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A thin, cooked flatbread made with flour and water; primarily a source of carbohydrates and energy.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Flour-and-water lavash (50 g) has 138 calories. That works out to 275 calories per 100 g. It contains 28.8 g of carbs, 4.5 g of protein, 0.5 g of fat and 1.5 g of fiber. Its 12.5 µg of Selenium covers 23% of the Daily Value. Its glycemic index is 68 (high), so it raises blood sugar quickly.
Selected: 1 piece (medium) · 50 g
138
KCAL / 50G
Carbs
28.8g
· 10% DV
Protein
4.5g
· 9% DV
Fat
0.5g
· 1% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 13% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.1 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 1.5 g | 5% |
| Protein | 4.5 g | 9% |
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) | 50 g | 138 kcal |
| 1 slice (thin) | 25 g | 69 kcal |
| 1 piece (small) | 30 g | 83 kcal |
| ½ piece (half) | 45 g | 124 kcal |
| 1 serving (medium) | 60 g | 165 kcal |
| 1 piece (large) | 75 g | 206 kcal |
| 1 piece (whole) | 90 g | 248 kcal |
| 100 g | 100 g | 275 kcal |
| 1 piece (extra large) | 100 g | 275 kcal |
Calculated from 275 calories per 100 g.
Flour-and-water lavash is a thin, soft flatbread traditionally cooked on a hot griddle or in a very hot oven. It is common across parts of the Caucasus and surrounding regions, and is often used to wrap food.
Flour-and-water lavash is made by mixing flour and water into a dough, rolling it very thin, then cooking it quickly on a hot surface. Some recipes add salt; traditional equipment and methods vary by region.
Flour-and-water lavash is usually thin and flexible, making it easy to wrap around fillings. Pita is thicker and often forms a pocket as it bakes, so it is commonly split and stuffed instead.
Warm flour-and-water lavash briefly before filling it so it becomes flexible. Keep wet or heavy fillings away from the edges, avoid overfilling, and fold the sides inward before rolling to help prevent tears.
Flour-and-water lavash works for wraps, roll-ups, and quick flatbread pizzas. Cut leftover lavash into pieces and bake them until crisp for homemade chips, or serve it alongside dips, soups, and grilled foods.
Yes, flour-and-water lavash freezes well. Separate the pieces with parchment so they do not stick together, seal them in a freezer-safe bag, and thaw what you need before briefly warming it to restore flexibility.
Keep flour-and-water lavash sealed at room temperature in a cool, dry place to slow it from drying out. Refrigeration can make flatbread stale faster; for longer storage, freezing is a better option.
Yes, flour-and-water lavash can be eaten without reheating because it is already cooked. Warming it is optional, but a brief spell in a pan can make it softer and easier to fold around fillings.
Not automatically: flour-and-water lavash and tortillas can both be made with refined or whole-grain flour, and their recipes and serving sizes vary. Compare the ingredients and choose the type that fits the meal you are making.
To make chips from flour-and-water lavash, cut it into triangles, arrange them in a single layer, and bake until crisp. Add herbs or spices before baking; keep an eye on them because thin pieces can brown quickly.
Vitamins
B1
0.05mg · 4% DV
B3
0.6mg · 4% DV
B5
0.15mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Selenium
13µg · 24% DV
Manganese
0.25mg · 11% DV
Phosphorus
50mg · 7% DV
Copper
0.05mg · 6% DV
Potassium ⭐
60mg · 2% DV
Sodium
7.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 calories in 1 piece (medium) (50 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.
Flour-and-water lavash is a thin flatbread, rolled out and cooked on a hot surface such as a griddle or the walls of a traditional oven. It is part of food traditions across the Caucasus and neighbouring regions, including Turkey, with local variations in thickness and preparation.
Fresh lavash is pliable and mild, so it can wrap grilled meat, cheese or vegetables, or be served alongside soups and stews. In Turkey and elsewhere in the region, it often accompanies kebabs and shared meals; once dried, it keeps longer and can be softened again. Its nutritional profile is chiefly that of a grain-based source of energy, with about 57.5 g of carbohydrate per 100 g. Pair it with vegetables and a protein-rich filling for a more substantial wrap.
Low
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
0.1g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.21g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.