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Whole wheat lavash Calories
Fiber-rich whole grain flatbread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat lavash (60 g) has 172 calories. That works out to 286 calories per 100 g. It contains 33.4 g of carbs, 5.6 g of protein, 1.9 g of fat and 4.9 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Whole wheat lavash Nutrition Facts
Selected: 1 piece (medium) · 60 g
172
KCAL / 60G
Carbs
33.4g
· 12% DV
Protein
5.6g
· 11% DV
Fat
1.9g
· 2% DV
Fiber
4.9g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Whole wheat lavash nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.33 g | 2% |
| Trans fat | 0 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 33.4 g | 12% |
| Fiber | 4.9 g | 18% |
| Protein | 5.6 g | 11% |
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 Whole wheat lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 172 kcal |
| 0.25 piece (quarter) | 15 g | 43 kcal |
| 1 ounce (small) | 28.4 g | 81 kcal |
| 1 piece (small) | 30 g | 86 kcal |
| ½ piece (half) | 30 g | 86 kcal |
| 1 serving (thin) | 45 g | 129 kcal |
| 1 serving (thick) | 75 g | 215 kcal |
| 1 piece (large) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (jumbo) | 120 g | 343 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Whole wheat lavash
What is whole wheat lavash made of?
Whole wheat lavash is a thin, flexible flatbread made primarily with whole wheat flour, water, salt and often yeast. Packaged whole wheat lavash is a processed bread product; using whole wheat flour does not make it unprocessed.
How is whole wheat lavash different from regular lavash?
Whole wheat lavash is made with whole wheat flour, while regular lavash is often made with refined flour. The whole grain gives it a heartier flavor and a less delicate texture, which can make it slightly less pliable when cold.
How do you keep whole wheat lavash from cracking when rolling it?
Warm whole wheat lavash briefly before filling it. A dry skillet or a short stint in the microwave makes the bread more flexible. Use a moderate amount of filling and roll gently rather than pulling the lavash tightly around it.
How should you store whole wheat lavash after opening?
Keep whole wheat lavash sealed in its original packaging or an airtight bag, following the package’s storage directions. Once opened, limiting its exposure to air helps prevent it from drying out. Discard it if you see mold or notice an unusual smell.
Can you freeze whole wheat lavash?
Yes, whole wheat lavash freezes well. Separate the pieces with parchment paper, then seal them in a freezer-safe bag. Thaw only what you need; warming it briefly in a skillet can help restore its flexibility before serving.
How do you make whole wheat lavash at home?
To make whole wheat lavash at home, combine whole wheat flour with water, salt and yeast, knead the dough, and let it rest. Roll it very thin and cook each piece in a hot, dry skillet. Keep cooked lavash under a clean towel so it stays soft.
What can you put in a whole wheat lavash wrap?
Whole wheat lavash works well for wraps with grilled vegetables, hummus, falafel, chicken or sliced cheese. Spread a thin layer of sauce, keep juicy fillings in the center, and leave room at the edges so the lavash can fold without tearing.
Can whole wheat lavash help with weight loss?
Whole wheat lavash is not a weight-loss food by itself, but its fiber may help some people feel satisfied. The size of the portion and the filling matter too; generous amounts of creamy sauce or fatty ingredients can make a wrap more energy-dense.
Does whole wheat lavash raise blood sugar?
Yes, whole wheat lavash contains carbohydrates and can raise blood sugar. Whole grain flour does not remove that effect, and portion size matters. If you have diabetes, ask your doctor or dietitian how to fit it into your meals.
Can you make whole wheat lavash chips in the oven?
Yes, cut whole wheat lavash into wedges or strips, season them, and bake until crisp. They make a crunchy topping for soup or a snack with dips. Watch them closely near the end, since thin pieces can brown quickly.
Whole wheat lavash Vitamins & Minerals
Vitamins
B1
0.25mg · 21% DV
B3
3.06mg · 19% DV
Biotin
2.4µg · 8% DV
B5
0.33mg · 7% DV
Minerals
Manganese
1.32mg · 57% DV
Selenium
19µg · 35% DV
Phosphorus
153mg · 22% DV
Copper
0.14mg · 16% DV
Sodium
306mg · 13% DV
Potassium ⭐
159mg · 5% DV
Whole wheat lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat lavash
To burn the 172 calories in 1 piece (medium) (60 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 Whole wheat lavash?
Whole wheat lavash is a thin, soft flatbread made from whole wheat flour and cooked on a hot griddle or oven surface. Lavash is a traditional bread across Turkey and neighbouring regions; the whole wheat version has a heartier, slightly nutty flavour than one made with refined flour.
It is commonly used for wraps with grilled meat, vegetables or cheese, and can also be served alongside dips and stews. Fresh lavash bends easily, while older pieces tend to dry and crack. It is a fibre-rich bread, with 8.1 g of fibre per 100 g. For a lighter wrap, fill it generously with salad or grilled vegetables and go easy on rich sauces.
How Nutritious Is Whole wheat lavash?
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 Whole wheat lavash Processed?
NOVA 3
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 Whole wheat lavash Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat lavash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole wheat lavash Fat Profile
SATURATED
0.33g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.71g
Omega 6:3 ratio 13.2:1
Above the ideal 4:1 (13.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.