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Buckwheat lavash (raw) Calories
Gluten-free, high fiber, source of minerals and B vitamins, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat lavash (raw) (50 g) has 118 calories. That works out to 235 calories per 100 g. It contains 24 g of carbs, 3.8 g of protein, 0.8 g of fat and 2.6 g of fiber. Its 0.7 mg of Manganese covers 28% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Buckwheat lavash (raw) Nutrition Facts
Selected: 1 piece (medium) · 50 g
118
KCAL / 50G
Carbs
24g
· 9% DV
Protein
3.8g
· 8% DV
Fat
0.8g
· 1% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Buckwheat lavash (raw) nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 118 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 24 g | 9% |
| Fiber | 2.6 g | 9% |
| Protein | 3.8 g | 8% |
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 Buckwheat lavash (raw)?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 118 kcal |
| ½ piece (half) | 25 g | 59 kcal |
| 1 piece (small) | 30 g | 71 kcal |
| 1 slice (thin) | 40 g | 94 kcal |
| 1 slice (thick) | 60 g | 141 kcal |
| 1 piece (large) | 80 g | 188 kcal |
| 100 g | 100 g | 235 kcal |
| 2 piece (double) | 100 g | 235 kcal |
Calculated from 235 calories per 100 g.
Frequently Asked Questions About Buckwheat lavash (raw)
What does buckwheat lavash taste like?
Buckwheat lavash has a mildly earthy, nutty flavor that is more pronounced than wheat lavash. Its taste pairs well with savory fillings such as roasted vegetables, cheese, eggs, or grilled meat, and warming it briefly can make it easier to fold.
Can you use buckwheat lavash for wraps?
Yes, buckwheat lavash can be used for wraps. Warm it first so it bends more readily, add a moderate amount of filling, and fold gently; buckwheat-based dough can be less elastic than wheat dough and may split if overloaded.
How do you keep buckwheat lavash from breaking?
To keep buckwheat lavash from breaking, avoid overcooking it and warm it before folding. Buckwheat flour does not provide the stretchy structure that wheat gluten does, so a moist dough and a suitable binder in homemade recipes can help hold the bread together.
Is buckwheat lavash the same as a buckwheat tortilla?
Not necessarily. Buckwheat lavash is a thin flatbread, while a tortilla is a different flatbread style; recipes and thickness can vary. Both can be used as wraps, but buckwheat lavash is typically prepared as a thin sheet and may be more fragile.
How do you cook raw buckwheat lavash?
Cook raw buckwheat lavash in a hot, dry skillet until the underside is set and lightly browned, then turn it over to cook the other side. Keep the heat moderate enough to cook it through without drying it out and making it brittle.
Can you eat buckwheat lavash raw?
No, raw buckwheat lavash should be cooked before eating. Uncooked flour and dough can carry microbes that cooking destroys, and the raw dough is not intended to have the texture or flavor of finished flatbread.
What fillings go well with buckwheat lavash?
Buckwheat lavash works well with savory fillings such as hummus, roasted vegetables, leafy greens, eggs, cheese, or cooked chicken. Use thick spreads rather than runny sauces, which can soften the bread too much and make it tear.
How do you store buckwheat lavash?
Keep buckwheat lavash sealed in the refrigerator so it does not dry out, and use freshly made raw dough promptly. For packaged lavash, follow the storage directions after opening; the appropriate shelf life varies by product and preparation.
Can buckwheat lavash be frozen?
Yes, buckwheat lavash can be frozen. Separate individual pieces with parchment or baking paper, seal them in a freezer bag, and thaw only what you need; warming the thawed bread briefly in a skillet helps restore flexibility.
Why is buckwheat lavash more fragile than wheat lavash?
Buckwheat lavash is often more fragile because buckwheat flour lacks wheat gluten, which gives conventional lavash much of its stretch. Recipes may use other ingredients to bind the dough, but even then the bread usually needs gentler handling than wheat lavash.
Buckwheat lavash (raw) Vitamins & Minerals
Vitamins
B1
0.19mg · 16% DV
B3
1.9mg · 12% DV
B6
0.19mg · 11% DV
Biotin
3µg · 10% DV
Minerals
Manganese
0.65mg · 28% DV
Copper
0.15mg · 17% DV
Phosphorus
95mg · 14% DV
Magnesium
42mg · 10% DV
Potassium ⭐
160mg · 5% DV
Sodium
1mg · 0% DV
Buckwheat lavash (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat lavash (raw)
To burn the 118 calories in 1 piece (medium) (50 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 Buckwheat lavash (raw)?
Buckwheat lavash (raw) is a thin, uncooked flatbread made with buckwheat flour. It takes its form from lavash, the soft, flexible flatbread associated with the Caucasus and West Asia, but uses buckwheat instead of the more usual wheat flour. Cook it on a hot pan or griddle before serving; it becomes pliable and ready to wrap.
Its mild, earthy flavour works with savoury fillings such as grilled vegetables, beans, eggs or cheese, whether served at breakfast or as a quick lunch wrap. It is relatively low in fat and provides fibre: 100 g contains 5.2 g. For a lighter meal, fill it generously with vegetables and use a modest amount of richer sauces or cheese.
How Nutritious Is Buckwheat lavash (raw)?
Nutrient density
High
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 Buckwheat lavash (raw) 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 Buckwheat lavash (raw) Contain Allergens?
No known major allergens
Which Diets Is Buckwheat lavash (raw) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat lavash (raw) Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.1g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 9.5:1
Above the ideal 4:1 (9.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.