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Gluten-free rye lavash Calories
Thin gluten-free lavash with rye-style flavor profile
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Gluten-free rye lavash (60 g) has 172 calories. That works out to 286 calories per 100 g. It contains 33.2 g of carbs, 4.1 g of protein, 2.9 g of fat and 4 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Gluten-free rye lavash Nutrition Facts
Selected: 1 piece (medium) · 60 g
172
KCAL / 60G
Carbs
33.2g
· 12% DV
Protein
4.1g
· 8% DV
Fat
2.9g
· 4% DV
Fiber
4g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 76% · Protein 9% · Fat 15%
Gluten-free rye lavash nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0.01 g | |
| Sodium | 306 mg | 13% |
| Total carbohydrate | 33.2 g | 12% |
| Fiber | 4 g | 14% |
| Protein | 4.1 g | 8% |
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 Gluten-free rye lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 172 kcal |
| 1 piece (quarter) | 15 g | 43 kcal |
| 1 ounce (whole) | 28 g | 80 kcal |
| 1 piece (small) | 30 g | 86 kcal |
| 1 piece (half) | 30 g | 86 kcal |
| 1 serving (thin) | 45 g | 129 kcal |
| 1 serving (thick) | 75 g | 215 kcal |
| 1 piece (large) | 90 g | 257 kcal |
| 100 g | 100 g | 286 kcal |
| 1 piece (jumbo) | 120 g | 343 kcal |
Calculated from 286 calories per 100 g.
Frequently Asked Questions About Gluten-free rye lavash
Is gluten-free rye lavash actually gluten-free?
It is gluten-free only if it is made and handled to prevent gluten contamination. Rye naturally contains gluten, so the name alone is not enough for someone with coeliac disease; look for a trustworthy gluten-free certification.
Can gluten-free rye lavash contain ordinary rye flour?
No, ordinary rye flour contains gluten and is not suitable for a genuinely gluten-free bread. “Rye” may refer to the lavash’s rye-like flavor rather than its flour; the ingredient list is needed to identify what it is made from.
How do you warm gluten-free rye lavash without making it brittle?
Warm gluten-free rye lavash briefly in a dry skillet over low to medium heat, turning once. Prolonged heating dries it out and makes it prone to cracking, so fill and roll it soon after warming.
What fillings work well in gluten-free rye lavash?
Chicken, grilled vegetables, cheese, and egg all work well in gluten-free rye lavash. Keep the filling in a narrow line down the middle rather than overloading it, which makes the flatbread easier to fold into a wrap.
How is gluten-free rye lavash different from a tortilla?
Gluten-free rye lavash is a thin flatbread intended for wrapping, but its taste and flexibility depend on its gluten-free flour blend. Tortillas are usually made from wheat or corn and have a different flavor and texture.
Why does gluten-free rye lavash crack when rolled?
Gluten-free rye lavash often cracks when it is cold, dry, or overfilled. Briefly warming it before rolling helps it bend, and using moist fillings sparingly can keep the flatbread from tearing.
How should you store gluten-free rye lavash after opening?
Keep gluten-free rye lavash sealed in its original packaging or an airtight bag, following the storage directions on the pack. Exposure to air dries it out; discard it if you notice mold, an off smell, or an unusual texture.
Can you freeze gluten-free rye lavash?
Yes, gluten-free rye lavash can be frozen. Separate the pieces with parchment paper and seal them in a freezer-safe bag so you can take out only what you need; thaw before warming briefly in a skillet.
Can gluten-free rye lavash be used as a quick pizza base?
Yes, gluten-free rye lavash can serve as a thin, quick pizza base. Add a light layer of sauce and toppings, then bake until the toppings are hot; too much sauce can make the flatbread soggy.
Can you make gluten-free rye lavash at home?
Yes, you can make gluten-free rye lavash at home with a gluten-free flour blend and ingredients that help bind the dough. Do not use ordinary rye flour, which contains gluten; roll the dough thinly and cook it briefly in a hot pan.
Gluten-free rye lavash Vitamins & Minerals
Vitamins
B1
0.14mg · 12% DV
B3
1.86mg · 12% DV
Biotin
1.8µg · 6% DV
Folate
22.8µg · 6% DV
Minerals
Manganese
0.66mg · 29% DV
Selenium
11µg · 20% DV
Sodium
306mg · 13% DV
Phosphorus
88mg · 13% DV
Potassium ⭐
103mg · 3% DV
Gluten-free rye lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Gluten-free rye lavash
To burn the 172 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.
What is Gluten-free rye lavash?
Gluten-free rye lavash is a thin, flexible flatbread made in a gluten-free style with a rye-like flavour. Lavash is associated with the cuisines of the Caucasus and surrounding regions; this version offers the familiar wrap-friendly shape with a different flour profile.
Its soft, lightly grainy texture works well for rolling around grilled vegetables, hummus, cheese or meat, or for serving alongside dips. It can be used much like other flatbreads for lunch or a quick snack. Nutritionally, it is mainly a carbohydrate source, with 6.7 g of fibre per 100 g. For a lighter wrap, fill it generously with vegetables and choose a modest amount of sauce; warming it briefly can make it more pliable.
How Nutritious Is Gluten-free 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 Gluten-free 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 Gluten-free rye lavash Contain Allergens?
No known major allergens
Which Diets Is Gluten-free rye lavash Good For?
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
Gluten-free rye lavash Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.66g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 29:1
Above the ideal 4:1 (29:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.