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Wrap vegetables Calories
Low-calorie, fiber-rich mixed vegetables for wraps
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Wrap vegetables (80 g) has 19 calories. That works out to 24 calories per 100 g. It contains 3.8 g of carbs, 1 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 25.6 µg of Vitamin K covers 21% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Wrap vegetables Nutrition Facts
Selected: 1 serving (medium) · 80 g
19
KCAL / 80G
Carbs
3.8g
· 1% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 19% · Fat 9%
Wrap vegetables nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 19 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 14 mg | 1% |
| Total carbohydrate | 3.8 g | 1% |
| Fiber | 1.4 g | 5% |
| Protein | 1 g | 2% |
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 Serving of Wrap vegetables?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 19 kcal |
| 1 tablespoon (shredded) | 12 g | 3 kcal |
| 2 tablespoon (shredded) | 24 g | 6 kcal |
| ½ cup (shredded) | 35 g | 8 kcal |
| 1 piece (small) | 45 g | 11 kcal |
| 1 cup (shredded) | 70 g | 17 kcal |
| 1 piece (medium) | 90 g | 22 kcal |
| 100 g | 100 g | 24 kcal |
| 1 serving (large) | 120 g | 29 kcal |
Calculated from 24 calories per 100 g.
Frequently Asked Questions About Wrap vegetables
What vegetables are usually in wrap vegetables?
Wrap vegetables usually include lettuce, tomato, cucumber, onion, and bell pepper. Cabbage, pickles, or fresh herbs are also common additions; choose a mix that complements the wrap’s filling rather than adding every option.
How do you stop wrap vegetables from making a wrap soggy?
Dry wrap vegetables thoroughly and drain watery ingredients before filling the wrap. Removing some tomato seeds and adding dressing just before eating also helps keep the bread from turning wet.
Should wrap vegetables be raw or cooked?
Wrap vegetables are usually served raw for crunch and freshness. You can grill or sauté vegetables such as peppers, courgettes, or mushrooms when you want a warm filling, but keep crisp salad vegetables separate until serving.
How should you cut wrap vegetables for easy rolling?
Cut wrap vegetables into thin, bite-sized strips or small pieces so they spread evenly and do not puncture the bread. Shredded lettuce and thinly sliced onion or pepper are especially easy to roll.
Which wrap vegetables go best with chicken?
Lettuce, tomato, cucumber, and red onion are reliable wrap vegetables for chicken. Grilled peppers or shredded cabbage add extra texture, while a small amount of dressing keeps the filling from overpowering the chicken.
What wrap vegetables go well with hummus?
Cucumber, roasted pepper, shredded carrot, and leafy greens pair well with hummus in a wrap. Pat wet vegetables dry and layer them over the hummus so the filling holds together instead of sliding out.
Can you prepare wrap vegetables ahead of time?
Yes, you can wash and cut wrap vegetables ahead and refrigerate them in a sealed container. Keep wet ingredients such as tomatoes separate from leafy vegetables, and add sauces only when assembling the wrap.
Can you freeze wrap vegetables?
Most raw wrap vegetables do not freeze well because lettuce, cucumber, and tomato become limp and watery after thawing. Cooked peppers or courgettes can be frozen separately, but they are better suited to warm wraps than crisp salad-style ones.
How do you keep wrap vegetables crunchy?
Keep wrap vegetables cold, dry, and separate from salty dressings until you assemble the wrap. Store cut lettuce and cabbage in a sealed container, and avoid slicing them too finely if you want them to stay crisp.
Are wrap vegetables a good filling for a lunchbox?
Yes, wrap vegetables work well in a lunchbox if you pack them dry and keep wet fillings or sauces separate. Assemble the wrap shortly before eating, or use sturdier options such as cabbage and peppers to reduce sogginess.
Wrap vegetables Vitamins & Minerals
Vitamins
Vitamin K
25.6µg · 21% DV
Vitamin A
144µg · 16% DV
Vitamin C
9.6mg · 11% DV
Folate
22.4µg · 6% DV
Minerals
Potassium ⭐
168mg · 5% DV
Copper
0.04mg · 4% DV
Manganese
0.1mg · 4% DV
Phosphorus
21mg · 3% DV
Sodium
14mg · 1% DV
Wrap vegetables Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Wrap vegetables
To burn the 19 calories in 1 serving (medium) (80 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 Wrap vegetables?
Wrap vegetables are the fresh or cooked vegetables tucked into a flatbread wrap. The mix varies, but lettuce, tomato, onion, peppers and cucumber are common choices; roasted or sautéed vegetables may be used instead. They bring colour, crunch and freshness to wraps with meat, falafel or other fillings.
In Turkey, vegetables are often rolled into a dürüm with grilled meat or enjoyed as part of a meat-free wrap. Elsewhere, they work just as well in lunch wraps with hummus, beans or grilled tofu. The mix is low in calories and provides fibre, so it adds volume without making a wrap feel heavy. For a more filling meal, pair it with a protein-rich filling, and use creamy sauces sparingly if you want to keep the wrap lighter.
How Nutritious Is Wrap vegetables?
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
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 Wrap vegetables Processed?
NOVA 2
Minimally 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 Wrap vegetables Contain Allergens?
No known major allergens
Which Diets Is Wrap vegetables Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Wrap vegetables Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.09g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.