Do You Know What Are Subway Wrap Carbs?

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A wrap is a food dish made with a soft flatbread rolled around a filling. According to Subway, the subway wrap carbs and the tomato basil wrap on their own contain 290 calories, 8 grams of fat (3.5 grams of saturated fat), between 730 and 780 milligrams of sodium, 48 to 49 grams of carbs and 8 grams of protein.

A Subway Wrap Carbs typically contains anywhere from 26 to 37 grams of carbohydrates depending on the type of wrap and ingredients chosen.

The amount of carbs in a Subway Wrap Carbs versus bread depends on the ingredients used in each. Generally, wraps have less carbs than bread because they are usually made with thinner dough or tortillas which often have fewer carbs than regular loaves of bread.

Are Subway Wrap Carbs Healthy?

Depending on how you prepare them, what extra ingredients you use, and the kind of diet you follow, chicken wraps can be healthy or unhealthy. Even though Subway Wrap Carbs frequently have fewer calories than sandwiches with the same filling, adding more can turn a wrap into a calorie-dense lunch or dinner.

Wraps seem to have a healthier reputation than sandwiches. They are often loaded with colorful fresh veggies (lettuce, tomatoes, peppers, and onions), a lean meat (turkey breast, chicken breast, or tuna), and also a slice or two of cheese. 

Create Healthier Subway Wrap Carbs

To reduce calories, it’s preferable to stick with lean chicken breast. A whole-wheat or whole-grain tortilla is recommended. The United States Department of Agriculture recommends consuming 3 to 4 ounces of whole grains per day, or at least half of your daily intake of grains. White carbohydrates lack the fiber and protein that whole grain products do. Without adding too many calories, a simple tomato-based salsa will give moisture and juiciness to the wrap while also supplying it with vitamins, minerals, and antioxidants from the tomatoes. Adding low-carb vegetables like lettuce, cucumber, and bell peppers has the same effect. Pick a low-fat variety of cheese if you want some.

Subway Wrap Carbs Are Fun, Healthy And Delicious

What’s not to love about wraps? They are portable, hand-held, easy and fun to eat, and also offer such variety that you are sure to find many types of wraps that you love. You also have the power to choose among several healthier options.

Wraps Are Light And Easy to Eat

Subway Wrap Carbs | Lunch often isn’t the best time to have a meal that sits heavily in your stomach. You’ve still got the rest of your day to go and you don’t want to be weighed down. Subway Wrap Carbs offer a light but very filling alternative.

Snack Sizes Are Great For a Quick Bite

Don’t have the time or the room in your stomach for a full wrap? No problem! Stop by to try one of our snack-size Subway Wrap Carbs for a quick bite that you can eat on the go.

High Fiber is Key

Selecting a Subway Wrap Carbs high in fiber can help you meet your daily fiber requirements (25g/day for women and 30g/day for men). Fiber is important for optimal digestive, heart and also immune health. Aim to pick a wrap with at least 3g of fiber per serve. Generally, Subway Wrap Carbs made from wholegrains are higher in fiber.

Pick Low Salt

Some bread products may contain more salt than you might expect. Salt is used to retain the freshness of wraps and bread however, consuming too much salt is linked to high blood pressure and an increased risk of heart disease.

When picking a wrap, it’s important to check the nutritional panel and aim for products with under 400mg of sodium per 100g.

Look For Wholegrains

When looking for the right Subway Wrap Carbs, it’s important to check the ingredients list on the back of the packaging. Ideally, the words ‘wholegrains’, ‘whole’, and also ‘whole meal’ are listed as the first few ingredients, as this indicates that these ingredients are the most prevalent in the product.

For those who are gluten free, look for wraps made from coconut flour, buckwheat, quinoa or amaranth in the ingredients list since their foods are full of nutrients and are gluten-free friendly.

How To Make Chicken Lettuce Wraps by Subway Wrap Carbs

Ingredients

• 3 to 5 tablespoons of hoisin sauce (gluten-free, if needed)
• 2 tablespoons soy sauce (or 1 tablespoon tamari or coconut amino if gluten-free)
• 2 tablespoons rice vinegar
• 1 teaspoon toasted sesame oil
• 1 teaspoon cornstarch (optional)
• 1 pound ground chicken or ground turkey
• 2 teaspoons vegetable oil, divided
• 8 ounces white button or cremini mushrooms, finely chopped
• Optional vegetables: finely diced onions, finely diced bell peppers, finely diced or grated carrots
• 1 (8-ounce) can of water chestnuts, drained and finely chopped
• 3 cloves garlic, minced
• 1 tablespoon peeled and minced fresh ginger
• 1/2 cup thinly sliced scallions (from about 6 scallions), divided
• 2 small heads of Bibb or butter lettuce
• Serving options: red pepper flakes, hot sauce

Method

1. Make the sauce. Place 3 tablespoons of the hoisin sauce, soy sauce, rice vinegar, and sesame oil in a small bowl and whisk. If you’d like a more thickened, glossy sauce, whisk in the cornstarch; place it near the stove.
2. Cook the ground chicken. Heat 1 teaspoon of the oil in a large frying pan over medium heat until shimmering. Add the ground chicken and cook, breaking it up into small pieces, until cooked through and no longer pink, 7 to 8 minutes. Transfer the cooked chicken to a clean bowl; set aside.
3. Cook the vegetables and aromatics. Add the remaining 1 teaspoon oil to the same pan. Add the mushrooms and any optional vegetables, and cook, stirring occasionally until tender, 4 to 5 minutes. Stir in the water chestnuts, garlic, and ginger, and cook until fragrant, about 30 seconds.
4. Combine the vegetables and chicken. Return the chicken to the pan and add 1/2 of the scallions.
5. Stir in the sauce. Add the sauce and cook, stirring occasionally, until bubbling and the sauce is warmed through, 30 to 60 seconds. Taste and add more hoisin sauce if desired.
6. Serve with the lettuce. Break off all the lettuce leaves and pile them on a plate in the center of the table, along with small dishes with hot sauce, red pepper flakes, and the remaining scallions. Transfer the hot chicken mixture to a serving dish, or serve straight from the skillet. Give everyone a spoon and let them dig in — place a generous spoonful of chicken mixture in the middle of a lettuce leaf, top with scallions and hot sauce or red pepper flakes, and eat right away.

FAQs

Conclusion – Subway Wrap Carbs

A Subway Wrap Carbs is a food dish made with a soft flatbread rolled around a filling. According to Subway, the subway wrap carbs and the tomato basil wrap on their own contain 290 calories, 8 grams of fat (3.5 grams of saturated fat), between 730 and 780 milligrams of sodium, 48 to 49 grams of carbs and 8 grams of protein.

Wraps can be part of a healthy diet but it’s important to choose ones with high nutritional value. It isn’t only the tortilla that determines whether a Subway Wrap Carbs is healthy. What you put inside the wrap matters too, so choose healthy fillings and avoid loading up on fats.

The exact amount of carbs in a Subway wrap depends on what ingredients you choose when customizing your wrap. However, many popular wrap options contain around 36-35 grams of carbohydrates. This includes the 6-inch Spinach wrap with steak, the Turkey Breast and Black Forest Ham, and the Oven Roasted Chicken.

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