Bushra Griffith
Wraps and sandwiches are a staple of the American diet and beyond, and ham and cheese wraps are a popular choice. This meal is a good source of protein, fibre, and calcium. The calorie count of a ham and cheese wrap depends on the ingredients used, particularly the type of tortilla, cheese, and ham. For example, a 175g ham and cheese wrap contains 400 calories, with a macronutrient breakdown of 36% carbs, 39% fat, and 25% protein. Those on a keto diet might opt for low-carb wraps made from cauliflower, almond flour, or coconut flour, while others might choose gluten-free options.
| Characteristics | Values |
|---|---|
| Calories | 400 |
| Macronutrient breakdown | 36% carbs, 39% fat, 25% protein |
| Protein | 45% of Daily Value |
| Fibre | 14% of Daily Value |
| Calcium | 33% of Daily Value |
| Carb count | Varies depending on the type of tortilla |
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What You'll Learn
Nutritional content depends on wrap, cheese, ham choices
The nutritional content of a ham and cheese wrap depends on the ingredients used and their quantities. For example, a ham and cheese wrap weighing 175 grams contains 400 calories, with a macronutrient breakdown of 36% carbs, 39% fat, and 25% protein. This wrap is also a good source of protein, fibre, and calcium. However, the type of tortilla, cheese, and ham used can significantly impact the nutritional profile.
When choosing a tortilla for your wrap, there are various options to consider. Traditional flour tortillas contribute to the carbohydrate content of the wrap. For a low-carb option, you can explore alternatives like cauliflower wraps, almond flour wraps, or coconut flour wraps. These alternatives vary in taste and texture, and some may have a sweeter flavour that better suits dessert wraps. Another option is to use a cheese wrap, which is a giant slice of cheese in the shape of a tortilla. While this option may be more expensive, it can provide a gluten-free or low-carb alternative to traditional tortillas.
The choice of cheese can also impact the nutritional content of your wrap. Different types of cheese vary in their fat, protein, and calorie content. For example, cheddar cheese is higher in fat and calories compared to mozzarella or Swiss cheese. Additionally, the quality of the cheese matters, as some processed cheeses may contain added preservatives and artificial ingredients.
Similarly, the selection of ham can affect the nutritional profile of your wrap. Deli meats, including ham, may contain added sugars, preservatives, and other ingredients. It is important to read the nutrition labels to understand the exact ingredients and nutritional values of the ham you choose. Some hams may be higher in sodium or contain nitrates, so comparing options and choosing a product that aligns with your nutritional goals is essential.
The quantity of ham and cheese used in the wrap will also influence its nutritional content. A thicker slice of ham or an extra slice of cheese will increase the protein, fat, and calorie content of the wrap. If you are concerned about the nutritional balance, you can adjust the quantities or proportions of ham and cheese used. Additionally, adding vegetables, such as lettuce, tomatoes, or peppers, can contribute to the overall nutritional profile by boosting the fibre, vitamin, and mineral content of your wrap.
In summary, the nutritional content of a ham and cheese wrap depends on the specific choices of wrap, cheese, and ham, as well as their quantities. By making thoughtful selections and considering the nutritional labels of the ingredients, you can create a wrap that aligns with your dietary preferences and nutritional goals.
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Low-carb, keto-friendly options are available
Wraps are a staple of the American diet, and giving them up can be challenging when switching to a low-carb or keto diet. However, there are several low-carb, keto-friendly options available that can satisfy your cravings without compromising your dietary goals.
One option is to use alternative ingredients to create low-carb wraps. For example, you can use almond flour, coconut flour, or cauliflower to make keto-friendly tortillas. These alternatives are typically gluten-free and vegan-friendly, offering a versatile option for various dietary preferences. Additionally, you can make keto wraps with just six ingredients, including cheese, cream cheese, eggs, and baking powder. These wraps are simple to make, taste delicious, and can be filled with your favourite salad ingredients, grilled fish, or Mexican flavours.
Another approach is to get creative with your wrapping techniques. Instead of using a traditional tortilla, you can roll up the ham and cheese and dip it in mayo, eliminating the need for gluten. You can also use large slices of cheese in the shape of a tortilla, though this option can be expensive. Alternatively, you can opt for keto-friendly meats, such as keto-friendly chicken tenders, and pair them with low-carb wraps.
When selecting store-bought options, it's essential to read the nutrition labels carefully. Some deli meats may contain added sugars, and the carb counts can vary significantly between different types of wraps. Additionally, some coconut flour wraps may have a strong coconut taste, making them more suitable for dessert wraps with sweet fillings.
By exploring these low-carb, keto-friendly options, you can enjoy the convenience and versatility of wraps while adhering to your dietary preferences or requirements. Whether you choose to make your own wraps with alternative ingredients or get creative with your wrapping methods, you can still indulge in the flavours and satisfaction of a ham and cheese wrap.
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Avoid refined mayo with soybean oil
A ham and cheese wrap can be a tasty, quick, and easy meal. A 175g serving of this wrap contains 400 calories, with a macronutrient breakdown of 36% carbs, 39% fat, and 25% protein. It is also a good source of protein, fibre, and calcium.
However, when making this wrap, it is important to pay attention to the ingredients you use. One ingredient that requires careful consideration is mayonnaise. While mayo can be a great source of healthy fat, not all mayos are created equal. Some mayonnaises, particularly commercial brands, contain refined oils such as soybean oil, which can be detrimental to health.
Refined soybean oil is often chemically processed and can wreak havoc on your body. It is also a common allergen, with some people experiencing sensitivity to it. Soybean oil is a cheap ingredient, which is why it is so prevalent in commercial mayonnaise products. However, it is best to avoid it due to its potential negative impact on health.
Instead, opt for mayonnaises made with healthier oils, such as avocado oil, safflower oil, or olive oil. Avocado oil, for example, is high in monounsaturated fats, which are considered a good type of fat that our bodies need to function optimally. You can find avocado oil-based mayos at Whole Foods Market and other high-end grocery stores. Some recommended brands include Sir Kensington, Chosen Foods, and Primal Kitchen.
If you're feeling adventurous, you can even make your own mayonnaise at home. Homemade mayo is a simple blend of oil, eggs, and vinegar, and by making it yourself, you can ensure that it is free from refined soybean oil and other undesirable ingredients.
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A good source of protein, fibre, calcium
A ham and cheese wrap can be a good source of protein, fibre, and calcium. The nutritional content of a ham and cheese wrap depends on the type of wrap, cheese, and ham used. For example, a wrap made with a Mission Carb Balance whole wheat tortilla will have a different nutritional profile than one made with a coconut wrap or a cheese wrap.
The protein content of a ham and cheese wrap can be affected by the type and quantity of ham and cheese used. For example, using a higher protein ham, such as a good quality deli ham, or adding extra cheese, can increase the protein content of the wrap. Additionally, the type of wrap can also impact the protein content, with some wraps, such as those made from almond flour or coconut flour, potentially offering a higher protein yield.
Fibre is an important part of a healthy diet, and ham and cheese wraps can be a good source of this nutrient. Again, the type of wrap used will impact the fibre content. Wraps made from whole grains or seeds, for instance, will typically provide more fibre than those made from refined flour. Additionally, adding extra vegetables to the wrap, such as lettuce, tomatoes, or avocado, can boost the fibre content further.
Finally, calcium is an essential mineral for maintaining strong bones and teeth, and ham and cheese wraps can contribute to your daily calcium intake. Cheese is a well-known source of calcium, so opting for a cheese that is particularly rich in calcium, such as cheddar or mozzarella, can enhance the calcium content of the wrap. Additionally, certain types of wraps may be fortified with calcium, so checking the nutrition label can help identify wraps that provide a higher calcium yield.
It is worth noting that while ham and cheese wraps can offer nutritional benefits, they may also contain high levels of sodium and saturated fat, depending on the ingredients used. Therefore, it is important to check nutrition labels and practice moderation when including ham and cheese wraps in your diet.
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Sides: nuts, cherry tomatoes, soup, salad
The calorie count of a ham and cheese wrap will depend on the type of tortillas, cheese, and ham used. For example, some wraps are made from cauliflower, almond flour, or coconut flour, which will have different nutritional profiles. Some deli meats can also have added sugars, affecting the calorie count.
Now, let's discuss some suitable sides to accompany your wrap:
Nuts:
Nuts are calorie-dense, but that doesn't mean they are unhealthy. They are a good source of healthy fats and can be part of a balanced diet. Just be mindful of your portion sizes.
Cherry Tomatoes:
Cherry tomatoes are a type of fruit, and generally, fruits are low in calories and rich in vitamins and micronutrients. They are primarily made up of carbohydrates and some calories may come from their fat content.
Soup:
The calorie content of soup can vary depending on its ingredients. Some soups may be creamy and high in calories, while others may be broth-based and lower in calories.
Salad:
Salads are typically a great low-calorie option, but this can change depending on the toppings and dressings you choose. Leafy green lettuces are rich in vitamins A and C, while darker leaves contain more antioxidants. To keep the calories in check, opt for oil or vinegar-based dressings and load up on vegetables and lean proteins such as grilled chicken, tofu, or salmon.
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Frequently asked questions
The number of calories in a ham and cheese wrap depends on the ingredients used. One source states that 175g of a ham and cheese wrap contains 400 calories.
The calorie count of each ingredient will vary depending on the brand and type. For example, one slice of ham may contain fewer calories than two slices, and the same goes for cheese. Additionally, the type of wrap or tortilla used will impact the overall calorie count.
Yes, you can reduce the calorie count by using lower-calorie alternatives for some ingredients. For example, you could use a low-calorie wrap, such as one made from coconut flour or almond flour, or you could use low-fat cheese and ham varieties.
