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100-Kcal Lavash Calories
A lavash portion providing about 100 kcal; nutrition values are for 100 g of plain wheat lavash.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of 100-Kcal Lavash (36 g) has 103 calories. That works out to 286 calories per 100 g. It contains 20.2 g of carbs, 3.3 g of protein, 0.4 g of fat and 0.8 g of fiber. Its 9.7 µg of Selenium covers 18% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.
100-Kcal Lavash Nutrition Facts
Selected: 1 piece (medium) · 36 g
103
KCAL / 36G
Carbs
20.2g
· 7% DV
Protein
3.3g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
0.8g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 14% · Fat 3%
100-Kcal Lavash nutrition facts table · 1 piece (medium) (36 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 103 kcal | |
| Total fat | 0.4 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 180 mg | 8% |
| Total carbohydrate | 20.2 g | 7% |
| Fiber | 0.8 g | 3% |
| Protein | 3.3 g | 7% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Medium 100-Kcal Lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 36 g | 103 kcal |
| 0.25 piece (quarter) | 9 g | 26 kcal |
| ½ piece (half) | 18 g | 51 kcal |
| 1 piece (small) | 25 g | 72 kcal |
| 1 piece (large) | 50 g | 143 kcal |
| 1 piece (extra large) | 70 g | 200 kcal |
| 2 piece (double) | 72 g | 206 kcal |
| 100 g | 100 g | 286 kcal |
| 3 piece (triple) | 108 g | 309 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About 100-Kcal Lavash
What is 100-Kcal Lavash, and is it a different kind of bread?
100-Kcal Lavash is a portion of plain wheat lavash sized to provide about 100 kcal, not a separate type of bread. Its defining difference from regular lavash is portion size, rather than a special dough or baking method.
What can you make with 100-Kcal Lavash?
You can use 100-Kcal Lavash for wraps, quick sandwiches, and crisp baked chips. Fill it with vegetables, eggs, cheese, or cooked meat, or cut it into pieces to serve alongside soup or dips.
How do you keep 100-Kcal Lavash from tearing when you roll it?
Warm 100-Kcal Lavash briefly before filling it; cold or dried lavash is more likely to crack. Keep the filling away from the edges, avoid overfilling, and fold the sides in before rolling.
Can you use 100-Kcal Lavash instead of a tortilla?
Yes, 100-Kcal Lavash can stand in for a tortilla in wraps and quesadilla-style meals. Lavash is often larger and thinner, so use less filling and fold or cut it to fit your pan.
How do you store 100-Kcal Lavash after opening the package?
Keep leftover 100-Kcal Lavash sealed in its package or an airtight bag so it does not dry out. Follow the package directions, and discard it if you notice mold, an unusual smell, or a sticky surface.
Can 100-Kcal Lavash be frozen?
Yes, 100-Kcal Lavash freezes well. Separate the pieces with parchment paper, seal them in a freezer-safe bag, and thaw only what you need; briefly warming thawed lavash can make it easier to fold.
Does 100-Kcal Lavash need to be cooked before you eat it?
No, 100-Kcal Lavash is already baked and can be eaten straight from the package. Warming it is optional, but a brief heat makes it softer and more flexible for rolling.
How do you make 100-Kcal Lavash crispy in the oven?
Cut 100-Kcal Lavash into wedges, brush or lightly spray them with oil, and bake until crisp, keeping an eye on them as they brown quickly. Season the pieces before baking or serve them with a dip.
What is the difference between 100-Kcal Lavash and pita bread?
100-Kcal Lavash is a thin, flexible flatbread, while pita is thicker and often forms a pocket as it bakes. Lavash works well for rolling and wrapping; pita is commonly split and filled.
Can you use 100-Kcal Lavash to make a quick pizza?
Yes, 100-Kcal Lavash makes a thin, quick pizza base. Add a modest layer of sauce and toppings, then bake until the edges crisp and the toppings are hot; too much wet topping can make the base soggy.
100-Kcal Lavash Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
1.3mg · 8% DV
B2
0.04mg · 3% DV
B5
0.16mg · 3% DV
Minerals
Selenium
9.72µg · 18% DV
Manganese
0.2mg · 9% DV
Sodium
180mg · 8% DV
Iron
1.3mg · 7% DV
Potassium ⭐
43mg · 1% DV
100-Kcal Lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off 100-Kcal Lavash
To burn the 103 calories in 1 piece (medium) (36 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is 100-Kcal Lavash?
100-Kcal Lavash is a portion of thin, soft wheat flatbread intended to provide about 100 kcal; the nutrition figures refer to plain wheat lavash per 100 g. Lavash is widely eaten across Turkey and neighboring parts of West Asia and the Caucasus. Its mild flavor and flexible texture make it handy for wrapping grilled meat, vegetables or cheese, or serving alongside a meal. It is mainly a source of carbohydrates, with some protein and little fat. For a lighter, more filling wrap, add plenty of salad or grilled vegetables and go easy on rich sauces.
How Nutritious Is 100-Kcal Lavash?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is 100-Kcal Lavash Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does 100-Kcal Lavash Contain Allergens?
Contains these allergens:
Which Diets Is 100-Kcal Lavash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
100-Kcal Lavash Fat Profile
SATURATED
0.09g
MONOUNSATURATED
0.07g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 13:1
Above the ideal 4:1 (13:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.