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Whole-Wheat Vegetable and Cheese Wrap Calories
Source of fiber, protein, and calcium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Vegetable and Cheese Wrap (180 g) has 380 calories. That works out to 211 calories per 100 g. It contains 42.1 g of carbs, 17.6 g of protein, 16.4 g of fat and 6.1 g of fiber. Its 1.2 mg of Manganese covers 52% of the Daily Value. Its glycemic index is 43 (low), so it raises blood sugar slowly.
Whole-Wheat Vegetable and Cheese Wrap Nutrition Facts
Selected: 1 piece (medium) · 180 g
380
KCAL / 180G
Carbs
42.1g
· 15% DV
Protein
17.6g
· 35% DV
Fat
16.4g
· 21% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 44% · Protein 18% · Fat 38%
Whole-Wheat Vegetable and Cheese Wrap nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 380 kcal | |
| Total fat | 16.4 g | 21% |
| Saturated fat | 7.29 g | 36% |
| Trans fat | 0.22 g | |
| Sodium | 702 mg | 31% |
| Total carbohydrate | 42.1 g | 15% |
| Fiber | 6.1 g | 22% |
| Protein | 17.6 g | 35% |
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 Vegetable and Cheese Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 380 kcal |
| ½ piece (half) | 90 g | 190 kcal |
| 100 g | 100 g | 211 kcal |
| 1 piece (small) | 120 g | 253 kcal |
| 1 serving (medium) | 180 g | 380 kcal |
| 1 piece (large) | 250 g | 528 kcal |
| 1 piece (jumbo) | 320 g | 675 kcal |
| 2 piece (double) | 360 g | 760 kcal |
Calculated from 211 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Vegetable and Cheese Wrap
What goes in a Whole-Wheat Vegetable and Cheese Wrap?
A Whole-Wheat Vegetable and Cheese Wrap usually contains a whole-wheat tortilla, cooked vegetables, and cheese. Bell peppers, mushrooms, spinach, and zucchini work well; keep watery ingredients limited so the tortilla stays firm enough to fold.
How do you make a Whole-Wheat Vegetable and Cheese Wrap?
To make a Whole-Wheat Vegetable and Cheese Wrap, warm the tortilla until pliable, add cooked vegetables and cheese down the center, then fold in the sides and roll it closed. Toasting the finished wrap helps seal it and melt the cheese.
What cheese melts best in a Whole-Wheat Vegetable and Cheese Wrap?
Mozzarella or Monterey Jack melts smoothly in a Whole-Wheat Vegetable and Cheese Wrap. Feta adds a saltier, crumbly filling rather than a stretchy melt, so pair it with a small amount of melting cheese if you want both textures.
How do you keep a Whole-Wheat Vegetable and Cheese Wrap from getting soggy?
Cook excess moisture out of the vegetables before filling a Whole-Wheat Vegetable and Cheese Wrap. Let the filling cool, keep wet sauces separate until serving, and avoid placing juicy tomato directly against the tortilla.
Can you make a Whole-Wheat Vegetable and Cheese Wrap in an air fryer?
Yes, you can cook a Whole-Wheat Vegetable and Cheese Wrap in an air fryer. Fold it securely with the seam underneath, then heat until the outside is crisp and the cheese has melted; avoid overfilling so it stays closed.
Can you freeze a Whole-Wheat Vegetable and Cheese Wrap?
Yes, a Whole-Wheat Vegetable and Cheese Wrap can be frozen, though vegetables with high water content may soften after thawing. Cool the filling first, wrap each portion tightly, and leave fresh greens and sauces out until serving.
What is the best way to reheat a Whole-Wheat Vegetable and Cheese Wrap?
A skillet is a good way to reheat a Whole-Wheat Vegetable and Cheese Wrap because it crisps the tortilla while warming the filling. Use moderate heat and turn it once; microwaving works too but leaves the wrap softer.
What sauce goes with a Whole-Wheat Vegetable and Cheese Wrap?
Garlic yogurt, hummus, or a mild herb sauce goes well with a Whole-Wheat Vegetable and Cheese Wrap. Add a thin layer rather than pouring sauce over the filling, which can make the tortilla difficult to roll.
Is a Whole-Wheat Vegetable and Cheese Wrap a good make-ahead lunch?
Yes, a Whole-Wheat Vegetable and Cheese Wrap can work well as a packed lunch. For the best texture, cool the cooked filling before assembling, wrap it snugly, and pack any dressing separately to add just before eating.
Is a Whole-Wheat Vegetable and Cheese Wrap filling enough for a meal?
Yes, a Whole-Wheat Vegetable and Cheese Wrap can make a satisfying meal, especially when it contains a generous portion of vegetables and cheese. Add beans or an egg if you want a more substantial filling without relying on extra sauce.
Whole-Wheat Vegetable and Cheese Wrap Vitamins & Minerals
Vitamins
B12
0.76µg · 32% DV
B1
0.32mg · 27% DV
B3
4.32mg · 27% DV
B2
0.34mg · 26% DV
Minerals
Manganese
1.21mg · 53% DV
Selenium
29µg · 53% DV
Phosphorus
362mg · 52% DV
Calcium
369mg · 37% DV
Sodium
702mg · 31% DV
Potassium ⭐
398mg · 12% DV
Whole-Wheat Vegetable and Cheese Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Vegetable and Cheese Wrap
To burn the 380 calories in 1 piece (medium) (180 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 Vegetable and Cheese Wrap?
A whole-wheat vegetable and cheese wrap brings together a soft whole-wheat tortilla, vegetables and cheese, rolled into a portable meal. It is a contemporary wrap-style combination rather than a dish tied to one particular regional tradition, and fillings vary with the cook and what is on hand.
The tortilla is gently chewy, while the cheese adds a savoury, creamy note and the vegetables bring freshness and crunch. It works well for lunch, a quick dinner or a packed meal; serve it warm or at room temperature, perhaps with a simple salad. It provides fibre, protein and calcium. For a lighter version, add extra vegetables and go easy on rich sauces and cheese.
How Nutritious Is Whole-Wheat Vegetable and Cheese 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 Vegetable and Cheese 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 Vegetable and Cheese Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Vegetable and Cheese Wrap Good For?
Vegan
— Not 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 Vegetable and Cheese Wrap Fat Profile
SATURATED
7.29g
MONOUNSATURATED
4.61g
POLYUNSATURATED
2.77g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.