Egg White Spinach Feta Wrap
1 serving of egg white spinach feta wrap contains 194 Calories. The macronutrient breakdown is 40% carbs, 24% fat, and 36% protein. This is a good source of protein (32% of your Daily Value), fiber (15% of your Daily Value), and potassium (16% of your Daily Value).
- Makes
- 1 serving
- Prep Time
- 5 minutes
- Cook Time
- 8 minutes
Ingredients
Feta cheese ⅛ cup, crumbled or 19g
Sun-dried tomatoes 1 tbsp or 3g
Directions
- Place the tortilla on a microwave-safe plate and heat on high for one minute. Coat a small skillet with cooking spray, then place it over medium heat. Sauté the mushrooms and pepper for two minutes.
- Coat a small skillet with cooking spray, then place it over medium heat. Sauté the mushrooms and pepper for two minutes.
- Stir in the spinach and sauté for another one to two minutes, or until wilted.
- Add the eggs and cook, stirring often until they are set, about two minutes.
- Place the egg scramble in the center of the tortilla, then top it with the crumbled feta and sun-dried tomatoes. To wrap, fold up one end, then both sides. Serve immediately or wrap in foil and take to go.
Nutrition Facts
For 1 serving of egg white spinach feta wrap (233g)
| Nutrient | Value | %DV |
|---|---|---|
| Calories | 194 | |
| Fats | 5g | 7% |
| Saturated fats | 3g | 15% |
| Trans fats | 0g | |
| Cholesterol | 17mg | 6% |
| Sodium | 410mg | 18% |
| Carbs | 20g | 7% |
| Net carbs | 16g | |
| Fiber | 4g | 15% |
| Sugar | 4g | |
| Protein | 18g | |
| Calcium | 189mg | 19% |
| Iron | 3mg | 35% |
| Potassium | 775mg | 16% |
| Vitamin D | 0.2μg | 1% |
| Vitamins and Minerals | ||
| Alpha carotene | 0.1μg | |
| Beta carotene | 3402μg | |
| Caffeine | 0mg | |
| Choline | 33mg | 6% |
| Copper | 0.2mg | 26% |
| Fluoride | 0.2μg | |
| Folate (B9) | 138μg | 35% |
| Lycopene | 1552μg | |
| Magnesium | 94mg | 22% |
| Manganese | 1mg | 34% |
| Niacin | 3mg | 16% |
| Pantothenic acid | 1mg | 16% |
| Phosphorus | 235mg | 34% |
| Retinol | 23μg | |
| Riboflavin (B2) | 1mg | 64% |
| Selenium | 26μg | 47% |
| Theobromine | 0mg | |
| Thiamine | 0.1mg | 12% |
| Vitamin A IU | 5749IU | |
| Vitamin A | 307μg | 34% |
| Vitamin B12 | 0.4μg | 17% |
| Vitamin B6 | 0.3mg | 21% |
| Vitamin C | 18mg | 20% |
| Vitamin D IU | 9IU | |
| Vitamin D2 | 0.1μg | |
| Vitamin D3 | 0.1μg | |
| Vitamin E | 1mg | 9% |
| Vitamin K | 292μg | 244% |
| Zinc | 1mg | 14% |
| Sugars | ||
| Sugar | 4g | |
| Sucrose | 0.1g | |
| Glucose | 1g | |
| Fructose | 0.2g | |
| Lactose | 0.1g | |
| Maltose | 0.1g | |
| Galactose | 0.1g | |
| Starch | 0g | |
| Fats | ||
| Saturated fats | 3g | 15% |
| Monounsaturated fats | 1g | |
| Polyunsaturated fats | 1g | |
| Trans fats | 0g | |
| Fatty Acids | ||
| Total omega 3 | 0g | |
| Total omega 6 | 0g | |
| Alpha Linolenic Acid (ALA) | 0g | |
| Docosahexaenoic Acid (DHA) | 0g | |
| Eicosapentaenoic Acid (EPA) | 0g | |
| Docosapentaenoic Acid (DPA) | 0g | |
| Amino Acids | ||
| Alanine | 1g | |
| Arginine | 1g | |
| Aspartic acid | 2g | |
| Cystine | 0.3g | |
| Glutamic acid | 3g | |
| Glycine | 1g | |
| Histidine | 0.5g | |
| Hydroxyproline | 0g | |
| Isoleucine | 1g | |
| Leucine | 2g | |
| Lysine | 1g | |
| Methionine | 1g | |
| Phenylalanine | 1g | |
| Proline | 1g | |
| Serine | 1g | |
| Threonine | 1g | |
| Tryptophan | 0.2g | |
| Tyrosine | 1g | |
| Valine | 1g | |
