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Egg lavash toast is a balanced breakfast option, rich in protein and carbohydrates.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Egg lavash toast (120 g) has 252 calories. That works out to 210 calories per 100 g. It contains 28.8 g of carbs, 11.4 g of protein, 9 g of fat and 2.2 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 60 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 120 g
252
KCAL / 120G
Carbs
28.8g
· 10% DV
Protein
11.4g
· 23% DV
Fat
9g
· 12% DV
Fiber
2.2g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 19% · Fat 33%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 252 kcal | |
| Total fat | 9 g | 12% |
| Saturated fat | 2.64 g | 13% |
| Trans fat | 0.01 g | |
| Sodium | 408 mg | 18% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 2.2 g | 8% |
| Protein | 11.4 g | 23% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 120 g | 252 kcal |
| ½ piece (half) | 60 g | 126 kcal |
| 1 slice (thin) | 60 g | 126 kcal |
| 1 piece (small) | 90 g | 189 kcal |
| 1 slice (thick) | 90 g | 189 kcal |
| 100 g | 100 g | 210 kcal |
| 1 serving (medium) | 120 g | 252 kcal |
| 1 piece (large) | 160 g | 336 kcal |
| 1 piece (jumbo) | 180 g | 378 kcal |
| 2 piece (double) | 240 g | 504 kcal |
Calculated from 210 calories per 100 g.
Egg lavash toast is made by cooking beaten egg in a pan and joining it with lavash. Pour the egg into a lightly oiled pan, lay the lavash over it, then add fillings and fold once the egg has set.
Yes, a tortilla can replace lavash in egg lavash toast. It may be thicker or smaller, so use enough egg to cover its surface and avoid overfilling it. The result will be similar, though the texture and flavor will differ slightly.
To keep egg lavash toast from getting soggy, use less wet filling and let the egg set before folding. Drain tomatoes or other juicy ingredients, and cook the toast in a warm pan until the lavash has lightly crisped on both sides.
Yes, cheese works well in egg lavash toast. Add grated or thinly sliced cheese after the egg begins to set, then fold the lavash over it. Covering the pan briefly helps the cheese melt without needing to overcook the lavash.
Yes, you can make egg lavash toast in an air fryer if you secure the lavash so it does not lift into the heating element. Assemble it in an air-fryer-safe dish or fold it firmly, then cook until the egg is fully set.
Cheese, spinach, peppers, mushrooms, and cooked sausage all work well in egg lavash toast. Cook watery vegetables first and keep the filling modest so the lavash folds neatly and stays crisp rather than turning damp.
Egg lavash toast is best cooked just before serving because lavash softens as it sits against egg and fillings. You can prepare the fillings ahead, then cook and assemble the toast when you are ready to eat.
Serve egg lavash toast with fresh fruit, sliced tomatoes, or a simple green salad. These add freshness alongside the warm, savory toast. For breakfast, coffee or tea also pairs naturally with it.
You can freeze egg lavash toast, but its texture may suffer: cooked egg can become watery and the lavash may lose its crispness after thawing. For the best result, freeze it wrapped airtight and reheat from frozen in a pan until hot throughout.
Reheat egg lavash toast in a covered pan over low-to-medium heat, turning it once so the center warms without scorching the lavash. Avoid prolonged microwave heating, which can make the egg rubbery and the bread chewy.
Vitamins
Biotin
12µg · 40% DV
B12
0.84µg · 35% DV
B2
0.26mg · 20% DV
B5
0.84mg · 17% DV
Minerals
Selenium
13µg · 24% DV
Phosphorus
132mg · 19% DV
Sodium
408mg · 18% DV
Zinc
1.32mg · 12% DV
Potassium ⭐
168mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 252 calories in 1 piece (medium) (120 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.
Egg lavash toast is a quick Turkish-style breakfast made by cooking egg with lavash flatbread, often folded or wrapped and toasted in a pan. Fillings vary from one kitchen to another; a little cheese or fresh herbs can be added, or it can be kept simple.
The bread turns lightly crisp while the egg keeps the centre soft. In Turkey, it is commonly served hot for breakfast with tea and fresh vegetables; elsewhere, it also makes an easy brunch or light lunch. Egg contributes protein and lavash supplies much of the carbohydrate, making it a filling combination. For a lighter version, use only a little oil and serve it with tomatoes, cucumber or leafy greens.
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.
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.
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.
Contains these allergens:
Vegan
— Not suitable
Vegetarian
— Not 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
SATURATED
2.64g
MONOUNSATURATED
3.12g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.