Frederic Melton
Chicken and cheese wraps are a tasty, protein-filled meal, but how many calories do they contain? Well, it depends on the ingredients and the quantity. A chicken and goat cheese wrap with grilled chicken breast, lettuce, tomato, and arugula can contain up to 1000 calories, while a similar wrap with added onion and garlic lemon aioli in a flour tortilla can have around 290 calories. A chicken wrap with cheese, lettuce, and spread can have 294 calories, while a chicken and cheese wrap with yogurt and fruit punch can have 440 calories. So, depending on the specific ingredients and serving size, a chicken and cheese wrap can range from 290 to 1000 calories.
| Characteristics | Values |
|---|---|
| Calories | 290-440 |
| Protein | 21.5g-43g |
| Fat | 11.9g-27% of total calories |
| Carbohydrates | 22.3g-58% of total calories |
| Chicken | 3 oz |
| Cheese | 1 wedge |
| Lettuce | 1 cup shredded |
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What You'll Learn
Chicken and cheese wrap calorie count:
The calorie count for a chicken and cheese wrap varies depending on the ingredients used and the quantity of the wrap. A chicken wrap with cheese, lettuce, and spread contains 294 calories. If you use 3 oz of grilled chicken breast strips, 1 serving of light flatbread wrap, 1 wedge of light creamy Swiss cheese, and shredded lettuce, the calorie count is approximately 229.
A chicken and goat cheese wrap with grilled chicken breast, iceberg lettuce, tomato, arugula, onion, and garlic lemon aioli in a grilled flour tortilla is estimated to contain around 290 calories. This estimate is based on a similar wrap from a restaurant, which may not account for all the ingredients and their quantities.
Chicken and cheese wraps can also be a good source of protein, calcium, and vitamin C. For example, 2 3/4 oz of chicken and cheese wraps can provide 30% of the daily value of protein and calcium, and 100% of the daily value of vitamin C.
It is important to note that the calorie count can vary depending on the specific ingredients, their quantities, and the method of preparation. The type of cheese, the amount of chicken, and the inclusion of additional ingredients such as vegetables, sauces, or dressings will all impact the overall calorie count.
Additionally, individual dietary needs may differ, and the recommended daily calorie intake can vary depending on factors such as age, gender, activity level, and health goals. As a general guideline, a 2,000 calorie diet is often used as a reference point for daily calorie needs.
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Chicken wrap macros:
The macros in a chicken wrap can vary depending on the ingredients used and the quantities consumed. For example, a chicken wrap with goat cheese, grilled chicken breast, iceberg lettuce, tomato, arugula, onion, garlic lemon aioli, and a grilled flour tortilla can have different macro values than a chicken wrap with different ingredients.
Let's take a closer look at the macros for a chicken and cheese wrap:
Calories: The calorie content of a chicken and cheese wrap can vary depending on the specific ingredients and portion sizes. A snack-sized chicken wrap with cheese, lettuce, and spread can contain around 294 calories. However, a larger wrap with additional ingredients, such as a chicken and goat cheese wrap with grilled chicken breast, vegetables, and a tortilla, can range from 290 to 900 calories or more, depending on the restaurant and the specific ingredients included.
Carbohydrates: Carbohydrates are an essential component of chicken wraps, primarily coming from the wrap itself and certain vegetables. A chicken wrap with cheese, lettuce, and spread can contain around 23.9 grams of total carbohydrates, with 22.3 grams of net carbs. The percentage of carbohydrates in a chicken and cheese wrap can be around 58% of the total macronutrient breakdown.
Fat: The fat content in chicken wraps can vary depending on the type of cheese, meat, and additional ingredients used. For example, a chicken wrap with cheese, lettuce, and spread contains approximately 11.9 grams of fat. The percentage of fat in a chicken and cheese wrap typically contributes around 27% of the total macronutrient composition.
Protein: Chicken wraps can be a good source of protein, depending on the amount of chicken and cheese included. A chicken wrap with cheese, lettuce, and spread can provide about 21.5 grams of protein. In terms of percentage, protein accounts for about 15% of the total macronutrient breakdown in a chicken and cheese wrap.
Other Nutrients: Chicken wraps can also provide various other nutrients, depending on the ingredients. For example, certain chicken and cheese wraps can offer 30% of your daily value of protein and calcium. Some wraps may also provide 100% of your daily value of vitamin C.
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Chicken wrap with a side:
A chicken wrap can be a tasty and relatively healthy option, but the calorie count can vary depending on the ingredients and portion size. Let's take a closer look at the calorie content of a chicken and cheese wrap with a side.
Calories in a Chicken and Cheese Wrap:
On average, a chicken and cheese wrap can range from 290 to 440 calories, depending on the specific ingredients and portion sizes. For example, a wrap containing grilled chicken breast, lettuce, tomato, cheese, and a flour tortilla can fall within this range. The type of cheese and the amount of condiments used can also impact the calorie count.
Sides and Calories:
When it comes to choosing a side to accompany your chicken wrap, there are several options to consider, each with varying calorie counts:
- Fries: Fries are a common side dish, but they can significantly increase the overall calorie count of your meal. For example, a serving of fries typically ranges from 290 to 730 calories, depending on the portion size and preparation method.
- Salad: If you're looking for a lighter option, a salad can be a great side. A chicken Caesar salad, for instance, typically has around 136 calories and is high in protein and vitamins.
- Fruit: Fruit can also be a refreshing and healthy side. For example, a piece of fruit like an apple or a banana typically contains around 100 calories.
Customization Tips:
To make your chicken and cheese wrap even healthier, consider the following tips:
- Choose lean protein: Opt for grilled chicken breast instead of breaded or fried chicken strips. Grilled chicken is lower in calories and fat while still providing a good source of protein.
- Go for whole grains: Select a whole wheat tortilla or a wrap made with flaxseed or other whole grains. These options offer more fibre and nutrients than refined flour tortillas.
- Load up on veggies: Add extra vegetables to your wrap, such as lettuce, tomatoes, onions, or peppers. This boosts the fibre and vitamin content without adding too many calories.
- Moderate your cheese intake: Cheese is a good source of calcium and protein, but it can also be high in fat and calories. Opt for lower-fat cheese options or use a smaller amount of a stronger-flavoured cheese, such as cheddar or Parmesan.
In summary, a chicken and cheese wrap with a side can be a nutritious and satisfying meal. By being mindful of portion sizes and making thoughtful ingredient choices, you can enjoy a delicious wrap while also maintaining a balanced diet.
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Chicken wrap with bacon:
A chicken wrap with bacon can vary in calories depending on the ingredients used and their quantities. For example, a chicken wrap with bacon, ranch, cheese, lettuce, and tomato can be around 430 calories. However, if you add fries, the total calories can increase to somewhere between 1200 and 1675.
A chicken wrap with bacon, ranch, and cheese can be around 820 calories. The calorie count can be reduced by using low-calorie ingredients, such as a light flatbread wrap and light cheese, which can bring the calorie count down to around 229.
If you're looking for a more substantial option, a bacon-wrapped chicken breast with cream cheese can be around 338 calories. This option is higher in fat and protein, with a macronutrient breakdown of 2% carbs, 62% fat, and 36% protein.
Another variation is a deli roast chicken breast and Swiss cheese lettuce wrap with bacon and roasted red pepper. While the exact calorie count for this wrap is not available, it will be higher in calories due to the addition of bacon and cheese.
The calorie count of a chicken wrap with bacon can be managed by adjusting the ingredients and their quantities. Using leaner meats, low-fat cheeses, and whole wheat wraps can reduce the calorie count, while adding extra ingredients like bacon, ranch, or fries will increase the total calorie count.
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Chicken wrap alternatives:
Chicken and cheese wraps are a tasty, quick, and easy meal that can be made in a variety of ways. The calorie count of a chicken and cheese wrap will vary depending on the ingredients used and the quantities consumed.
Vegetarian/Vegan Alternatives
For a vegetarian alternative, the chicken can be swapped for a vegetarian alternative. A vegan "chicken" wrap can be made with plant-based proteins such as soy beans (tofu, textured vegetable protein), seitan, jackfruit, chickpeas, or butter beans. These wraps can be made gluten-free by using gluten-free vegan "chicken" and wraps made from corn, almond flour, cassava flour, or chickpea flour.
Different Meats
Chicken and cheese wraps can be made with different types of meat, such as deli roast chicken breast, bacon-wrapped chicken, or buffalo chicken.
Different Cheeses
Different cheeses can be used to suit different tastes and textures. For pan-fried wraps, mozzarella is a good option for a gooey texture, while cheddar is a tasty choice for unmelted cheese. Other cheeses that can be used include Swiss cheese, Parmesan, and goat cheese.
Different Wrap Types
To increase fibre intake, wholemeal wraps can be used. Gluten-free wraps are also an option for those with gluten intolerances or dietary preferences.
Salad Alternative
For a lighter option, the wrap can be omitted, and the ingredients can be served as a salad with extra greens and a squeeze of lemon juice.
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Frequently asked questions
The number of calories in a chicken and cheese wrap can vary depending on the ingredients and portion size. On average, a wrap can range from 290 to 440 calories.
The calories in a chicken and cheese wrap come primarily from the chicken, cheese, and wrap itself. The type of cheese and wrap can vary, affecting the overall calorie count.
The calorie count of the chicken in a chicken and cheese wrap can vary depending on the type of chicken used. For example, grilled chicken breast tends to be leaner and lower in calories than breaded or fried chicken strips.
Yes, you can lower the calorie count of a chicken and cheese wrap by using low-calorie ingredients. For example, you could use a light flatbread wrap, low-fat cheese, and grilled chicken breast to reduce the overall calorie content.
