Calorie guide · International
Protein wrapcalories and macros
One serving of Protein wrap has about 450 kcal, with 36 g protein, 40 g carbohydrates and 14 g fat. That is roughly 33% of calories from protein, 37% from carbs and 30% from fat.
Where the calories come from
- Protein36 g33%
- Carbs40 g37%
- Fat14 g30%
This wrap fills a whole-wheat tortilla with 120 g of cooked egg whites, 80 g of turkey breast, cottage cheese, spinach and tomato. A serving is roughly 450 kcal with 36 g of protein, about a third of its calories, plus 40 g of carbohydrates mostly from the tortilla and a moderate 14 g of fat.
Nutrition per serving
| Nutrient | Per 100 g | 1 serving (~370 g) | Share of calories |
|---|---|---|---|
| Calories | 122 kcal | 450 kcal | 100% |
| Protein | 9.7 g | 36 g | 33% |
| Carbs | 10.8 g | 40 g | 37% |
| Fat | 3.8 g | 14 g | 30% |
How many calories in 100 g of Protein wrap?
A typical serving of Protein wrap weighs about 370 g, so 100 g has about 122 kcal, 9.7 g protein, 10.8 g carbohydrates and 3.8 g fat.
Calories for your portion
Calories by amount
| Amount | Weight | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| ½ serving | 185 g | 225 | 18 g | 20 g | 7 g |
| 1 serving | 370 g | 450 | 36 g | 40 g | 14 g |
| 1½ servings | 555 g | 675 | 54 g | 60 g | 21 g |
| 2 servings | 740 g | 900 | 72 g | 80 g | 28 g |
| 100 g | 100 g | 122 | 9.7 g | 10.8 g | 3.8 g |
| 200 g | 200 g | 243 | 19.5 g | 21.6 g | 7.6 g |
Vitamins and minerals in Protein wrap
Per serving, with the share of the daily value (DV) used on US nutrition labels.
| Nutrient | Per serving | % DV |
|---|---|---|
| Fiber | 6 g | 21% |
| Sugars | 4.5 g | – |
| Saturated fat | 3.5 g | 18% |
| Sodium | 1,300 mg | 57% |
| Potassium | 915 mg | 19% |
| Calcium | 175 mg | 13% |
| Iron | 3.6 mg | 20% |
| Vitamin C | 15 mg | 17% |
| Vitamin A | 190 µg | 21% |
| Vitamin D | 0.1 µg | 1% |
| Vitamin B12 | 0.6 µg | 25% |
Allergens in Protein wrap
- Eggs
- Gluten
- Milk
A typical recipe contains the allergens below (EU list of 14). Recipes, sauces and kitchens differ, so always check the label or ask when you eat out.
Which diets does Protein wrap fit?
Based on the ingredients of a typical serving. Recipes vary, so check labels if you have an allergy or follow a diet strictly.
How long would you walk to burn a serving of Protein wrap?
For a 70 kg adult, the 450 kcal in one serving is about 105 minutes of comfortable walking or 77 minutes of brisk walking. This is only a rough perspective: food is not something you have to earn or burn off, and the numbers change with body size.
| Comfortable walk (about 4 km/h) | 105 min |
| Brisk walk (about 5.5 km/h) | 77 min |
Work it out for your own weight and activity with the calories burned calculator.
What's in a typical serving
A whole-wheat tortilla filled with egg whites, turkey and cottage cheese, high in protein and filling.
- Whole-Wheat Tortilla
- 120g Egg Whites
- 80g Turkey Breast
- Cottage Cheese
- Spinach, Tomato
How to make it
- Pour 120 g of egg whites into a hot non-stick pan, season with salt and pepper and cook, stirring, for 2 to 3 minutes until fully set.
- Warm the whole-wheat tortilla in a dry pan for 30 seconds per side.
- Spread the cottage cheese down the middle of the tortilla.
- Layer the spinach, 80 g of sliced turkey breast, the cooked egg whites and sliced tomato on top.
- Fold in the sides, roll up tightly and cut in half to serve.
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How to make it lighter
- Cook the egg whites in a non-stick pan with a light spray of oil instead of a pour of oil or butter.
- Choose plain sliced turkey breast and compare labels, since processed deli meats can be high in salt.
- Make it ahead and wrap it tightly in foil for an easy high-protein lunch on busy days.
Lighter alternatives
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Work out your own daily calorie target with the calorie calculator.
Frequently asked questions
How many calories are in Protein wrap?
A typical serving of Protein wrap has about 450 kcal. The exact number depends on the recipe, the amount of oil or butter and the portion size.
How many calories are in 100 g of Protein wrap?
About 122 kcal. That is based on a typical serving of about 370 g with 450 kcal; the real figure changes with the recipe and how much oil is used.
Is Protein wrap high in protein?
Yes. With about 36 g of protein per serving (33% of its calories), Protein wrap is a good protein source.
Can I eat Protein wrap while losing weight?
Yes, if it fits your daily calorie target. Weight loss depends on your total intake over time, not on a single dish; portion size and added fats make the biggest difference.
How long do you have to walk to burn off Protein wrap?
Roughly 105 minutes of comfortable walking for a 70 kg adult, or about 77 minutes at a brisk pace. Treat it as a perspective only; it depends on body size and you do not need to 'burn off' food.
Is Protein wrap vegetarian?
No. A typical serving of Protein wrap contains meat or fish.
Is Protein wrap gluten-free?
Usually not. A typical serving contains wheat or another gluten source.
How can I make Protein wrap lighter?
Cook the egg whites in a non-stick pan with a light spray of oil instead of a pour of oil or butter. Choose plain sliced turkey breast and compare labels, since processed deli meats can be high in salt. Make it ahead and wrap it tightly in foil for an easy high-protein lunch on busy days.
How we calculated these values
- Calories and macros are Sporty catalog estimates for one typical serving, calculated from USDA FoodData Central values for the listed ingredient amounts.
- The serving weight (370 g) is estimated from those ingredients; the per-100 g values and the portion calculator are worked out from it.
- Walking times use the Compendium of Physical Activities: 3.5 MET for comfortable and 4.8 MET for brisk walking, for a 70 kg adult (kcal per minute = MET × 3.5 × kg ÷ 200).
- Vitamins, minerals and allergens are estimated from the same ingredients with USDA FoodData Central values; % DV uses the US FDA daily values.
- Diet labels come from the ingredients. Real values change with the recipe, the amount of oil and the portion, so treat every number as an estimate.