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Source of fiber, plant protein, and omega-3
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Flax oat lavash (40 g) has 144 calories. That works out to 360 calories per 100 g. It contains 19.2 g of carbs, 5.4 g of protein, 5.2 g of fat and 5.2 g of fiber. Its 1.1 mg of Manganese covers 46% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 40 g
144
KCAL / 40G
Carbs
19.2g
· 7% DV
Protein
5.4g
· 11% DV
Fat
5.2g
· 7% DV
Fiber
5.2g
· 19% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 15% · Fat 32%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 144 kcal | |
| Total fat | 5.2 g | 7% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 172 mg | 7% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 5.2 g | 19% |
| Protein | 5.4 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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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 144 kcal |
| 1 piece (extra small) | 20 g | 72 kcal |
| 1 piece (thin) | 25 g | 90 kcal |
| 2 piece (double) | 50 g | 180 kcal |
| 1 piece (large) | 60 g | 216 kcal |
| 1 serving (medium) | 60 g | 216 kcal |
| 1 piece (extra large) | 80 g | 288 kcal |
| 100 g | 100 g | 360 kcal |
| 1 serving (large) | 100 g | 360 kcal |
Calculated from 360 calories per 100 g.
Flax oat lavash is a thin, wrap-style flatbread made with oats and flaxseed. Recipes may also use other flour and water; flaxseed adds a mild, nutty flavour and affects the bread’s texture.
Flax oat lavash includes oats and flaxseed, while traditional lavash is commonly made mainly from wheat flour. That changes its flavour and texture, and flax oat versions may be less stretchy when rolled.
Mix oat flour and ground flaxseed with water, then knead and let the dough rest briefly. Roll it thin and cook it in a hot pan until done. Add water gradually if the dough feels dry or crumbly.
Flax oat lavash can crack if it is too dry or has cooled and stiffened. Resting the dough and keeping cooked pieces covered helps retain moisture; warming a piece briefly before filling it makes it easier to roll.
Flax oat lavash works well with hummus, roasted vegetables, eggs, cheese, or sliced chicken. Spread moist fillings in a thin layer and avoid overfilling, which can make the lavash split as you fold it.
Yes, fully cooked flax oat lavash can be eaten without reheating. Heating is optional, but a brief warm-up makes it softer and easier to fold; make sure homemade dough is cooked through before serving.
Warm flax oat lavash briefly in a dry skillet, turning it once, until pliable. Avoid leaving it on the heat too long, since it can dry out and become brittle; keep warmed pieces covered until serving.
Let flax oat lavash cool completely, then seal it in an airtight container and refrigerate it. Sealing it while warm traps steam and can make it soggy. Reheat briefly in a skillet to soften before serving.
Yes, flax oat lavash freezes well when sealed in a freezer-safe bag. Separate the pieces with parchment paper so you can remove only what you need, then thaw and warm them briefly before using.
Yes, flax oat lavash can replace a tortilla in many wraps. It may be less elastic, so warm it first, use a moderate amount of filling, and fold the sides inward before rolling.
Vitamins
Biotin
4.8µg · 16% DV
B1
0.15mg · 13% DV
B5
0.29mg · 6% DV
B2
0.05mg · 4% DV
Minerals
Manganese
1.06mg · 46% DV
Phosphorus
158mg · 23% DV
Copper
0.18mg · 20% DV
Selenium
10µg · 18% DV
Sodium
172mg · 7% DV
Potassium ⭐
140mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 144 calories in 1 piece (medium) (40 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.
Flax oat lavash is a thin, flexible flatbread made with oats and flaxseed, inspired by the traditional lavash breads of the Caucasus and neighbouring regions. It has a mild, slightly nutty flavour and is pliable enough to fold or roll around a filling.
Use it for wraps with vegetables, beans, hummus or cheese, or serve it alongside soups and salads. Its fibre and plant protein make it a more substantial choice than a plain flatbread. For a lighter meal, fill it generously with fresh vegetables and keep richer sauces to a modest amount.
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.
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 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.
Contains these allergens:
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
SATURATED
0.54g
MONOUNSATURATED
0.94g
POLYUNSATURATED
2.36g
Omega 6:3 ratio 0.8:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.