Patrick Oconnell
A ham, cheese, and lettuce wrap is a tasty and refreshing meal, and it can be made with a variety of ingredients. The calorie count will depend on the ingredients used, but generally, this dish is a good source of protein and vitamins A and K. For example, a ham and Swiss cheese lettuce wrap with mustard contains 151 calories, while another recipe with oak-smoked ham, extra light cheddar, and mayo contains 343 calories. A ham, cheese, and lettuce wrap from Waffle House contains 530 calories.
| Characteristics | Values |
|---|---|
| Calories | 151-530 |
| Macronutrient Breakdown | 5%-47% carbs, 32%-39% fat, 22%-56% protein |
| Vitamins | Vitamin A, Vitamin K |
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What You'll Learn
Calorie count varies with ingredients
The calorie count of a ham, cheese, and lettuce wrap varies depending on the ingredients used and their quantities. For example, a ham and Swiss cheese lettuce wrap with mustard and no additional toppings is approximately 151 calories. In contrast, a similar wrap with added oak-smoked ham, extra light mayonnaise, and cheddar cheese has 343 calories.
The type of cheese used can significantly impact the calorie count. For instance, Swiss cheese typically has fewer calories than cheddar cheese. The addition of sauces or spreads, such as mayonnaise or mustard, can also increase the calorie content.
The choice of ham can also make a difference. Smoked ham is naturally low in carbs and suitable for a keto diet, while Honey Ham is higher in carbs due to its glaze. Other ingredients, such as vegetables, can also be included in the wrap and contribute to the overall calorie count. For example, adding tomato slices, as suggested in some recipes, will increase the number of calories compared to a wrap with only ham, cheese, and lettuce.
The macronutrient breakdown of the wrap also affects its calorie content. A ham, cheese, and lettuce wrap from Waffle House, which likely includes additional ingredients, has a macronutrient composition of 47% carbs, 32% fat, and 22% protein, totaling 530 calories. In contrast, the previously mentioned wrap with oak-smoked ham and cheddar cheese has a lower calorie count of 343, with a macronutrient breakdown of 12.7g of protein.
It's important to note that the serving size also matters. Most of the recipes and nutritional information found online are for a single wrap, but the size and thickness of the wrap can vary, affecting the overall calorie count. Additionally, the specific brand or type of each ingredient can impact the calorie count, as different brands may have varying nutritional profiles.
In summary, the calorie count of a ham, cheese, and lettuce wrap can vary significantly depending on the specific ingredients used, their quantities, and the overall serving size. The type of cheese, choice of ham, additional toppings, sauces, and the macronutrient breakdown all play a role in determining the final calorie content of the wrap.
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Macros: carbs, fat, protein
The calorie count and macronutrient composition of a ham, cheese, and lettuce wrap depend on the ingredients and their quantities. Here is a breakdown of the macros: carbs, fat, and protein.
Carbs: In a ham, cheese, and lettuce wrap, the carb content can vary depending on the type of lettuce used and any additional ingredients. Lettuce is naturally low in carbs, with around 4-7 grams of carbohydrates per serving. However, adding other ingredients such as tomatoes or onions can increase the carb count. For example, a ham and Swiss cheese lettuce wrap with added tomatoes, onions, and a sauce has about 6.9 grams of carbohydrates. In contrast, a ham, cheese, lettuce, and tomato wrap from Waffle House has a much higher carb content, contributing 47% of the total calories, which equates to about 122 grams of carbs per 530-calorie serving.
Fat: The fat content in a ham, cheese, and lettuce wrap can come from the cheese, meat, and any added sauces or spreads. For example, a ham and Swiss cheese lettuce wrap with added mayonnaise can contribute about 22.8 grams of fat per serving. The fat content in the aforementioned Waffle House wrap is about 172 grams, contributing 32% of the total calories.
Protein: The protein content in a ham, cheese, and lettuce wrap primarily comes from the ham and cheese. For instance, a ham and Swiss cheese lettuce wrap provides about 18.1 grams of protein per serving. The Waffle House wrap mentioned earlier provides about 117 grams of protein, contributing 22% of the total calories.
It is worth noting that the macros can be adjusted to fit specific dietary needs or preferences. For example, using low-carb or keto-friendly ingredients, such as smoked ham instead of honey ham, can reduce the carb content. Additionally, the type of cheese and the quantity of ingredients used can also impact the overall macronutrient composition of the wrap.
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Keto-friendly options
If you're looking for a keto-friendly option, you can make a ham, cheese and lettuce wrap using lettuce as your "tortilla". This is a great way to cut down on carbs. To make this wrap, layer several lettuce leaves on a piece of wax or parchment paper, slightly overlapping them to create a base for your fillings.
For the fillings, you can use sliced ham, cheese, and toppings like pickles, red onions, tomatoes, and mustard. You can also add a spread made by combining mayonnaise, mustard, and chopped dill pickles. If you're using smoked ham, that's a good choice as it's naturally low in carbs. However, avoid varieties like honey ham, as the glaze is high in carbs.
Here's a step-by-step guide to assembling your wrap:
- Start by spreading the sauce or mayonnaise on the lettuce, just as you would on a slice of bread.
- Add your slice of cheese. Swiss cheese is a good option.
- Place your ham slices in the centre, along with any additional toppings like red onions or tomatoes.
- Sprinkle salt and pepper to taste.
- Roll the wrap tightly, and secure it with the wax or parchment paper.
You can also try variations like the Keto Club Lettuce Wrap, which includes bacon, or the Italian Lettuce Wrap, which features pepperoni, salami, and smoked gouda. These wraps are not only keto-friendly but also gluten-free and can be made ahead of time for a quick and easy lunch option.
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Recipe and preparation
The calorie count for a ham, cheese, and lettuce wrap varies depending on the ingredients used and the quantities consumed. For example, a ham and Swiss cheese lettuce wrap with mustard has around 151 calories, while a similar wrap with extra light mayo has around 343 calories. A more substantial wrap with additional ingredients such as tomatoes and a different type of cheese can contain up to 530 calories.
Now, let's get into the recipe and preparation for a delicious ham, cheese, and lettuce wrap.
Ingredients:
- Lettuce leaves (such as iceberg or butter lettuce)
- Ham (preferably smoked or low-carb deli meat)
- Cheese (sliced Swiss, extra light cheddar, or your preferred variety)
- Condiments: mayonnaise, mustard, chopped dill pickle (optional)
- Vegetables: red onion, tomato, and/or pickled jalapeños (optional)
- Salt and pepper to taste
Preparation:
- Wash and pat dry the lettuce leaves. Choose lettuce leaves that are large enough to wrap around your filling, such as iceberg or butter lettuce.
- Create a savory spread by combining mayonnaise, mustard, and chopped dill pickle in a small bowl (optional). You can also use extra light mayo for a lower-calorie option.
- Lay out the lettuce leaf flat and spread the sauce on it, just like you would on a tortilla or slice of bread.
- Place the cheese slice(s) on top of the sauce. You can use Swiss cheese, extra light cheddar, or any other variety that suits your taste.
- Add the ham slices. If you're using smoked ham, go for a low-carb option to keep the calorie count lower.
- Top with your choice of vegetables. Red onion and tomato slices are a great combination. You can also add pickled jalapeños for a spicy kick.
- Season with salt and pepper to taste.
- Roll the wrap very tightly. You can slice it down the center or eat it whole, depending on your preference.
Your ham, cheese, and lettuce wrap is now ready to enjoy! This recipe provides a delicious, low-carb, and keto-friendly option for a quick meal or snack. Feel free to experiment with different ingredients and quantities to find your perfect wrap.
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Comparable foods and calories
The calorie count of a ham, cheese, and lettuce wrap can vary depending on the specific ingredients and amounts used. For example, one recipe for a ham, cheese, and lettuce wrap with additional ingredients like oak-smoked ham, light mayonnaise, and cheddar cheese comes in at 343 calories. In contrast, a similar wrap with Swiss cheese instead of cheddar and no mayonnaise is estimated to be around 302 calories.
Comparatively, a ham, cheese, and lettuce wrap from Waffle House contains 530 calories. This higher calorie count is likely due to the inclusion of additional ingredients such as a higher carb wrap or larger portion sizes.
If you're looking for a lower-calorie option, a shaved ham and Swiss cheese lettuce wrap is a good choice, containing only 151 calories. This wrap is also a good source of protein, vitamin A, and vitamin K.
It's worth noting that the type of ham used in these wraps can also make a difference in the calorie count. For example, smoked ham is naturally low in carbs, while Honey Ham is higher in carbs due to its glaze.
Similar low-carb, keto-friendly wrap options include using lettuce as a "tortilla" and filling it with ingredients like chicken, cheese, and sauces. These types of wraps are typically lower in calories and can be a good option for those watching their calorie intake.
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Frequently asked questions
The number of calories in a ham, cheese, and lettuce wrap varies depending on the ingredients used and the quantity consumed. However, a typical wrap with these ingredients can range from 151 to 343 calories.
The calorie count can be influenced by the type of cheese, ham, and additional toppings or sauces included in the wrap. For example, a wrap with Swiss cheese and shaved ham may have fewer calories than one with cheddar cheese and smoked ham.
Yes, you can reduce the calorie count by choosing lower-calorie ingredients. For example, using low-fat cheese or lean ham can help lower the calorie content. Additionally, opting for a whole lettuce leaf as a wrap instead of a tortilla can also reduce calories.
