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.
Calories from Protein | 40% | |
Calories from Fat | 26% | |
Calories from Carbs | 33% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Vitamin A | 1660 IU | 33.2% | ||
Vitamin C | 32.8 mg | 54.6% | ||
Vitamin D | 0 IU | |||
Vitamin E | 1.6 mg | 5.3% | ||
Thiamin | 0.08 mg | 5.1% | ||
Riboflavin | 0.12 mg | 6.8% | ||
Niacin | 11.4 mg | 56.8% | ||
Vitamin B6 | 0.44 mg | 22.2% | ||
Folate | 46.8 mcg | 11.7% | ||
Vitamin B12 | 2.5 mcg | 41.1% | ||
Pantothenic Acid | 0.29 mg | 2.9% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Calcium | 98 mg | 9.8% | ||
Iron | 2.5 mg | 13.8% | ||
Magnesium | 44 mg | 11% | ||
Phosphorus | 173 mg | 17.3% | ||
Potassium | 429.4 mg | 12.3% | ||
Sodium | 714 mg | 29.8% | ||
Zinc | 0.89 mg | 5.9% | ||
Copper | 0.12 mg | 6.1% | ||
Manganese | 0.24 mg | 12.2% | ||
Selenium | 66.8 mcg | 95.4% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Carbohydrate | 22.5 g | 7.5% | ||
Dietary Fiber | 7.6 g | 30.4% | ||
Sugars | 2.4 g |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Protein | 27.4 g | 54.8% |
Name | Amount | %DV | Rank | Interpretation |
---|---|---|---|---|
Total Fat | 7.9 g | 12.2% | ||
Saturated Fat | 1 g | 5% | ||
Monounsaturated Fat | 0.7 g | |||
Polyunsaturated Fat | 1.4 g |
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
Per Serving | Calories 288
Protein 19.8 g | Carbs 34.9 g | Fat 8.7 g
Per Serving | Calories 258
Protein 10.8 g | Carbs 35.1 g | Fat 9.5 g
Per Serving | Calories 159
Protein 17 g | Carbs 6.2 g | Fat 7.5 g
Per Serving | Calories 199
Protein 8.8 g | Carbs 29.2 g | Fat 5.3 g
Per Serving | Calories 303
Protein 18.5 g | Carbs 23 g | Fat 15.6 g
Per Serving | Calories 181
Protein 8.3 g | Carbs 5.8 g | Fat 12.5 g
Per Serving | Calories 188
Protein 30.5 g | Carbs 4.7 g | Fat 3.5 g
Per Serving | Calories 395
Protein 33.3 g | Carbs 54.7 g | Fat 5.8 g