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Cold Lavash Wrap Calories
A light cold lavash wrap filled with chopped tomato, cucumber, onion and herbs.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Cold Lavash Wrap (180 g) has 310 calories. That works out to 172 calories per 100 g. It contains 53.6 g of carbs, 9.2 g of protein, 7.7 g of fat and 4.3 g of fiber. Its 18.9 µg of Selenium covers 34% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Cold Lavash Wrap Nutrition Facts
Selected: 1 serving (medium) · 180 g
310
KCAL / 180G
Carbs
53.6g
· 19% DV
Protein
9.2g
· 18% DV
Fat
7.7g
· 10% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 11% · Fat 22%
Cold Lavash Wrap nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 310 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.3 g | 7% |
| Trans fat | 0 g | |
| Sodium | 693 mg | 30% |
| Total carbohydrate | 53.6 g | 19% |
| Fiber | 4.3 g | 15% |
| Protein | 9.2 g | 18% |
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 Serving of Cold Lavash Wrap?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 310 kcal |
| 1 ounce (thin) | 28 g | 48 kcal |
| 100 g | 100 g | 172 kcal |
| 1 piece (small) | 120 g | 206 kcal |
| 1 cup (chopped) | 150 g | 258 kcal |
| 1 serving (large) | 240 g | 413 kcal |
| 1 piece (extra large) | 300 g | 516 kcal |
| 2 serving (double) | 360 g | 619 kcal |
Calculated from 172 calories per 100 g.
Frequently Asked Questions About Cold Lavash Wrap
What is a Cold Lavash Wrap?
A Cold Lavash Wrap is a soft lavash flatbread filled with chopped tomato, cucumber, onion, and herbs, then served without heating the filling. Its fresh vegetables make it different from a cooked or grilled wrap.
How do you make a Cold Lavash Wrap?
Make a Cold Lavash Wrap by washing and drying the vegetables, chopping them finely, and spreading them over lavash before rolling it tightly. Keep wet sauces separate until serving to help the bread hold its shape.
Is a Cold Lavash Wrap the same as a traditional Turkish söğüş?
No. This Cold Lavash Wrap has a chopped vegetable filling, while traditional Turkish söğüş commonly refers to chilled, cooked offal or head meat. The similar name does not mean the two dishes have the same ingredients.
Can you freeze a Cold Lavash Wrap?
Freezing a Cold Lavash Wrap is not recommended. Tomato and cucumber become watery and lose their crisp texture after thawing, which can make the lavash soggy; assemble it fresh or refrigerate it briefly instead.
How do you stop a Cold Lavash Wrap from falling apart?
To keep a Cold Lavash Wrap intact, dry the vegetables well, avoid overfilling, and leave a clear edge of lavash for sealing. Roll it firmly, seam-side down, and cut it only when you are ready to serve.
What sauce goes well in a Cold Lavash Wrap?
A light lemon-yogurt sauce or a little olive oil with lemon complements a Cold Lavash Wrap. Use only a small amount, since juicy tomatoes and cucumbers already release liquid that can soften the flatbread.
What can you serve with a Cold Lavash Wrap?
A Cold Lavash Wrap pairs well with a simple soup, a leafy salad, or a glass of ayran. These sides complement the fresh vegetable filling without overwhelming its mild flavor.
Can you pack a Cold Lavash Wrap for lunch?
Yes, a Cold Lavash Wrap can go in a packed lunch if kept chilled in a sealed container. For a less soggy result, pack the sauce separately and add it just before eating.
How long does a Cold Lavash Wrap keep in the refrigerator?
A Cold Lavash Wrap keeps for about 1–2 days in a covered container in the refrigerator, though the vegetables gradually soften the lavash. Discard it if it has been left at room temperature for over two hours.
Is a Cold Lavash Wrap a good choice for weight loss?
A Cold Lavash Wrap can fit into a weight-loss meal, especially when filled mostly with vegetables and served without a heavy sauce. Its portion size and additions such as cheese or oily dressing affect how filling and energy-dense the meal is.
Cold Lavash Wrap Vitamins & Minerals
Vitamins
Vitamin K
32.4µg · 27% DV
B1
0.22mg · 18% DV
B3
2.79mg · 17% DV
B6
0.29mg · 17% DV
Minerals
Selenium
19µg · 35% DV
Sodium
693mg · 30% DV
Copper
0.22mg · 24% DV
Phosphorus
155mg · 22% DV
Potassium ⭐
405mg · 12% DV
Cold Lavash Wrap Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Cold Lavash Wrap
To burn the 310 calories in 1 serving (medium) (180 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 Cold Lavash Wrap?
A Cold Lavash Wrap is a simple, uncooked filling of chopped tomato, cucumber, onion and herbs rolled in thin lavash flatbread. Lavash is widely eaten across Turkey and neighbouring regions, and this kind of quick vegetable wrap is an easy way to use fresh produce at home.
The filling is cool, juicy and lightly sharp from the onion, while the bread stays soft and pliable. It works well as a light lunch or snack; in Turkey, it may be served with ayran, while elsewhere it pairs easily with a salad or a drink of your choice. Its energy comes mostly from carbohydrates, with vegetables adding some fibre. For a more substantial meal, serve it alongside extra salad.
How Nutritious Is Cold Lavash Wrap?
Nutrient density
Medium
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 Cold Lavash Wrap 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 Cold Lavash Wrap Contain Allergens?
Contains these allergens:
Which Diets Is Cold Lavash Wrap Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Cold Lavash Wrap Fat Profile
SATURATED
1.3g
MONOUNSATURATED
2.09g
POLYUNSATURATED
3.06g
Omega 6:3 ratio 26.5:1
Above the ideal 4:1 (26.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.