Your Recipe

Ham and Cheese Roll-Ups

Ingredient Amount Calories
Lettuce, raw 20g 3kcal
Cheese feta 50g 133kcal
Ham, slice, with bone, pan-broiled 50g 90kcal
Mayonnaise, regular 10g 68kcal
Tortillas, ready-to-bake or -fry, whole wheat 100g 310kcal

Recipe Tags:

OMAD

Recipe Tags:

Starter

Recipe Instructions:

Ingredients:
o Whole-wheat tortillas: 100g
o Ham: 50g
o Cheese: 50g (sliced)
o Lettuce: 20g
o Mustard or mayonnaise: 10g
• Instructions:
1. Lay out tortillas and spread mustard or mayonnaise.
2. Layer with ham, cheese, and lettuce.
3. Roll up tightly and slice into pieces.

Nutrition Facts
Portion Size 77 g | ml
Amount Per Portion 201
841
kcal
kilojoules
% Daily Value *
Total Fat 11g 14%
Saturated Fat 4.7g 23%
Sodium 560mg 24%
Total Carbohydrate 16g 6%
Dietary Fiber 3.3g 12%
Sugar 1g
Protein 10g 20%
Vitamin D 0.2mcg 1%
Calcium 168mg 13%
Iron 1.3mg 7%
Potassium 177mg 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 34.733 mcg 4%
Thiamin [B1] 0.395 mg 33%
Riboflavin [B2] 0.286 mg 22%
Niacin [B3] 3.023 mg 19%
Pantothenic acid [B5] 0.288 mg 6%
Vitamin B6 0.264 mg 16%
Cobalamin [B12] 0.391 mcg 0%
Floate [B9] 54.1 mcg 0%
Vitamin C 0.4 mg 0%
Vitamin D 0.24 mcg 1%
Vitamin E 0.503 mg 3%
Vitamin K 12.547 mcg 10%
Betaine 1.117 mg 0%
Choline 28.053 mg 5%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 16.3 g 6%
Sugars 1 g 2%
Dietary fiber 3.3 g 12%
Carbohydrate 1 g 0%
Net carbs 15.2g
Aminoacids
Nutrient Amount DV
Alanine 0.496 g 0%
Arginine 0.517 g 0%
Aspartic acid 0.721 g 0%
Cysteine 0.126 g 0%
Glutamic acid 1.984 g 0%
Glycine 0.389 g 0%
Histidine 0.339 g 0%
Isoleucine 0.45 g 0%
Leucine 0.804 g 0%
Lysine 0.692 g 0%
Methionine 0.219 g 0%
Phenylalanine 0.45 g 0%
Proline 0.853 g 0%
Serine 0.52 g 0%
Threonine 0.405 g 0%
Tryptophan 0.117 g 0%
Tyrosine 0.324 g 0%
Valine 0.547 g 0%
Minerals
Nutrient Amount DV
Calcium 167.9 mg 13%
Copper 0.17 mg 19%
Fluoride 0 mcg 0%
Iron 1.26 mg 7%
Magnesium 36.37 mg 9%
Manganese 0.01 mg 0%
Phosphorus 221.3 mg 18%
Potassium 177.03 mg 4%
Selenium 19 mcg 35%
Sodium 559.93 mg 24%
Zinc 1.61 mg 15%
Other
Nutrient Amount DV
Water 36.777 g 0%
Ash 2.933 g 0%