Mediterranean Tuna Wrap

Dairy Free
Health score
34%
Mediterranean Tuna Wrap
13 min.
4
373kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • 0.3 cup calamata olives chopped
  • 0.3 cup parsley leaves fresh chopped
  • ounces pre-washed greens mixed
  • tablespoons juice of lemon freshly squeezed
  • 0.5 teaspoon lemon zest 
  • tablespoons olive oil 
  • 0.3 cup onion diced red finely
  • servings salt 
  • large tomatoes sliced
  • 12 ounce tuna in water light chunk drained well canned
  • ounces whole-grain wrap breads 

Equipment

  • bowl
  • whisk

Directions

  1. In a medium bowl combine the tuna, onion, parsley, olives.
  2. In a small bowl, whisk together the olive oil, zest, lemon juice, salt and pepper.
  3. Pour about 2/3 the dressing over the tuna mixture and toss to combine. In a separate bowl, pour the rest of the dressing over the greens and toss to combine.
  4. Place some tuna salad onto each piece of wrap bread. Top with 1 1/2 cups of greens and a few tomato slices.
  5. Roll the wraps and serve.

Nutrition Facts

Calories373kcal
Protein24.02%
Fat39.74%
Carbs36.24%

Properties

Glycemic Index
32.25
Glycemic Load
1.19
Inflammation Score
-8
Nutrition Score
20.756956380347%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.72mg
Apigenin
8.09mg
Luteolin
0.1mg
Isorhamnetin
0.5mg
Kaempferol
0.2mg
Myricetin
0.68mg
Quercetin
2.6mg

Nutrients percent of daily need

Calories:372.61kcal
18.63%
Fat:16.63g
25.58%
Saturated Fat:3.11g
19.44%
Carbohydrates:34.12g
11.37%
Net Carbohydrates:28.61g
10.4%
Sugar:5.61g
6.24%
Cholesterol:30.62mg
10.21%
Sodium:877.24mg
38.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.61g
45.22%
Selenium:57.89µg
82.7%
Vitamin K:75.5µg
71.91%
Vitamin B3:9.18mg
45.92%
Vitamin B12:2.19µg
36.43%
Vitamin C:26.35mg
31.94%
Vitamin A:1398.43IU
27.97%
Fiber:5.51g
22.06%
Iron:3.53mg
19.63%
Vitamin B6:0.38mg
19.21%
Vitamin E:2.65mg
17.66%
Phosphorus:152.85mg
15.28%
Calcium:141.28mg
14.13%
Potassium:450.44mg
12.87%
Manganese:0.18mg
9.21%
Magnesium:36.38mg
9.09%
Folate:34.32µg
8.58%
Vitamin D:1.02µg
6.8%
Copper:0.13mg
6.38%
Vitamin B2:0.11mg
6.24%
Zinc:0.83mg
5.51%
Vitamin B1:0.08mg
5.15%
Vitamin B5:0.27mg
2.74%