Wraps in place of bread have become a popular sandwich trend, according to “Food Management,” and they offer flavor variety, convenience and often, a healthier alternative to traditional bread. The incorporation of vegetables like spinach into the wrap itself increases the nutritional value of the sandwich. A grilled chicken wrap with a spinach tortilla can be made in a variety of ways and the toppings you choose contribute to the nutritional value.
When it comes to chicken sandwiches, it is usually the breast, or white meat, that is used. According to the USDA Nutrient Database, a 100 g serving of grilled chicken contains 148 calories, 29.07 g of protein, 3.49 g of fat and 89 mg of cholesterol. The chicken provides the minerals calcium, iron, magnesium, phosphorus, potassium, 341 mg sodium, zinc, copper, manganese and selenium. Vitamins include the B vitamins, folate, choline, vitamin A and vitamin E.
Mission makes a Garden Spinach Herb wrap and, according to the company's information, a one wrap serving contains 210 calories with 40 percent of those calories coming from fat. The wrap contains 510 mg of sodium, which accounts for 21 percent of your daily allowance, and 35 g of carbohydrates, which accounts for 12 percent of your daily allowance. These wraps contain 6 g of protein and 10 percent of your daily requirements of calcium and iron.
You may add cheese to your wrap for more flavor. A 1 oz. serving of cheddar cheese contains 113 calories, 6.97 g of protein, 9.28 g of fat and 29 mg of cholesterol. Cheese is a good source of calcium, and this 1 oz. serving provides 202 mg of your recommended 1,000 mg per day. This serving also provides 174 mg of sodium, so your wrap is quickly approaching a high sodium level. Keep in mind that your recommended daily allowance of sodium is 2,300 mg.
Lettuce, Tomato and Condiments
Lettuce, tomato and mayonnaise are common additions to wraps. A medium-sized leaf of iceberg lettuce contains 1 calorie and small amounts of calcium, potassium, vitamin C, folate, vitamin A and vitamin K. A large slice of fresh tomato contains 5 calories, 64 mg of potassium, 225 international univts of vitamin A, 121 mcg of beta-carotene, 695 mcg of lutein, and small amounts of calcium, vitamin C, vitamin E and vitamin K. The addition of a one tablespoon serving of mayonnaise will contain 103 calories, 11.67 g of fat and 73 mg of sodium.
- “Food Management”; All Wrapped Up; Brent T. Frei; March 1, 2009
- USDA Nutrient Database; Chicken, Broilers or Fryers, Breast, Meat Only, Cooked, Rotisserie, Original Seasoning
- Mission; Garden Spinach Herb Wrap
- MedlinePlus; Calcium in Diet; February 14, 2011
- USDA Nutrient Database; Cheese, Cheddar
- MedlinePlus; Sodium in Diet; May 26, 2010
- USDA Nutrient Database; Lettuce, Iceberg (Includes Crisphead Types), Raw
- USDA Nutrient Database; Tomatoes, Red, Ripe, Raw, Year Round Average
- USDA Nutrient Database; Mayonnaise Dressing, No Cholesterol