Kamil Perry
A wrap with turkey and cheese can be a nutritious and convenient meal option, but its calorie count varies depending on the ingredients and serving size. For example, a turkey and cheese wrap from Casey's General Store has 103 calories, while a South Beach Diet turkey bacon cheese wrap has 250 calories. The calorie count can also depend on the type of cheese and additional ingredients used. Some recipes for turkey and cheese wraps with specific ingredients list calorie counts ranging from 300 to 680.
| Characteristics | Values |
|---|---|
| Calories | 103, 230, 250, 300, 313, 430, 490, 680 |
| Total Fat | 13.1g, 13g, 21g, 36g, 51g |
| Saturated Fat | 4.5g |
| Polyunsaturated Fat | 0g, 3.5g |
| Monounsaturated Fat | 0g, 3.5g |
| Cholesterol | 0mg, 40mg |
| Sodium | 0mg, 1,130mg |
| Potassium | 0mg |
| Total Carbohydrate | 19.5g, 24g, 40g, 57g, 59g |
| Dietary Fiber | 0g, 15g |
| Sugars | 0g, 1g |
| Protein | 24g, 30.5g, 34g, 45g |
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What You'll Learn
Calorie count varies by ingredients
The calorie count of a wrap with turkey and cheese varies depending on the ingredients used and their quantities. For example, a turkey and cheese wrap from Fresh & Ready Foods containing 59g of carbs, 10g of fat, 45g of protein, and 490 calories. On the other hand, a South Beach Diet turkey bacon and cheese wrap contains 250 calories, 13g of total fat, 4.5g of saturated fat, 3.5g of polyunsaturated fat, 3.5g of monounsaturated fat, 40mg of cholesterol, 1130mg of sodium, 24g of total carbohydrates, 15g of dietary fiber, 1g of sugars, and 24g of protein.
Another example of a turkey and cheese wrap recipe includes sliced turkey, cucumbers, tzatziki sauce, and feta cheese. This wrap has about 300 calories, 13.1g of total fat, 19.5g of carbohydrates, 3.3g of fiber, and 30.5g of protein. The calorie count of this wrap can vary depending on the type of tortilla used and the amount of ingredients added.
The type of cheese used in the wrap can also significantly impact the calorie count. For example, a wrap made with feta cheese will have a different calorie count than one made with American cheese or cheddar cheese. Additionally, the amount of cheese used can also vary the calorie count.
Other ingredients that can be added to a turkey and cheese wrap include lettuce, tomato, pickles, bacon, and mayonnaise, each of which will contribute to the overall calorie count. The calorie count of a wrap can also depend on the brand and the serving size. For example, a Casey's General Store Turkey & Cheese Pinwheel Wrap has 103 calories, while a serving of a similar wrap from another brand may have a different calorie count.
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A wrap can be a healthy option
A typical 10-inch tortilla wrap has around 200 to 220 calories. When paired with cheese and turkey, the calorie count increases. For example, a turkey and cheese wrap from Casey's General Store has 103 calories, while a similar wrap from Fresh & Ready Foods has 490 calories. The difference in calorie count is likely due to variations in portion size and additional ingredients.
To make a healthy wrap, it is important to pay attention to portion size and the nutritional value of each ingredient. Lean proteins, such as chicken, fish, or turkey, are healthier options than processed luncheon meats. Vegetarians and vegans can opt for plant-based proteins like tofu, tempeh, jackfruit, or seitan. Beans, legumes, and eggs are also excellent sources of protein for wraps.
When choosing a wrap, be cautious of misleading marketing terms like 'natural', 'organic', 'fat-free', 'low-carb', and 'gluten-free'. These terms do not always indicate a healthier option. For instance, gluten-free products are only beneficial for those with medical reasons to exclude gluten from their diet. Instead, look for trusted indicators of health value, such as the Australian Health Star Rating (HSR) for products with a rating of at least 4.
Some healthy wrap recipes include chickpea salad wraps with kale, Brussels sprouts, radicchio, avocado, and Parmesan cheese. You can also add thinly sliced Granny Smith apple for sweetness without adding sugar. These wraps are delicious, nutritious, and convenient, making them an excellent option for meal prep.
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Calories in a turkey wrap with feta cheese
The calorie count of a turkey wrap with feta cheese depends on the ingredients and their quantities. A healthy turkey wrap recipe with tzatziki sauce, feta cheese, sliced cucumbers, and a tortilla wrap has about 300 to 313 calories. This recipe is low in carbs and high in protein, making it a nutritious option.
The calorie count can vary depending on the type of cheese used, the quantity of cheese, and the other ingredients in the wrap. For example, adding bacon or extra meat will increase the calorie count. Different types of cheese have different calorie contents, so the choice of cheese can significantly impact the overall calorie count of the wrap.
Some common ingredients in a turkey and cheese wrap include lettuce, tomatoes, and cucumbers, which add nutritional value and freshness to the meal. The wrap itself can be made with a soft tortilla, pita bread, or another type of flatbread, each of which will contribute to the overall calorie count.
According to various sources, the calorie count for a turkey and cheese wrap can range from 230 to 680 calories per serving. The variation in calorie count is due to the different ingredients and serving sizes used in different recipes. It's important to note that the daily calorie intake requirements vary from person to person, and a 2,000 calorie diet is often used as a reference point.
In summary, a turkey wrap with feta cheese can be a nutritious and satisfying meal option, offering a balance of protein, carbohydrates, and healthy fats. The specific calorie count will depend on the ingredients used and their quantities, so it's important to consider the full nutritional profile when making food choices.
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Daily calorie intake differs per person
A turkey and cheese wrap typically contains around 490 calories. However, the daily calorie intake that is right for you depends on various factors, and differs from person to person.
Firstly, your calorie intake depends on your weight goals. If you want to lose weight, you need to create a calorie deficit, meaning you need to take in fewer calories than you burn each day. To gain weight, you need to do the reverse and eat more calories than you burn.
Your daily calorie needs also depend on your physical activity levels. This includes not only the exercise you do, but also the light activities of daily living, such as walking. The more active you are, the more calories you will burn.
Other factors that influence the number of calories you need to remain healthy include your age, weight, height, sex, and overall general health. For example, a physically active 25-year-old male who is 6 feet in height requires a considerably higher calorie intake than a 5-foot-tall, sedentary 70-year-old woman. On average, adult males require 2,000-3,000 calories per day to maintain weight, while adult females need around 1,600-2,400.
Additionally, your metabolism can be affected by your genetics, health conditions, and medications you take. Your basal metabolic rate (BMR) is the number of calories you burn each day doing nothing at all, and it makes up about 60% of your daily calorie burn. To get an exact estimate of your BMR, you would need to have testing done in a lab.
If you want to get a better understanding of your calorie intake, you can try using a calorie counter or tracker. Many websites and apps can help you track your calorie intake and see how it aligns with your weight goals.
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Calories in a store-bought wrap
The calorie content of a store-bought wrap with turkey and cheese will vary depending on the specific ingredients used and the quantities. However, we can look at some examples of ready-made turkey and cheese wraps to get an idea of their calorie content.
Casey's General Store offers a Turkey & Cheese Pinwheel Wrap, which contains 103 calories per serving. This is a relatively low-calorie option, and the wrap may be on the smaller side or use lower-calorie ingredients.
On the other hand, the Fresh & Ready Foods Turkey & Cheese Wrap contains 490 calories per pita. This wrap is likely larger or includes more calorie-dense ingredients.
Another option, the South Beach Diet Turkey Bacon Cheese Wrap, falls somewhere in between the first two options, with 250 calories per serving. This wrap may include a balance of ingredients that contribute to a moderate calorie count.
It's worth noting that these calorie counts are just estimates and may not include the exact ingredients or quantities in your wrap. The type of wrap, the amount and type of cheese, and any additional toppings or sauces will all influence the overall calorie content.
For example, a turkey wrap with lettuce, tomato, pickles, American cheese, and mayo from a local pizza shop will likely have a different calorie count than the store-bought wraps mentioned above. The specific ingredients and portion sizes used in that particular wrap would need to be considered to estimate its calorie content accurately.
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Frequently asked questions
The number of calories in a turkey and cheese wrap varies depending on the ingredients used and the serving size. On average, a wrap can contain between 250 and 490 calories.
The calories in a wrap depend on the type and quantity of cheese, the bread or tortilla used, and any additional ingredients such as sauces, vegetables, or seasonings.
To reduce the calorie count, consider using low-calorie or low-fat ingredients. Choose whole wheat tortillas or bread with fewer calories and include more vegetables, which add bulk and nutrients without significantly increasing calories.
A typical serving size for a wrap is considered to be one wrap. However, portion sizes may vary depending on individual dietary needs and preferences.
Yes, turkey and cheese wraps can also provide protein, carbohydrates, dietary fiber, and various vitamins and minerals. It's important to consider the overall nutritional profile and ensure it aligns with your dietary goals and requirements.
