Ham and Salad Wrap calories & nutrition
Ham and Salad Wrap contains 398 calories per serving (20% of a 2,000 kcal daily diet), with 20g fat, 33g carbs, and 24g protein. This nutrition data is based on real meals tracked by Arise app users.
What's in Ham and Salad Wrap?
| Ingredient | Amount | kcal | Fat | Carb | Protein |
|---|---|---|---|---|---|
| Wheat Tortilla Wrap | 60 g | 180 | 4.5 | 30 | 5.5 |
| Sliced Ham | 70 g | 105 | 3.5 | 1 | 18 |
| Lettuce | 20 g | 3 | 0.1 | 0.5 | 0.3 |
| Tomato | 30 g | 5 | 0.1 | 1 | 0.2 |
| Mayonnaise | 15 g | 105 | 11.5 | 0.5 | 0.1 |
Macronutrients (Fat, Carbs, Protein) are shown in grams (g).
Ingredient links
Wheat Tortilla Wrap · Sliced Ham · Lettuce · Tomato · Mayonnaise
How does Ham and Salad Wrap compare to similar dishes?
| Dish | Weight | kcal | Protein | vs. this dish |
|---|---|---|---|---|
| Arugula, Zucchini, Tomato, and Parmesan Salad with Sunflower Seeds | 260g | 366 | 17g | -32 kcal, less protein |
| Asian-inspired Cabbage Salad with Tofu | 490g | 445 | 15g | +47 kcal, less protein |
| Asian-inspired meal with bao bun, noodles, and salad | 315g | 634 | 35g | +236 kcal, more protein |
| Asian-style Pork Salad | 242g | 717 | 28g | +319 kcal, more protein |
Frequently Asked Questions
Is Ham and Salad Wrap healthy?
Yes. With 24g of protein and only 33g of carbs, Ham and Salad Wrap is a nutritious meal. At 204 kcal/100 g, it has medium energy density — filling without excessive calories.
Is Ham and Salad Wrap good for weight loss?
Yes. At 398 calories with 24g protein, Ham and Salad Wrap keeps you full while fitting most calorie budgets. High protein helps preserve muscle during weight loss.
How much protein is in Ham and Salad Wrap?
One serving contains 24g of protein, which is about 24% of the recommended daily protein intake.
What app can track calories in this meal?
Arise lets you track this meal instantly by taking a photo. No manual entry needed — the AI recognizes ingredients and calculates nutrition automatically.
What are the nutrition facts for Ham and Salad Wrap?
- Macro split: fat 45%, carbs 33%, protein 22%
- Energy density: 204 kcal/100 g (medium)
- Top calorie contributors: Wheat Tortilla Wrap, Sliced Ham, Mayonnaise
How long does it take to burn off Ham and Salad Wrap?
- Jogging: ~45 min
- Cycling: ~52 min
- Walking: ~97 min
* Assumes a 70 kg person, moderate pace.
How much of your daily intake is Ham and Salad Wrap?
- kcal: 20% of daily intake
- Fat: 28% of daily intake
- Carb: 17% of daily intake
- Protein: 24% of daily intake
* Reference intake: 2000 kcal, fat 70 g, carbs 200 g, protein 100 g.
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