Nutritional Facts of Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap | Calories in Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |
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280 Calories in Whole Wheat Salad Wrap
Whole Wheat Vegetable Wrap | Indian Tomato Garlic Chutney Veg Wrap | Veggie Stuffed Indian Roti Wrap |
The Whole Wheat Vegetable Wrap is a vibrant, wholesome, and satisfying Indian-style wrap that combines fresh vegetables, a flavour-packed chutney, and soft whole wheat rotis. This wrap stands out because it uses a homemade Tomato-Garlic Chutney, which adds spice, tanginess, and depth without relying on heavy sauces. The base roti made from whole wheat flour gives the wrap a nutritious, fibre-rich foundation, making it ideal for both everyday meals and quick on-the-go snacking.
The highlight of this wrap is its Indian Tomato Garlic Chutney Veg Wrap filling. The chutney is made with spring onions, garlic, Kashmiri red chillies, tomatoes, and just a touch of ketchup for balance. When lightly mashed, this chutney becomes thick, rich, and full of bold flavours. It coats the vegetables beautifully and creates a spicy-savory layer that enhances every bite of the wrap.
What makes this wrap truly special is the crunchy, colourful salad stuffed inside the roti. Shredded lettuce, sliced tomatoes, bean sprouts, spring onions, carrots, mint, and coriander come together to create a fresh, juicy, and fibre-loaded filling. The roasted cumin powder and lemon juice add a refreshing zest, while the herbs bring aroma and lightness. This combination of textures—soft roti, tangy chutney, and crisp veggies—makes the wrap exciting and satisfying.
To finish the wrap, a spoonful of low-calorie mayonnaise is added, giving a creamy contrast to the spicy tomato-garlic chutney. This helps balance flavours and enhances the mouthfeel without adding too many calories. When tightly rolled, the wrap becomes a convenient, handheld meal perfect for lunchboxes, light dinners, picnics, and even post-workout snacks. It’s a delicious example of how simple Indian ingredients can be turned into a nutritious global-style wrap.
Is Whole Wheat Vegetable Wrap healthy ?
From a nutritional point of view, the Veggie Stuffed Indian Roti Wrap is quite healthy. Using whole wheat rotis boosts fibre and supports digestion. The large quantity of raw salad vegetables provides vitamins, minerals, antioxidants, and hydration. The tomato-garlic chutney offers lycopene (from tomatoes) and allicin (from garlic), both known for their heart-protective benefits. The minimal oil used in cooking ensures the wrap remains light yet flavourful.
Is Whole Wheat Vegetable Wrap good for diabetes, heart and weight loss ?
For diabetics, this wrap can be suitable when eaten in moderation. Whole wheat flour has a lower glycemic index than refined flour, helping prevent sudden spikes in blood sugar. The high fibre from vegetables further slows glucose absorption. Diabetics should use very little ketchup, limit mayonnaise, and avoid oversalting the salad. One wrap per meal is an appropriate portion size.
For heart health, the Whole Wheat Vegetable Wrap is a smart choice. The wrap uses whole wheat, which supports cholesterol control, and the vegetables contribute potassium and fibre, which help maintain healthy blood pressure. The chutney uses very little oil, and the mayonnaise is low-calorie, keeping saturated fat in check. Garlic and tomatoes both add natural heart-friendly compounds that support vascular health.
For weight loss, this wrap is excellent because it is low in calories, rich in fibre, and extremely filling. The large portion of vegetables increases satiety, reducing cravings, while the protein and fibre in whole wheat roti help maintain stable energy levels. Those aiming for weight loss can reduce or skip mayonnaise and add extra salad for volume. Overall, this wrap is nutritious, flavourful, and perfectly suited for a healthy lifestyle.
| Value per wrap | % Daily Values | |
| Energy | 280 kcal | 14% |
| Protein | 6.3 g | 10% |
| Carbohydrates | 37.1 g | 14% |
| Fiber | 6.40 g | 21% |
| Fat | 13.66 g | 23% |
| Cholesterol | 0.0 mg | 0% |
| VITAMINS | ||
| Vitamin A | 989.1 mcg | 99% |
| Vitamin B1 (Thiamine) | 0.3 mg | 22% |
| Vitamin B2 (Riboflavin) | 0.2 mg | 10% |
| Vitamin B3 (Niacin) | 1.9 mg | 14% |
| Vitamin C | 27.8 mg | 35% |
| Vitamin E | -3.6 mg | -48% |
| Folic Acid (Vitamin B9) | 50.4 mcg | 17% |
| MINERALS | ||
| Calcium | 84.3 mg | 8% |
| Iron | 3.3 mg | 17% |
| Magnesium | 64.0 mg | 15% |
| Phosphorus | 227.6 mg | 23% |
| Sodium | 210.2 mg | 11% |
| Potassium | 261.9 mg | 7% |
| Zinc | 0.9 mg | 5% |
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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