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Sourdough rye lavash Calories
Thin sourdough rye flatbread with moderate fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sourdough rye lavash (35 g) has 107 calories. That works out to 305 calories per 100 g. It contains 20.4 g of carbs, 3 g of protein, 1.1 g of fat and 2.8 g of fiber. Its 0.7 mg of Manganese covers 32% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Sourdough rye lavash Nutrition Facts
Selected: 1 piece (medium) · 35 g
107
KCAL / 35G
Carbs
20.4g
· 7% DV
Protein
3g
· 6% DV
Fat
1.1g
· 1% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
Sourdough rye lavash nutrition facts table · 1 piece (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 107 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 217 mg | 9% |
| Total carbohydrate | 20.4 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 3 g | 6% |
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 Sourdough rye lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 35 g | 107 kcal |
| 1 piece (quarter) | 10 g | 31 kcal |
| ½ piece (half) | 18 g | 55 kcal |
| 1 piece (small) | 20 g | 61 kcal |
| 1 serving (medium) | 35 g | 107 kcal |
| 1 piece (large) | 50 g | 153 kcal |
| 1 piece (jumbo) | 70 g | 214 kcal |
| 2 piece (double) | 70 g | 214 kcal |
| 100 g | 100 g | 305 kcal |
| 3 piece (triple) | 105 g | 320 kcal |
Calculated from 305 calories per 100 g.
Frequently Asked Questions About Sourdough rye lavash
What is sourdough rye lavash?
Sourdough rye lavash is a thin flatbread made with rye flour and a sourdough starter. It has a tangier, more rye-forward flavor than many plain flatbreads. Recipes vary, and some include wheat flour alongside rye.
Is sourdough rye lavash made with 100% rye flour?
Not necessarily. Sourdough rye lavash may contain wheat flour as well as rye, since wheat can make a thin flatbread easier to roll and fold. Check the ingredient list if you need to know the exact flour blend.
Can you use sourdough rye lavash instead of a tortilla?
Yes, sourdough rye lavash can replace a tortilla in wraps, but its larger, thinner shape and rye flavor may change the result. Warm it first, add fillings in a narrow strip, and fold gently to reduce tearing.
Does sourdough rye lavash need to be toasted before eating?
No, sourdough rye lavash does not need to be toasted before eating. Warming it briefly in a skillet or oven can make it more pliable for wraps and bring out its aroma; avoid prolonged heating, which can dry it out.
Why does sourdough rye lavash crack when folded?
Sourdough rye lavash can crack when it is dry, cold, or folded too tightly. Warm it briefly and keep it covered with a clean towel while assembling your wrap. Rye dough can be less elastic than wheat-based flatbread.
How should you store sourdough rye lavash?
Keep sourdough rye lavash sealed in a bag or airtight container in a cool, dry place so it does not dry out. If you see mold, discard the whole piece rather than trimming the affected spot.
Can sourdough rye lavash be frozen?
Yes, sourdough rye lavash freezes well when wrapped airtight. Separate pieces with parchment paper if you want to take out one at a time. Thaw before serving, then warm briefly to soften the bread.
Does sourdough fermentation make rye lavash gluten-free?
No, sourdough fermentation does not make sourdough rye lavash gluten-free. Rye contains gluten, and a recipe may also include wheat flour. Fermentation changes the dough but does not make it suitable for someone who must avoid gluten.
Is sourdough rye lavash a filling choice for lunch?
It can be a filling lunch base, especially when paired with a protein source and vegetables. Rye contributes fiber, while a wrap filled mainly with sauces or low-protein ingredients may be less satisfying.
Can people with diabetes eat sourdough rye lavash?
People with diabetes may include sourdough rye lavash, but sourdough does not remove its carbohydrates or guarantee a small blood-glucose response. Portion size and the rest of the meal matter; ask your diabetes care team for advice tailored to you.
Sourdough rye lavash Vitamins & Minerals
Vitamins
B1
0.1mg · 8% DV
B3
1.09mg · 7% DV
B6
0.08mg · 5% DV
Biotin
1.4µg · 5% DV
Minerals
Manganese
0.74mg · 32% DV
Selenium
8.4µg · 15% DV
Phosphorus
74mg · 11% DV
Sodium
217mg · 9% DV
Potassium ⭐
93mg · 3% DV
Sourdough rye lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sourdough rye lavash
To burn the 107 calories in 1 piece (medium) (35 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 Sourdough rye lavash?
Sourdough rye lavash is a thin flatbread made with rye flour and a naturally fermented dough. Lavash is associated with the cuisines of Armenia, the Caucasus and neighbouring regions; this rye version brings a darker colour and more pronounced, gently tangy flavour than many familiar wheat-based flatbreads. It is baked in thin sheets, which can stay pliable or turn crisp when toasted.
Use it for wraps with grilled vegetables, cheese, eggs or meat, or serve it alongside soups and dips. Its mild sourness works especially well with fresh herbs and savoury fillings. It is mainly a carbohydrate source, with 8.1 g of fibre per 100 g. For a more filling meal, pair a piece with a protein-rich filling and plenty of vegetables.
How Nutritious Is Sourdough rye 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 Sourdough rye 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 Sourdough rye lavash Contain Allergens?
Contains these allergens:
Which Diets Is Sourdough rye 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
Sourdough rye lavash Fat Profile
SATURATED
0.15g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.4g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.