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Whole-Wheat Wrap with Beef, Spinach and Mozzarella Calories
Source of protein and iron
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-Wheat Wrap with Beef, Spinach and Mozzarella (250 g) has 548 calories. That works out to 219 calories per 100 g. It contains 45.3 g of carbs, 33.5 g of protein, 25.5 g of fat and 7 g of fiber. Its 240 µg of Vitamin K covers 200% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Whole-Wheat Wrap with Beef, Spinach and Mozzarella Nutrition Facts
Selected: 1 piece (medium) · 250 g
548
KCAL / 250G
Carbs
45.3g
· 16% DV
Protein
33.5g
· 67% DV
Fat
25.5g
· 33% DV
Fiber
7g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 33% · Protein 25% · Fat 42%
Whole-Wheat Wrap with Beef, Spinach and Mozzarella nutrition facts table · 1 piece (medium) (250 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 548 kcal | |
| Total fat | 25.5 g | 33% |
| Saturated fat | 10.88 g | 54% |
| Trans fat | 0.45 g | |
| Sodium | 1030 mg | 45% |
| Total carbohydrate | 45.3 g | 16% |
| Fiber | 7 g | 25% |
| Protein | 33.5 g | 67% |
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 Wrap with Beef, Spinach and Mozzarella?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 250 g | 548 kcal |
| 100 g | 100 g | 219 kcal |
| ½ piece (half) | 125 g | 274 kcal |
| 1 piece (small) | 140 g | 307 kcal |
| 1 piece (medium) | 200 g | 438 kcal |
| 1 piece (large) | 250 g | 548 kcal |
| 1 serving (medium) | 250 g | 548 kcal |
| 1 piece (extra large) | 330 g | 723 kcal |
| 1 serving (large) | 330 g | 723 kcal |
| 1 piece (jumbo) | 380 g | 832 kcal |
Calculated from 219 calories per 100 g.
Frequently Asked Questions About Whole-Wheat Wrap with Beef, Spinach and Mozzarella
What is in a whole-wheat wrap with beef, spinach and mozzarella?
A whole-wheat wrap with beef, spinach and mozzarella contains a whole-wheat flatbread filled with beef, spinach and mozzarella. Seasonings and extras vary by recipe, but the beef and spinach are generally cooked before the wrap is assembled.
How do you make a whole-wheat wrap with beef, spinach and mozzarella?
To make a whole-wheat wrap with beef, spinach and mozzarella, cook the beef thoroughly, then add spinach and cook until wilted and excess moisture evaporates. Put the filling and mozzarella on the flatbread, roll it up, and toast until hot and the cheese melts.
Is a whole-wheat wrap with beef, spinach and mozzarella a healthy meal?
A whole-wheat wrap with beef, spinach and mozzarella can be a filling meal that provides protein and iron, while spinach adds a vegetable component. Pair it with a fresh salad and go easy on salty sauces for a more balanced plate.
How do you reheat a whole-wheat wrap with beef, spinach and mozzarella?
Reheat a whole-wheat wrap with beef, spinach and mozzarella in a covered skillet over medium-low heat, turning it so the filling warms through and the cheese melts. A microwave is quicker, but it can make the flatbread soft rather than crisp.
How long does a whole-wheat wrap with beef, spinach and mozzarella last in the fridge?
A cooked whole-wheat wrap with beef, spinach and mozzarella generally keeps for 3–4 days in the refrigerator when stored promptly in a sealed container. Refrigerate it within two hours of cooking and reheat until piping hot before eating.
Can you freeze a whole-wheat wrap with beef, spinach and mozzarella?
Yes, you can freeze a whole-wheat wrap with beef, spinach and mozzarella. Let it cool, wrap it tightly, and freeze it in an airtight container; thaw it in the refrigerator and reheat thoroughly. The spinach may release some water after thawing.
What should you serve with a whole-wheat wrap with beef, spinach and mozzarella?
A crisp green salad, chopped tomatoes or a simple vegetable soup goes well with a whole-wheat wrap with beef, spinach and mozzarella. These lighter sides balance the rich beef and melted cheese without making the meal feel too heavy.
Why does a whole-wheat wrap with beef, spinach and mozzarella get soggy?
A whole-wheat wrap with beef, spinach and mozzarella gets soggy when moisture from the spinach or beef seeps into the flatbread. Cook off excess liquid, drain the filling if needed, and let it cool slightly before assembling the wrap.
Can you prepare a whole-wheat wrap with beef, spinach and mozzarella ahead of time?
Yes, you can prepare the beef-and-spinach filling for a whole-wheat wrap with beef, spinach and mozzarella ahead of time and refrigerate it. For a less soggy wrap, assemble it shortly before serving, then add the mozzarella and heat until melted.
What can you use instead of mozzarella in a whole-wheat wrap with beef, spinach and mozzarella?
A mild cheese that melts well, such as Monterey Jack or provolone, can replace mozzarella in a whole-wheat wrap with beef and spinach. The flavor and saltiness will change, so taste the filling before adding extra seasoning.
Whole-Wheat Wrap with Beef, Spinach and Mozzarella Vitamins & Minerals
Vitamins
Vitamin K
240µg · 200% DV
B12
2.63µg · 110% DV
B3
9.25mg · 58% DV
B2
0.48mg · 37% DV
Minerals
Phosphorus
558mg · 80% DV
Selenium
43µg · 78% DV
Manganese
1.68mg · 73% DV
Zinc
6.63mg · 60% DV
Sodium
1030mg · 45% DV
Potassium ⭐
718mg · 21% DV
Whole-Wheat Wrap with Beef, Spinach and Mozzarella Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-Wheat Wrap with Beef, Spinach and Mozzarella
To burn the 548 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 Wrap with Beef, Spinach and Mozzarella?
A whole-wheat wrap with beef, spinach and mozzarella brings together seasoned minced beef, leafy spinach and melting cheese in a whole-wheat flatbread. It is a modern, practical wrap rather than a dish tied to one particular regional tradition, and is easy to make at home or pick up for lunch.
The beef gives it a savoury, hearty flavour, while the spinach softens as it cooks and the mozzarella turns pleasantly gooey. Enjoy it warm as a quick lunch or supper; a crisp salad or yoghurt-based dip makes a fresh side. It provides protein and iron, and you can keep it lighter by using lean beef, cooking with little added oil and adding extra spinach.
How Nutritious Is Whole-Wheat Wrap with Beef, Spinach and Mozzarella?
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 Wrap with Beef, Spinach and Mozzarella 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 Wrap with Beef, Spinach and Mozzarella Contain Allergens?
Contains these allergens:
Which Diets Is Whole-Wheat Wrap with Beef, Spinach and Mozzarella 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 Wrap with Beef, Spinach and Mozzarella Fat Profile
SATURATED
10.88g
MONOUNSATURATED
10.13g
POLYUNSATURATED
1.78g
Omega 6:3 ratio 8.1:1
Above the ideal 4:1 (8.1:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.