Vegetable and Cheese Flatbread Wrap
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 60.23 g | 22% |
| Net Carbohydrates | 44.42 g | 18% |
| Sugars | 13.23 g | 38% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 15.81 g | 56% |
| Protein | 29.24 g | 58% |
| Total Fat | 65.12 g | 83% |
| Saturated Fat | 30.44 g | 152% |
| Monounsaturated Fat | 21.93 g | - |
| Polyunsaturated Fat | 3.64 g | - |
| Trans Fat | 1.36 g | 100% |
| Cholesterol | 150.54 mg | 50% |
| Vitamins | ||
| Vitamin A | 737.43 mcg | 82% |
| Vitamin C | 163.31 mg | 181% |
| Vitamin D | 0.15 mcg | 1% |
| Minerals | ||
| Sodium | 2505.02 mg | 109% |
| Potassium | 755.09 mg | 16% |
| Calcium | 395.25 mg | 30% |
| Magnesium | 69.99 mg | 17% |
| Iron | 5.01 mg | 28% |
| Zinc | 2.32 mg | 21% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
82%
Vitamin C
181%
Vitamin D
0.8%
Vitamin E
37%
Vitamin K
150%
Vitamin B1
16%
Vitamin B2
60%
Vitamin B3
12%
Vitamin B5
32%
Vitamin B6
39%
Vitamin B7
11%
Vitamin B9
34%
Vitamin B12
37%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
30%
Iron
28%
Magnesium
17%
Phosphorus
26%
Potassium
16%
Sodium
109%
Zinc
21%
Copper
16%
Manganese
25%
Selenium
30%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
48%
Isoleucine
56%
Valine
56%
Lysine
46%
Tryptophan
52%
Threonine
42%
Phenylalanine
60%
Methionine
58%
Histidine
40%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 879 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
2 h 9 min
Jogging
1 h 51 min
Cycling
1 h 54 min
Walking
3 h 27 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
A vegetable and cheese flatbread wrap can offer essential nutrients like vitamins, minerals, fiber, and protective antioxidants from its vegetable content, which observational evidence suggests may aid in weight management and promote satiety by helping individuals feel full and reduce hunger, according to the CDC. While homemade flatbreads allow for healthier choices by providing control over ingredients, as Harvard Health notes, the cheese component is a significant contributor to sodium intake in the diet.
1. Tips for Increasing Vegetables and Fruits in Your Diet: Healthy Eating for Healthy Weight
Source: CDC, 2026
Summary: Increasing vegetable and fruit consumption aids in weight loss or maintenance and promotes satiety by helping individuals feel full, reducing hunger, and lowering the total calorie count of meals without decreasing food volume.
Read More: https://www.cdc.gov/healthy-weight-growth/healthy-eating/fruits-vegetables.html
2. Try This: Build a Healthier Sandwich - Harvard Health
Source: Harvard Health, 2024
Summary: Making flatbreads at home offers complete control over ingredients, allowing for healthier choices by focusing on whole-grain foundations, flavorful accents, lean proteins, and a variety of produce.
Read More: https://www.health.harvard.edu/diet-and-nutrition/try-this-build-a-healthier-sandwich
3. Cheese and Nutrition: The Latest Research
Source: NutritionFacts.org
Summary: Cheese is a significant contributor to sodium intake in the American diet.
Read More: https://nutritionfacts.org/topics/cheese/
4. Health Benefits of Vegetables: Nutrition, Types, and Tips
Source: WebMD
Summary: Vegetables are defined as edible plants or parts of plants that are typically low in calories but rich in essential nutrients like vitamins, minerals, fiber, and protective antioxidants.
Read More: https://www.webmd.com/diet/health-benefits-vegetables
