Tropical Smoothie Cafe’s All American wrap is a popular menu item that packs a lot of flavor into a handheld sandwich. But with all those tasty ingredients layered between a wrap, it’s natural to wonder just how many calories are contained in one of these hearty wraps.
A Breakdown of the All American Wrap
The All American wrap contains turkey, ham, roast beef, Monterey Jack cheese, cheddar cheese, lettuce, tomatoes, onions, green peppers, and Tropical Smoothie’s signature ranch dressing. All of these ingredients are rolled up in a spinach tortilla wrap.
Here is a summary of what goes into a Tropical Smoothie All American wrap:
- Spinach tortilla wrap
- Sliced turkey
- Sliced ham
- Sliced roast beef
- Monterey Jack cheese
- Cheddar cheese
- Lettuce
- Tomato slices
- Onion
- Green bell pepper
- Tropical Smoothie ranch dressing
With all of these ingredients accounted for, we can start to get an estimate of the total calorie count.
Calculating Calories in Each Ingredient
To determine the total calories in a Tropical Smoothie All American wrap, we need to look at the calorie counts for each individual ingredient:
Spinach Tortilla Wrap
A 10-inch spinach tortilla wrap contains approximately 80 calories.
Turkey
A serving of 2 oz sliced turkey breast contains approximately 35 calories.
Ham
A serving of 2 oz sliced ham contains approximately 55 calories.
Roast Beef
A serving of 2 oz sliced roast beef contains approximately 115 calories.
Monterey Jack Cheese
A 1 oz serving of Monterey Jack cheese contains approximately 95 calories.
Cheddar Cheese
A 1 oz serving of cheddar cheese contains approximately 115 calories.
Lettuce
1 cup of shredded lettuce contains approximately 5 calories.
Tomato
1 small tomato, sliced, contains approximately 10 calories.
Onion
1⁄4 cup sliced onion contains approximately 15 calories.
Green Pepper
1⁄4 cup sliced green pepper contains approximately 10 calories.
Tropical Smoothie Ranch Dressing
2 tablespoons of Tropical Smoothie ranch dressing contains approximately 140 calories.
Totaling Up the Calories
Adding up the calories for each ingredient gives us the following totals:
| Ingredient | Calories |
|---|---|
| Spinach wrap | 80 |
| Turkey | 35 |
| Ham | 55 |
| Roast beef | 115 |
| Monterey Jack cheese | 95 |
| Cheddar cheese | 115 |
| Lettuce | 5 |
| Tomato | 10 |
| Onion | 15 |
| Green pepper | 10 |
| Ranch dressing | 140 |
| Total Calories | 675 |
Based on these estimates, a Tropical Smoothie All American wrap contains approximately 675 calories.
Variables that Impact Calorie Count
Keep in mind that the actual calorie count of an All American wrap can vary slightly depending on:
- Exact portion sizes of each ingredient
- Calorie differences between various brands of tortillas, cheese, etc.
- Any substitutions or modifications requested
For example, switching from a spinach wrap to a tomato-basil wrap may alter the calories. Getting a double portion of meat or cheese adds extra calories. Removing an ingredient like the salad greens reduces calories a small amount.
But the 675 calorie total gives a good general idea of what to expect from a standard All American wrap from Tropical Smoothie.
Nutritional Benefits of the Ingredients
While the All American wrap is high in calories, it does provide some nutritional value with ingredients like:
- Spinach wrap: Spinach contains vitamin A, vitamin K, folate, and manganese.
- Turkey and ham: Lean protein sources that provide nutrients like niacin, vitamin B6, and phosphorus.
- Cheese: Contains protein, calcium, vitamin A, and vitamin B12.
- Lettuce and vegetables: Supply fiber, vitamin C, vitamin K, potassium, and antioxidants.
The mix of vegetables, lean protein, calcium, and fiber makes this wrap more nutritionally well-rounded than options made with more processed ingredients.
Ways to Lighten Up the All American Wrap
If you’re looking for ways to cut back on the 675 calorie count, there are some simple modifications you can request:
- Get a lower calorie wrap like a flour tortilla (around 80 calories) or lettuce wrap.
- Ask for just one type of meat instead of turkey, ham and roast beef.
- Get just one type of cheese rather than both Monterey Jack and cheddar.
- Limit the amount of ranch dressing or substitute for a lighter dressing.
- Load up on extra veggies like tomatoes, onions, peppers.
You can also request half portions if you want smaller amounts of the ingredients. Or consider splitting the wrap with a friend so you each get half!
Comparing to Other Tropical Smoothie Wraps
The All American is one of the higher calorie wraps on the Tropical Smoothie menu. Here’s how it compares to the nutrition info of some other Tropical Smoothie wraps:
| Wrap | Calories |
|---|---|
| All American | 675 |
| Buffalo Chicken | 460 |
| Chicken Caesar | 670 |
| Thai Chicken | 540 |
| Chicken Fajita | 590 |
| Jamaican Jerk Chicken | 440 |
| Club | 600 |
As you can see, the All American is one of the higher calorie options, beaten only by the Chicken Caesar wrap. Choosing wraps like the Buffalo Chicken, Jamaican Jerk Chicken, or Thai Chicken can trim over 100 calories from your meal.
The All American Wrap as Part of a Balanced Diet
While the All American wrap is high in calories, it can potentially fit into a well-balanced diet when consumed in moderation. The 675 calorie count represents about 33% of the daily recommended 2,000 calorie intake for an average adult.
For a healthy individual trying to maintain their weight, the All American wrap could reasonably fit into their daily calorie budget, especially if they select lower calorie foods and beverages for the rest of the day’s meals and snacks.
However, for those limiting calories for weight loss, the wrap represents over 30% of a reduced 1,500 calorie diet. In this case, consider splitting the wrap into two smaller servings and pairing it with lower calorie side items to reduce the meal’s overall calorie density.
Conclusion
Tropical Smoothie’s All American wrap contains approximately 675 calories, based on estimates for standard serving sizes of its turkey, ham, roast beef and other nutritious ingredients wrapped in a spinach tortilla. While it is one of the higher calorie options on the Tropical Smoothie menu, simple modifications like reducing meats, cheese, and dressing can lower the calorie count. When consumed in moderation as part of an overall balanced diet, the tasty All American wrap can fit into a healthy lifestyle.