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Lavash Calories
Thin, soft, traditional Middle Eastern flatbread
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 piece (medium) of Lavash (60 g) has 162 calories. That works out to 270 calories per 100 g. It contains 32.4 g of carbs, 5.1 g of protein, 0.9 g of fat and 1.5 g of fiber. Its 0.1 mg of B1 covers 11% of the Daily Value. Its glycemic index is 70 (high), so it raises blood sugar quickly.
What is Lavash?
Lavash is a thin wheat flatbread associated especially with Armenian cuisine and also widely eaten across the Caucasus and neighbouring regions. It is baked until pale with scattered brown spots; fresh lavash is pliable and soft, while dried sheets turn crisp and can be softened again with a little moisture.
In its home region it accompanies meals, wraps grilled meats and vegetables, and may be used to scoop up dips. Elsewhere, it is a convenient base for wraps and quick lunches. Its nutrition is chiefly carbohydrate, with 54 g per 100 g, and little fat. Pair it with vegetables and grilled or bean-based fillings for a balanced wrap, and go easy on rich sauces if you want a lighter meal.
Lavash Nutrition Facts
Selected: 100 g
270
KCAL / 100G
Carbs
54g
· 20% DV
Protein
8.5g
· 17% DV
Fat
1.5g
· 2% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 82% · Protein 13% · Fat 5%
Lavash Vitamins & Minerals
Vitamins
B1
0.22mg · 18% DV
B3
2.2mg · 14% DV
B2
0.08mg · 6% DV
B5
0.3mg · 6% DV
Minerals
Sodium
420mg · 18% DV
Selenium
8µg · 15% DV
Iron
2mg · 11% DV
Zinc
1mg · 9% DV
How Nutritious Is Lavash?
Nutrient density
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.
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.
Lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lavash
To burn the 270 calories in 100 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.
Is Lavash Processed?
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.
Does Lavash Contain Allergens?
Contains these allergens:
Which Diets Is 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
Lavash Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Frequently Asked Questions About Lavash
What is lavash bread made of?
Lavash is a thin flatbread usually made from flour, water, salt, and sometimes yeast. The dough is rolled out and baked on a hot surface or in an oven; recipes and thickness vary across regions.
Where does lavash come from?
Lavash comes from the Caucasus and surrounding regions of West Asia, where it has long been a staple flatbread. It is especially associated with Armenian, Turkish, and Iranian food traditions, and its preparation varies from place to place.
How do you eat lavash?
Lavash can be served as bread alongside a meal, wrapped around grilled meat or vegetables, or used to scoop up dips. For a soft wrap, warm it briefly first; crisp lavash also works as a base or snack.
How do you soften lavash bread?
Warm lavash briefly in a covered skillet or between slightly damp towels to make it flexible again. A few drops of water can help if it has dried out, but avoid prolonged heating, which can make the bread brittle.
How should you store lavash?
Keep lavash in a sealed bag or airtight container in a cool, dry place if you plan to eat it soon. Avoid trapping warmth or moisture inside the bag, as that can encourage mold; refrigerate only when needed for longer storage.
Can you freeze lavash bread?
Yes, lavash freezes well. Separate the pieces with parchment so they do not stick together, seal them in a freezer bag, and thaw at room temperature. Briefly warming thawed lavash in a pan helps restore its flexibility.
What is the difference between lavash and pita bread?
Lavash is usually a thin, flexible sheet, while pita is thicker and often forms a pocket as it bakes. Both can accompany meals or hold fillings, but lavash is especially convenient for rolling wraps without a pocket.
How do you make lavash at home?
Mix flour, water, salt, and optionally yeast into a soft dough, let it rest, then roll it into thin rounds. Cook each round briefly on a very hot, dry skillet, stacking the finished pieces under a clean towel to keep them soft.
Can you make lavash chips in the oven?
Yes, cut lavash into triangles, brush or toss them with a little oil and seasoning, and bake in a single layer until crisp. They brown quickly, so watch them closely and let them cool before serving with dips.
Can people with diabetes eat lavash?
People with diabetes can include lavash, but it can raise blood sugar, especially in a large serving or eaten alone. Pairing a smaller portion with protein and fiber may make a meal more balanced; ask your clinician or dietitian for personal guidance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.