas are a good addition to a Whole-Wheat Chicken and Chickpea Wrap: their soft, slightly nutty texture pairs well with chicken and adds variety to the filling. Leave them whole or lightly mash some to help the ingredients stay together.
Is a Whole-Wheat Chicken and Chickpea Wrap filling enough for lunch?
Yes, a Whole-Wheat Chicken and Chickpea Wrap can make a filling lunch because it combines chicken and chickpeas with a whole-wheat wrap. Add crunchy vegetables for texture, or serve it with a simple salad if you want a larger meal.
Whole-Wheat Chicken and Chickpea Wrap Vitamins & Minerals
Vitamins
B3
12mg · 75% DV
B6
0.8mg · 47% DV
Folate
145µg · 36% DV
B1
0.4mg · 33% DV
Minerals
Selenium
38µg · 69% DV
Manganese
1.53mg · 67% DV
Phosphorus
390mg · 56% DV
Copper
0.48mg · 53% DV
Sodium
788mg · 34% DV
Potassium ⭐
638mg · 19% DV
Whole-Wheat Chicken and Chickpea Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Chicken and Chickpea Wrap
To burn the 440 calories in 1 piece (medium) (250 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 Whole-Wheat Chicken and Chickpea Wrap?
Whole-Wheat Chicken and Chickpea Wrap brings seasoned chicken and chickpeas together in a whole-wheat flatbread. It takes its cue from the widely enjoyed wrap format, while combining poultry with a filling legume; the ingredients and seasoning can vary from one kitchen to another.
The chicken is tender, the chickpeas add a pleasantly firm bite, and the whole-wheat bread contributes a nutty, earthy flavour. It makes a handy lunch or easy supper, served with salad, pickles or yoghurt. Chicken and chickpeas make it a protein-rich option, while the whole-wheat wrap and legumes contribute fibre. For a lighter version, add extra crunchy vegetables and go easy on creamy sauces.
How Nutritious Is Whole-Wheat Chicken and Chickpea 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
High
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 Whole-Wheat Chicken and Chickpea 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 Whole-Wheat Chicken and Chickpea Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Chicken and Chickpea 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
Whole-Wheat Chicken and Chickpea Wrap Fat Profile
SATURATED
2.95g
MONOUNSATURATED
6.08g
POLYUNSATURATED
3.4g
Omega 6:3 ratio 15.5:1
Above the ideal 4:1 (15.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.