Patrick Oconnell
A ham and cheese wrap is a convenient meal that combines savoury sliced ham and creamy cheese, all wrapped in a soft tortilla. The nutritional content of this meal will depend on the type of tortillas, cheese, and ham used. One cup (approximately 100 grams) of ham and cheese wrap contains around 231 calories, while 175 grams of the same meal contains 400 calories.
| Characteristics | Values |
|---|---|
| Calories | 231-400 |
| Protein | 14 g |
| Fat | 9.5 g |
| Carbohydrates | 22 g |
| Daily Value of Protein | 45% |
| Daily Value of Fiber | 14% |
| Daily Value of Calcium | 33% |
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What You'll Learn
Nutritional content varies with ingredients
The nutritional content of a ham and cheese wrap varies depending on its ingredients and their quantities. For example, a ham and cheese wrap made with one cup of ingredients has approximately 231 calories, while 175 grams of the same wrap has around 400 calories.
The type of ham and cheese used will also impact the nutritional content. Some deli meats can contain added sugars, and the fat content will vary depending on the cheese. The wrap itself can also vary, with options including cauliflower, almond flour, coconut flour, and cheese wraps. These alternatives often have different nutritional profiles than traditional wraps, with some coconut wraps having a notably sweet flavor.
Additionally, the way the wrap is prepared can influence its nutritional content. For instance, adding extra ingredients like lettuce, spinach, tomatoes, or bell peppers will boost its nutritional value. The choice of condiments can also make a difference, as some types of mayonnaise contain refined and chemically processed vegetable oils that may be less healthy than alternatives like avocado oil-based mayonnaise.
The serving size and accompanying sides can also impact the overall nutritional content. Some people opt for a half wrap with a side salad or soup, while others may add nuts or cherry tomatoes on the side. These variations in ingredients and serving sizes will result in differences in the overall calorie count and nutritional profile of a ham and cheese wrap.
In summary, the nutritional content of a ham and cheese wrap is highly customizable and can be tailored to meet specific dietary needs or preferences. Whether the goal is to increase protein intake, reduce carbohydrates, or simply enjoy a tasty and convenient meal, the versatility of a ham and cheese wrap allows for a wide range of nutritional profiles.
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Low-carb wrap alternatives
A ham and cheese wrap is a convenient and tasty meal option, but it may not be suitable for those watching their carbohydrate intake. The good news is that there are many low-carb alternatives to traditional wraps, allowing you to enjoy your favourite wrap fillings without the carbs. Here are some ideas for low-carb wrap alternatives:
Coconut Flour Wraps
Coconut flour is a popular choice for low-carb wraps due to its absorbency and ability to create a tortilla-like texture. NUCO Coconut Wraps, for example, have simple, organic, and gluten-free ingredients. However, some people may find the strong coconut flavour off-putting, especially for savoury wraps.
Almond Flour Wraps
Almond flour is another option for low-carb wraps and tortillas. For example, the family-owned brand Siete offers almond-based, grain-free tortillas that are also dairy-free, soy-free, and vegan. These wraps are a good source of fibre and protein while being low in net carbs.
Cauliflower Wraps
Cauliflower is a versatile vegetable that can be used to make low-carb wraps, flatbreads, and tortillas. You can make your own cauliflower wraps at home by combining cauliflower with egg whites and mozzarella cheese. Some store-bought options include Trader Joe's Cauliflower Thins and Green Raw Wraps, which also include kale and spinach.
Egg White Wraps
Egg whites can also be used as a base for low-carb wraps. You can make your own by combining egg whites with coconut flour, baking powder, and water, then cooking the mixture on a skillet. This option allows you to control the ingredients and thickness of your wraps.
Other Options
In addition to the above, there are several other low-carb wrap alternatives available. For example, you can use gluten-free Crepini Egg Thins, though some may find them lacking in flavour and texture. Maria and Ricardo's FiberRich Wholewheat Tortillas are another low-calorie option with a light texture and taste. Finally, if you're feeling adventurous, you can try unique wraps made from ingredients like tomato, chickpea flour, cassava flour, or even just a giant slice of cheese.
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Keto-friendly
A ham and cheese wrap can be made keto-friendly. The nutritional content of this meal will depend on the type of tortillas, cheese, and ham that you buy. For example, a wrap made with a Mission Carb Balance whole wheat tortilla, ham, cheese, spinach, and mayo has a high protein to fat ratio. To balance this out, it is recommended to use only one slice of ham and increase the mayo from 1 tablespoon to 1.5 tablespoons.
There are several keto-friendly tortillas available in the market. Both Mission and La Banderita brands offer low-carb tortillas made from wheat fiber, with 3-4 net carbs per tortilla. Modern Yum recommends the Mission Carb Balance whole wheat tortilla for its flavor and texture. Other options include tortillas made from cauliflower, almond flour, and coconut flour. However, some coconut flour wraps can have a strong coconut taste and are better suited for dessert wraps.
If you want to avoid tortillas altogether, you can use lettuce leaves as your wrap. Layer several lettuce leaves to create your "tortilla" and spread a savory sauce made from mayonnaise, mustard, and chopped dill pickles. Top with a slice of Swiss cheese, ham slices, red onion, and tomato slices. Season with salt and pepper, roll tightly, and slice down the center. This wrap has approximately 302 calories, 22.8g of fat, 58.5mg of cholesterol, 238mg of sodium, 6.9g of carbohydrates, 4.1g of net carbs, 2.8g of fiber, 2.9g of sugar, and 18.1g of protein.
Another option for a keto-friendly ham and cheese "wrap" is to use ham slices as the wrap itself. Spread a layer of mustard mayo on a ham slice, top with shredded lettuce, grated cheese, and diced tomatoes. Roll the ham around the filling and serve immediately or refrigerate.
For a hot option, you can make keto-friendly ham and cheese roll-ups by wrapping a slice of ham around a mozzarella cheese stick and frying it in butter until browned. You can also use other types of cheese, such as cheddar, ricotta, or jalapeno pepper jack cheese. This recipe has approximately 156 calories, 1g of carbohydrates, 12g of protein, 12g of fat, 6g of saturated fat, 35mg of cholesterol, 561mg of sodium, 80mg of potassium, 1g of sugar, 29IU of Vitamin A, 22mg of calcium, and 1mg of iron.
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Healthy additions
The calorie count of a ham and cheese wrap depends on the ingredients used and their quantities. However, some healthy additions to a ham and cheese wrap include:
Vegetables
Adding extra vegetables to your wrap can increase its nutritional value by providing vitamins and fiber. Some options include lettuce, spinach, grated carrots, sliced cucumbers, cherry tomatoes, and green onions. If you're feeling adventurous, you could also add sliced jalapenos, red peppers, or salsa for a spicy kick.
Healthy Spreads
Instead of using regular mayonnaise, opt for a healthier alternative such as avocado oil-based mayonnaise, which is free from refined and chemically processed vegetable oils. You can also try substituting mayonnaise with softened cream cheese, sour cream, or even pesto for a tangy and fresh taste.
Healthy Wraps
If you're looking for a low-carb or gluten-free option, there are wraps made from almond flour, coconut flour, or cauliflower. These alternatives may be more expensive and have a distinct flavor, but they can be a good option for those watching their carb intake.
Sides
To make your wrap a more complete and balanced meal, consider adding a side of nuts, cherry tomatoes, or a side salad or soup. This can help increase the nutritional value of your meal and make it more satisfying.
Dipping Sauces
If you want to add some extra flavor to your wrap, try dipping it in a spicy Gochujang aioli, Dill Aioli, Creamy Cajun Salad Dressing, Ranch, or Sriracha mayo. These sauces can enhance the taste of your wrap without adding too many extra calories.
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Mayo: refined vs avocado oil
The number of calories in a ham and cheese wrap depends on the ingredients used. A 175-gram wrap is approximately 400 calories, while a 100-gram serving is around 231 calories. The nutritional content of this meal varies based on the type of tortilla, cheese, and ham used, as well as any additional ingredients. Some common additions include lettuce, fresh vegetables like spinach, tomatoes, or bell peppers, and condiments such as mayonnaise.
When it comes to mayonnaise, there are two types commonly used in ham and cheese wraps: refined and avocado oil-based options. Refined mayonnaise is typically made with chemically processed vegetable oils like soybean oil. While this option is widely available and affordable, it's important to note that these damaged oils can have negative effects on the body. Avocado oil mayonnaise, on the other hand, is a healthier alternative. It is made with a base of avocado oil, which is known for its healthy fats and nutritional benefits. Brands like Sir Kensington, Chosen Foods, and Primal Kitchen offer avocado oil mayonnaise, which can be found in high-end stores like Whole Foods Market and select regular grocery stores.
Refined mayonnaise is typically made with soybean oil, which is a chemically processed vegetable oil. This type of oil has been linked to negative health effects due to its processing methods. Chemically processed vegetable oils are highly refined, and during this process, they are exposed to high temperatures, pressures, and chemical solvents. These harsh conditions can damage the oils, creating harmful byproducts and altering the chemical structure of the fatty acids. As a result, consuming these damaged oils can have detrimental effects on the body, including increased inflammation and oxidative stress.
On the other hand, avocado oil is a much healthier alternative. Avocados are a rich source of monounsaturated fatty acids, which are known for their anti-inflammatory and heart-healthy benefits. Avocado oil retains these beneficial fatty acids, making it a nutritious choice. Additionally, avocado oil is naturally extracted, avoiding the harsh chemical processing that refined oils undergo. This natural extraction process helps preserve the oil's nutritional value, ensuring that it remains a healthy option even when used in mayonnaise.
When choosing between refined and avocado oil mayonnaise, it's important to consider your health goals and preferences. Refined mayonnaise might be more readily available and affordable, but it falls short in terms of nutritional value and potential health impacts. Avocado oil mayonnaise, while possibly requiring a trip to a specialty or high-end grocery store, offers a healthier option with its beneficial fatty acids and lack of chemical processing. Making your own mayonnaise at home is also an option, allowing you to control the ingredients and ensure the use of high-quality oils.
In conclusion, when crafting your ham and cheese wrap, paying attention to the nutritional content of your ingredients is essential. While a wrap can be a tasty and convenient meal, making informed choices about the types of oils and condiments you use can significantly impact your health. By opting for avocado oil mayonnaise over refined options, you can enjoy the creamy texture and flavor of mayonnaise while benefiting from the healthy fats and nutritional profile that avocado oil provides. So, the next time you're whipping up a wrap, remember to consider the type of mayonnaise you use—your body will thank you!
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Frequently asked questions
The number of calories in a ham and cheese wrap depends on the ingredients used. One cup (approximately 100 grams) of a ham and cheese wrap made with a tortilla contains around 231 calories. A 175-gram wrap of unknown ingredients contains 400 calories.
Ham and cheese wraps are a good source of protein, fibre, and calcium. They can also be a convenient and tasty meal or snack option.
To increase the nutritional value of a ham and cheese wrap, use whole wheat tortillas and add fresh vegetables such as spinach, tomatoes, or bell peppers. Avoid processed meats with added sugars and mayonnaises made with refined and chemically processed vegetable oils.
