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Tuna & Veggie Wrap - Recipe and Nutrition Facts
79

Tuna & Veggie Wrap Recipe

Tuna & Veggie Wrap has a average-calorie, average-carb, average-fat and very high-protein content. It is a good source of Vitamin A, Vitamin B6, Vitamin B12, Vitamin C and Niacin.

The food contains 22.5g of carbs. The carbohydrate profile of the the food reveals it is average in complex carbs and low in Simple carbs. Carbs are our primary source of energy but its source should be chosen with utmost care. Complex carbs are a more desirable addition to your diet, where as simple carbs should be consumed in moderation as it is very easily broken down, assimilated and absorbed in the body. Its low sugar content puts it in the bottom 20 percentile. This is a good thing for people watching their sugar intake. With 27.4 gms of protein, it is very high in protein content, which is an important macronutrient that helps with tissue repair, provides energy and improves immunity.

Because of its average fat content, it could be suitable option, especially if you're watching your fat intake for health reasons. It's low MUFA and low PUFA. In terms of Polyunsaturated Fat content it is ranked in the bottom 20% of all food items. It is also ranked in the bottom 20 percentile in terms of its Monounsaturated Fat content, which are considered among "good fats".

It a good source of Vitamin B6 and Vitamin B12.It is also rich in Vitamin C, whose benefits include, but are not limited to protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling.

While Sodium is an essential nutrient, excess quantities can cause several disorders like fluid retention, hypertension. Since it has a high density of Sodium, it is unsuitable if you are aiming for a healthy, low-sodium diet. It is also average in Magnesium, an essential micronutrient that regulates functioning of muscles and nerves and heart beat. It is also very high in Selenium, an important antioxidant especially in combination with Vitamin E. Given that this is also average in Vitamin E, it is qualifies as good food source.

Ideally consumed as a Main Dish.

Our comprehensive nutrition ranking methodology, which inspects every nutrition element that this food is composed of, comes up with a nutrition ranking of 79, for Tuna & Veggie Wrap, and we advise that this food in moderation.

Calorie Breakdown

 Calories from Protein40%
 Calories from Fat26%
 Calories from Carbs33%

Why this is good for you

  • Very high in Protein
  • High in Vitamin B6
  • Very high in Niacin
  • Very high in Vitamin A
  • Very high in Vitamin C
  • Low in Saturated Fat

Why this is bad for you

  • High in Sodium

Vitamin Analysis

NameAmount%DVRankInterpretation
Vitamin A1660 IU33.2%
Vitamin C32.8 mg54.6%
Vitamin D0 IU
Vitamin E1.6 mg5.3%
Thiamin0.08 mg5.1%
Riboflavin0.12 mg6.8%
Niacin11.4 mg56.8%
Vitamin B60.44 mg22.2%
Folate46.8 mcg11.7%
Vitamin B122.5 mcg41.1%
Pantothenic Acid0.29 mg2.9%

Mineral Analysis

NameAmount%DVRankInterpretation
Calcium98 mg9.8%
Iron2.5 mg13.8%
Magnesium44 mg11%
Phosphorus173 mg17.3%
Potassium429.4 mg12.3%
Sodium714 mg29.8%
Zinc0.89 mg5.9%
Copper0.12 mg6.1%
Manganese0.24 mg12.2%
Selenium66.8 mcg95.4%

Carbohydrate Analysis

NameAmount%DVRankInterpretation
Total Carbohydrate22.5 g7.5%
Dietary Fiber7.6 g30.4%
Sugars2.4 g

Protein Analysis

NameAmount%DVRankInterpretation
Protein27.4 g54.8%

Fat Analysis

NameAmount%DVRankInterpretation
Total Fat7.9 g12.2%
Saturated Fat1 g5%
Monounsaturated Fat0.7 g
Polyunsaturated Fat1.4 g

Popular Questions Asked

Nutrition Facts

Serving size

Amount Per Serving

Calories 243 Calories from Fat 0

% Daily Value *

Total Fat 7.9 g 12.2%

Saturated Fat 1 g 5%

Trans Fat

Cholesterol 30 mg 10%

Sodium 714 mg 29.8%

Total Carbohydrates 22.5 g 7.5%

Dietary Fiber 7.6 g30.4%

Sugars 2.4 g

Protein 27.4 g 54.8%

Vitamin A 33.2% Vitamin C 54.6%

Calcium 9.8% Iron 13.8%

*Based on a 2000 Calorie diet

Source: http://recipes.sparkpeople.com/recipe-calories.asp?recipe=706712 Embed Table:

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