Randy Chandler
Turkey and cheese wraps are a delicious and convenient meal option, but how many calories do they contain? The calorie count varies depending on the ingredients and serving size. For example, a South Beach Diet Turkey Bacon Cheese Wrap has 250 calories per serving, while a Fresh & Ready Foods Turkey & Cheese Wrap has 490 calories. Another source suggests that a turkey and cheese wrap contains approximately 430 calories.
| Characteristics | Values |
|---|---|
| Calories | 430-490 |
| Total Fat | 13-21 g |
| Saturated Fat | 4.5 g |
| Polyunsaturated Fat | 0-3.5 g |
| Monounsaturated Fat | 3.5-10 g |
| Cholesterol | 40 mg |
| Sodium | 1,130 mg |
| Potassium | 0 mg |
| Total Carbohydrate | 24-57 g |
| Dietary Fiber | 0-15 g |
| Sugars | 0-1 g |
| Protein | 24-45 g |
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What You'll Learn
Calories: 430-490 per wrap
A turkey and cheese wrap typically contains between 430 and 490 calories per wrap. The calorie count can vary depending on the specific ingredients used and the quantities. For example, a turkey and cheese wrap from Fresh & Ready Foods, containing 59g of total carbs, 51g of net carbs, 10g of fat, and 45g of protein, has 490 calories. On the other hand, a South Beach Diet turkey bacon cheese wrap, with 13g of total fat, 4.5g of saturated fat, and 24g of carbohydrates, has only 250 calories.
The calorie content of a wrap can be influenced by the type of cheese used, the amount of meat, and the inclusion of additional ingredients such as sauces, vegetables, or avocado. Different types of cheese can vary significantly in their calorie content, with some being higher in fat and calories than others. For example, a more fatty cheese like cheddar or American cheese will contribute more calories than a lower-fat option like mozzarella or Swiss cheese.
The quantity of turkey and cheese in the wrap will also impact the calorie count. A larger portion of meat or cheese will naturally contribute more calories than a smaller portion. Additionally, if there are other ingredients in the wrap, such as mayonnaise, bacon, or avocado, these can also increase the overall calorie content.
It's important to note that the cooking methods and added condiments can also affect the calorie count. For instance, grilling or baking the wrap may add fewer extra calories compared to frying. Similarly, adding sauces or condiments, such as mayonnaise or oil, will increase the calorie content, especially if they are high in fat or sugar.
When considering the calorie content of a turkey and cheese wrap, it's worth examining the nutritional information on the packaging or consulting a nutritionist or dietician. This will help to ensure an accurate understanding of the calorie count and make informed choices about portion sizes and ingredient combinations to align with one's dietary needs and goals.
In summary, a turkey and cheese wrap typically falls within the calorie range of 430 to 490 per wrap. However, this can vary depending on the specific ingredients, quantities, and cooking methods used. Examining the nutritional information and seeking guidance from dietary experts can help individuals make informed choices about their food selections.
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Carbs: 40-57g
The number of carbohydrates in a turkey and cheese wrap depends on the ingredients used and the serving size. For example, a South Beach Diet Turkey Bacon Cheese Wrap serving contains 24g of total carbohydrates. This includes 15g of dietary fiber and 1g of sugar. However, another source suggests a turkey and cheese wrap typically contains 40g of total carbohydrates, with no dietary fiber or sugars.
A Fresh & Ready Foods Turkey & Cheese Wrap (1 pita) contains 59g of total carbohydrates, 51g of net carbs, and 490 calories. This option also includes 10g of fat and 45g of protein.
The variation in carbohydrate content between these different turkey and cheese wraps highlights the importance of considering the specific ingredients and serving sizes when determining the carbohydrate content of a meal.
It is worth noting that the daily recommended intake of carbohydrates is 45-65% of total daily calories for adults. So, for a diet of 2000 calories, this equates to a range of 225-325g of carbohydrates per day. Therefore, a single turkey and cheese wrap can provide a substantial contribution to one's daily carbohydrate intake, depending on the other foods consumed throughout the day.
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Fat: 13-36g
The amount of fat in a turkey and cheese wrap depends on the ingredients used and the serving size. For example, a South Beach Diet Turkey Bacon Cheese Wrap serving contains 13g of total fat, while a single serving of a turkey and cheese wrap from an unspecified source contains 21g of total fat. Another source lists a Fresh & Ready Foods Turkey & Cheese Wrap (1 pita) as containing 10g of fat.
The type of fat in these wraps can also vary. For instance, the South Beach Diet wrap mentioned above contains 4.5g of saturated fat, while the other two sources do not specify the type of fat included in their listed wraps.
It is important to note that the percentage of daily values based on a 2,000-calorie diet may be higher or lower depending on an individual's calorie needs. As such, the amount of fat recommended for a person's diet may vary.
When considering the fat content of a turkey and cheese wrap, it is also worth noting that other nutrients, such as carbohydrates, protein, and fibre, are present in these wraps and contribute to their overall nutritional value.
In summary, the fat content of a turkey and cheese wrap can range from 13g to 36g of total fat, depending on the specific ingredients, serving size, and other factors. The type of fat (such as saturated or unsaturated) and the presence of other nutrients should also be considered when evaluating the nutritional profile of this dish.
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Protein: 24-45g
The protein content in a turkey and cheese wrap depends on the ingredients and serving size. For example, a turkey and cheese wrap from SparkPeople contains 24 grams of protein per serving. On the other hand, a Fresh & Ready Foods turkey and cheese wrap (1 pita) contains 45 grams of protein and 490 calories.
The protein content in a turkey and cheese wrap can vary depending on the type of cheese, meat, and other ingredients used. For example, a wrap made with lean turkey breast meat and low-fat cheese will have a lower protein content than one made with higher-fat meats and cheeses.
Additionally, the serving size will also affect the protein content. A larger wrap or one that is more densely filled will have a higher protein content than a smaller wrap or one that is less densely filled.
It's important to note that the recommended daily protein intake can vary depending on a person's age, sex, and activity level. Generally, the recommended daily protein intake for adults is between 46 and 56 grams for women and 56 to 63 grams for men.
As such, a turkey and cheese wrap can provide a significant portion of the recommended daily protein intake for an adult. For example, a wrap with 24 grams of protein would provide about half of the recommended daily intake for a woman and about one-third for a man.
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Filling ideas: avocado, salsa, lettuce, tomato, pickles, cheese
A turkey and cheese wrap can be a nutritious and satisfying meal, especially when paired with fresh toppings and fillings. Here are some ideas for fillings and their potential impact on the calorie count:
Avocado
Avocado is a healthy and delicious addition to a turkey wrap. It provides essential fatty acids and vitamins. When paired with salsa, as suggested by Beacon Health System, avocado can add a creamy texture and mild flavour to the wrap. However, avocado is relatively high in calories, with half of a medium avocado containing about 160 calories.
Salsa
Salsa is a low-calorie topping that can add a burst of flavour to your wrap. It is typically made from tomatoes, onions, chillies, and spices, all of which contribute to its nutritional profile. Salsa is also a good source of antioxidants and vitamins A and C.
Lettuce, Tomato, and Pickles
Lettuce, tomato, and pickles are all low-calorie, nutrient-dense toppings that can add crunch and freshness to your wrap. They are excellent sources of vitamins and minerals, including vitamins A, C, and K, as well as fibre.
Cheese
Cheese is a popular addition to wraps and can enhance flavour and texture. However, it can also increase the calorie count significantly. For example, American cheese has about 100 calories per slice, so consider using a reduced-fat variety or a more pungent cheese, such as smoked gouda, so you can use less while still getting a strong flavour.
Remember, the number of calories in a turkey and cheese wrap will depend on the specific ingredients and quantities used. The toppings and fillings suggested above can be combined in various ways to create a wrap that suits your taste preferences and nutritional needs.
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Frequently asked questions
The calorie content of a turkey and cheese wrap can vary depending on the ingredients and serving size, but typically it ranges from 250 to 490 calories per serving.
The calorie count can be influenced by the type and quantity of cheese, as well as any additional ingredients such as vegetables, sauces, or seasonings.
Yes, for example, a South Beach Diet Turkey Bacon Cheese Wrap has 250 calories, while a Fresh & Ready Foods Turkey & Cheese Wrap has 490 calories.
You can estimate the calorie content by considering the individual ingredients and their quantities. Online calorie databases can provide the calorie information for each ingredient, which can then be summed up to estimate the total.
Yes, you can reduce the calorie content by using low-calorie tortillas or wraps, lean turkey slices, and low-fat or reduced-fat cheese options. Additionally, including more vegetables and avoiding high-calorie sauces or dressings can also lower the overall calorie count.
