A spinach and vegetable wrap can make a satisfying and nutritious meal. Easy to make at home and pack for lunch, the wrap can be as light or as hearty as you wish. For maximum nutrition, choose a whole-grain wrap and add fresh vegetables and your choice of cheeses and toppings. Its exact nutritional values will depend on the ingredients you use.
Wrap
The nutritional and caloric values of premade and packaged wraps can vary widely between manufacturers. A 100 percent whole-wheat wrap will contain fiber for healthy digestion and minerals like iron, selenium, copper and manganese. Choosing whole instead of refined, or white, grains may also help prevent cardiovascular disease and type 2 diabetes. Plant estrogens, or phytoestrogens, found in whole grains may also reduce your risk of some types of cancer.
Spinach
Spinach is simple, versatile, nutritious and widely available. Cooked and frozen spinach can be soggy, so fresh spinach is the best choice for your wrap. Look for crisp, unspotted leaves with a deep green color. You may add as many shredded or whole spinach leaves to the wrap as you wish. Ten spinach leaves contain about 20 calories, 2 g of fiber, 100 mg of calcium, 2.7 mg of iron, 80 mg of magnesium, 50 mg of phosphorous, 560 mg of potassium, 28 mg of vitamin C, 190 mcg of folate, 5,630 mcg of beta-carotene and small amounts of many of the B-complex vitamins.
Vegetables
You may add almost any fresh vegetable you like to your spinach and vegetable wrap. Raw carrots and zucchini are nutritious choices. One-half cup of carrot strips contains 25 calories, 20 mg of calcium, 195 mg of potassium, 3.6 mg of vitamin C, 11 mcg of folate, 10,190 IU of vitamin A, 156 mcg of lutein and zeaxanthin and 5,054 mcg of beta-carotene. A half-cup of sliced zucchini contains 10 calories, 9 mg of calcium, 10 mg of magnesium, 21 mg of phosphorous, 147 mg of potassium, 68 mcg of beta-carotene and 1,200 mcg of lutein and zeaxanthin. Avocado, onion, tomato, black beans and cucumber are other healthy options.
Cheeses and Condiments
You may also add cheese and condiments like mustard, mayonnaise or pesto to your spinach and vegetable wrap. A 1-oz. slice of low-fat Monterey jack cheese will add 87 calories, 18 mg of cholesterol, 6.05 g of fat and 158 mg of sodium to your wrap, along with 197 mg of calcium, 8 mg of magnesium, 124 mg of phosphorous, 154 IU of vitamin A, and trace amounts of the B-complex vitamins and vitamin E. Mustard is your lowest-calorie condiment choice, but toppings made with olive oil like olive spread or pesto will add flavor and healthy fat.
References
- Harvard School of Public Heath; The Nutrition Source – Health Gains from Whole Grains; 2011
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Spinach, Raw, 1 Leaf
- Centers for Disease Control and Prevention: Vegetable of the Month – Spinach
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Carrots, Raw, 1 Cup Strips or Slices
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Zucchini, Raw, 1 Cup Sliced
- U.S. Department of Agriculture National Nutrient Database for Standard Reference: Cheese, Monterey, Low Fat, 1 Slice (1 oz.)
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