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Whole-Wheat Spinach Wrap Calories
Provides whole-grain fiber and micronutrients from spinach.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Spinach Wrap (70 g) has 200 calories. That works out to 286 calories per 100 g. It contains 33.7 g of carbs, 5.7 g of protein, 4.5 g of fat and 5 g of fiber. Its 1.2 mg of Manganese covers 50% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Whole-Wheat Spinach Wrap Nutrition Facts
Selected: 1 piece (medium) · 70 g
200
KCAL / 70G
Carbs
33.7g
· 12% DV
Protein
5.7g
· 11% DV
Fat
4.5g
· 6% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 12% · Fat 20%
Whole-Wheat Spinach Wrap nutrition facts table · 1 piece (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 200 kcal | |
| Total fat | 4.5 g | 6% |
| Saturated fat | 0.74 g | 4% |
| Trans fat | 0 g | |
| Sodium | 413 mg | 18% |
| Total carbohydrate | 33.7 g | 12% |
| Fiber | 5 g | 18% |
| Protein | 5.7 g | 11% |
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 Spinach Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 200 kcal |
| ½ piece (half) | 35 g | 100 kcal |
| 1 piece (small) | 40 g | 114 kcal |
| 1 piece (thin) | 55 g | 157 kcal |
| 1 piece (large) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (jumbo) | 110 g | 315 kcal |
| 2 piece (double) | 140 g | 400 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Spinach Wrap
What can you put in a Whole-Wheat Spinach Wrap?
A Whole-Wheat Spinach Wrap works well with grilled chicken, eggs, hummus, beans, feta, or roasted vegetables. Drain wet fillings and add sauces sparingly so the spinach flatbread stays firm and is easier to roll.
How do you make a Whole-Wheat Spinach Wrap at home?
To make a Whole-Wheat Spinach Wrap, knead whole-wheat flour with blended spinach, water, salt, and a little oil, then let the dough rest. Roll it thin and cook it in a hot dry pan; cover the cooked wraps to keep them pliable.
How do you stop a Whole-Wheat Spinach Wrap from cracking when rolled?
Keep a Whole-Wheat Spinach Wrap soft by avoiding overcooking and covering it as soon as it comes off the pan. If a cooked wrap has cooled and stiffened, warm it briefly before filling and rolling.
Can you use frozen spinach in a Whole-Wheat Spinach Wrap?
Yes, frozen spinach can go into a Whole-Wheat Spinach Wrap. Thaw it completely and squeeze out as much water as possible before blending it into the dough; excess moisture can make the dough sticky and difficult to roll.
How do you keep a Whole-Wheat Spinach Wrap from getting soggy?
Keep a Whole-Wheat Spinach Wrap from getting soggy by draining cooked vegetables and other wet fillings, then spreading sauces in a thin layer. For packed lunches, keep the filling separate and assemble the wrap shortly before eating.
Can you eat a Whole-Wheat Spinach Wrap cold?
Yes, a Whole-Wheat Spinach Wrap can be eaten cold, especially when filled with ingredients that are safe to serve chilled. Chill it promptly after adding perishable fillings, and keep it refrigerated until you are ready to eat.
Can you freeze a Whole-Wheat Spinach Wrap?
Yes, you can freeze a Whole-Wheat Spinach Wrap before filling it. Separate the wraps with parchment paper and store them in a sealed freezer bag; thaw one before warming it in a pan. Freezing a filled wrap may soften its texture.
Is a Whole-Wheat Spinach Wrap good for meal prep?
Yes, a Whole-Wheat Spinach Wrap is convenient for meal prep if you store the flatbread and filling separately. Refrigerate perishable fillings, then assemble the wrap before eating to keep the bread from becoming damp.
Is a Whole-Wheat Spinach Wrap a good choice for someone with diabetes?
A Whole-Wheat Spinach Wrap can fit into a diabetes-conscious meal, but whole-wheat flour still contains carbohydrates. Pair it with a protein-rich filling and non-starchy vegetables; individual portions and meal plans may need guidance from a clinician or dietitian.
What sauce goes well with a Whole-Wheat Spinach Wrap?
Yogurt-herb sauce, hummus, or a thin spread of mustard pairs well with a Whole-Wheat Spinach Wrap. Use a modest amount and avoid watery sauces, which can seep into the flatbread and make it tear.
Whole-Wheat Spinach Wrap Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.87mg · 18% DV
Vitamin K
16.8µg · 14% DV
Folate
50.4µg · 13% DV
Minerals
Manganese
1.15mg · 50% DV
Selenium
21µg · 38% DV
Phosphorus
154mg · 22% DV
Sodium
413mg · 18% DV
Potassium ⭐
165mg · 5% DV
Whole-Wheat Spinach Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Spinach Wrap
To burn the 200 calories in 1 piece (medium) (70 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 Spinach Wrap?
A whole-wheat spinach wrap is a soft flatbread made with whole-wheat flour and spinach, or a wrap filled with spinach; recipes vary. It is a convenient everyday meal format rather than a dish tied to one specific regional tradition.
The bread is pliable and gently chewy, with spinach lending an earthy note. Wraps are popular as portable lunches and quick meals in many places; fill one with beans, grilled vegetables, egg or cheese, and add a fresh salad on the side. Whole-wheat flour contributes fibre, while spinach brings vegetable micronutrients. For a lighter option, use plenty of crunchy vegetables and go easy on rich sauces.
How Nutritious Is Whole-Wheat Spinach 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 Whole-Wheat Spinach 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 Spinach Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Spinach Wrap Good For?
Vegan
✓ Suitable
Vegetarian
✓ 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 Spinach Wrap Fat Profile
SATURATED
0.74g
MONOUNSATURATED
1.58g
POLYUNSATURATED
1.37g
Omega 6:3 ratio 21.7:1
Above the ideal 4:1 (21.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.