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Gluten-free, fiber-rich, oat-based lavash
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Gluten-free oat flour lavash (60 g) has 162 calories. That works out to 270 calories per 100 g. It contains 28.8 g of carbs, 5.1 g of protein, 2.5 g of fat and 4.5 g of fiber. Its 1.4 mg of Manganese covers 60% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
162
KCAL / 60G
Carbs
28.8g
· 10% DV
Protein
5.1g
· 10% DV
Fat
2.5g
· 3% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 13% · Fat 14%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 162 kcal | |
| Total fat | 2.5 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 5.1 g | 10% |
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) | 60 g | 162 kcal |
| 1 piece (extra small) | 30 g | 81 kcal |
| ½ piece (half) | 30 g | 81 kcal |
| 1 piece (small) | 40 g | 108 kcal |
| 1 piece (thin) | 50 g | 135 kcal |
| 1 piece (whole) | 60 g | 162 kcal |
| 1 piece (thick) | 80 g | 216 kcal |
| 1 piece (large) | 90 g | 243 kcal |
| 100 g | 100 g | 270 kcal |
| 2 piece (double) | 120 g | 324 kcal |
| 1 piece (extra large) | 120 g | 324 kcal |
Calculated from 270 calories per 100 g.
Gluten-free oat flour lavash is made by mixing oat flour with liquid ingredients into a workable dough, rolling it thin, and cooking it. Letting the dough rest before rolling can make it easier to handle and help prevent cracks.
Yes, gluten-free oat flour lavash can be used for wraps. Warm it briefly first so it bends more easily, then add a moderate amount of filling and fold the sides in before rolling to reduce splitting.
Gluten-free oat flour lavash can break because oat dough lacks the stretchy gluten network found in wheat dough. It is more likely to crack when cold, overcooked, or too dry, so warm it gently and avoid overfilling.
Store gluten-free oat flour lavash in an airtight container once it has cooled. Keep it refrigerated if you are not eating it soon, and separate pieces with parchment so they do not stick together.
Yes, gluten-free oat flour lavash can be frozen. Stack cooled pieces with parchment between them, seal them in a freezer-safe bag, and thaw only what you need; a brief warm-up in a skillet helps restore flexibility.
Reheat gluten-free oat flour lavash in a skillet over medium heat for a short time on each side. If it has dried out, sprinkle it lightly with water and cover the pan briefly; prolonged heating can make it brittle.
Gluten-free oat flour lavash works well with grilled vegetables, hummus, eggs, or chicken. Choose fillings that are not too wet and spread them in a thin layer, since excess moisture can make the lavash tear.
Yes, gluten-free oat flour lavash usually has a mild oat flavor and a less elastic texture than wheat lavash. Its flexibility can vary with the recipe, so warming it before folding helps when making a wrap.
Yes, gluten-free oat flour lavash can work as a quick, thin pizza base. Add a light layer of sauce and toppings, then bake just until heated through; too much wet topping can soften the lavash.
Gluten-free oat flour lavash keeps best refrigerated in a sealed container and should be eaten within a few days. Discard it if you see mold or notice an unusual smell, and freeze portions if you need to keep them longer.
Vitamins
B1
0.21mg · 18% DV
B5
0.3mg · 6% DV
B2
0.07mg · 5% DV
Biotin
1.5µg · 5% DV
Minerals
Manganese
1.38mg · 60% DV
Phosphorus
132mg · 19% DV
Copper
0.16mg · 18% DV
Magnesium
54mg · 13% DV
Sodium
192mg · 8% DV
Potassium ⭐
132mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 162 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.
Gluten-free oat flour lavash is a thin, pan- or griddle-cooked flatbread made with oat flour. It takes its name and format from lavash, a staple across Turkey and neighbouring regions, while offering an oat-based alternative to the usual wheat versions.
It has a mild, slightly nutty flavour and may be less stretchy than wheat lavash. In its home region, lavash is used to wrap kebabs and other fillings, or served alongside meals; elsewhere, it works just as well for wraps, sandwiches or as a side for soup. It contributes fibre, with 7.5 g per 100 g. Pair it with vegetables and a lean filling for a lighter meal. If avoiding gluten, check that the product is specifically labelled gluten-free.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.48g
MONOUNSATURATED
0.9g
POLYUNSATURATED
1.02g
Omega 6:3 ratio 14.4:1
Above the ideal 4:1 (14.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.