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Lavash wrap with zucchini and carrot Calories
Vegetable lavash wrap with zucchini and carrot
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (whole) of Lavash wrap with zucchini and carrot (180 g) has 328 calories. That works out to 182 calories per 100 g. It contains 53.6 g of carbs, 9.7 g of protein, 8.6 g of fat and 5.6 g of fiber. Its 378 µg of Vitamin A covers 42% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Lavash wrap with zucchini and carrot Nutrition Facts
Selected: 1 piece (whole) · 180 g
328
KCAL / 180G
Carbs
53.6g
· 19% DV
Protein
9.7g
· 19% DV
Fat
8.6g
· 11% DV
Fiber
5.6g
· 20% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 12% · Fat 23%
Lavash wrap with zucchini and carrot nutrition facts table · 1 piece (whole) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 328 kcal | |
| Total fat | 8.6 g | 11% |
| Saturated fat | 1.53 g | 8% |
| Trans fat | 0.04 g | |
| Sodium | 558 mg | 24% |
| Total carbohydrate | 53.6 g | 19% |
| Fiber | 5.6 g | 20% |
| Protein | 9.7 g | 19% |
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 Lavash wrap with zucchini and carrot?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (whole) | 180 g | 328 kcal |
| 0.25 piece (quarter) | 45 g | 82 kcal |
| ½ piece (half) | 90 g | 164 kcal |
| 100 g | 100 g | 182 kcal |
| 1 piece (small) | 120 g | 218 kcal |
| 1 cup (chopped) | 140 g | 255 kcal |
| 1 serving (medium) | 150 g | 273 kcal |
| 1 serving (large) | 220 g | 400 kcal |
| 1 piece (large) | 240 g | 437 kcal |
Calculated from 182 calories per 100 g.
Frequently Asked Questions About Lavash wrap with zucchini and carrot
How do you make a lavash wrap with zucchini and carrot?
A lavash wrap with zucchini and carrot is made by filling lavash with cooked vegetables and rolling it up. Grate the vegetables, sauté until tender, drain excess moisture, season, then roll them in lavash and toast the wrap briefly in a pan if desired.
How do you keep a lavash wrap with zucchini and carrot from getting soggy?
Drain the cooked zucchini and carrot well before adding them to the lavash. Let the filling cool, avoid spreading watery sauces inside, and assemble the wrap shortly before eating; these steps help the bread stay firm.
Can you use raw zucchini and carrot in a lavash wrap with zucchini and carrot?
Yes, you can use them raw if they are finely grated, but squeeze out excess liquid first. Lightly sautéing the vegetables gives the filling a softer texture and mellows their flavor, which many people prefer in a warm wrap.
What sauce goes well in a lavash wrap with zucchini and carrot?
Garlic yogurt sauce pairs well with a lavash wrap with zucchini and carrot. Hummus or a lemony tahini sauce also works; serve wet sauces on the side or add them just before eating to keep the lavash from turning soft.
Can you make a lavash wrap with zucchini and carrot ahead for lunch?
Yes, but pack the filling and lavash separately when possible, then assemble the wrap at lunchtime. If you need to pack it already rolled, cool the filling first and keep any sauce in a separate small container.
What can you add to a lavash wrap with zucchini and carrot to make it more filling?
Add a protein-rich filling such as chickpeas, beans, egg, or cheese to make a lavash wrap with zucchini and carrot more substantial. Keep the extra filling modest enough that the lavash can still be rolled without tearing.
Can you freeze a lavash wrap with zucchini and carrot?
Yes, but the vegetables may release water after thawing and soften the lavash. For better texture, freeze the cooked zucchini-and-carrot filling separately, thaw it in the refrigerator, and assemble the wrap shortly before serving.
How do you reheat a lavash wrap with zucchini and carrot?
Reheat a lavash wrap with zucchini and carrot in a dry skillet over medium-low heat, turning it until warmed through. A microwave works for convenience, but it can make the lavash soft, so use a short heating time.
What should you serve with a lavash wrap with zucchini and carrot?
A crisp salad, soup, or plain yogurt makes a good side for a lavash wrap with zucchini and carrot. For a more substantial meal, serve it with a bean salad; a lighter side works well if the wrap already contains a rich sauce.
Is lavash the same as a tortilla in a zucchini and carrot wrap?
No, lavash and tortillas are different flatbreads. Lavash is typically thin and pliable, while tortillas are usually thicker and softer; either can hold zucchini and carrot, but lavash may need gentler handling to avoid tearing.
Lavash wrap with zucchini and carrot Vitamins & Minerals
Vitamins
Vitamin A
378µg · 42% DV
B3
3.24mg · 20% DV
B1
0.2mg · 17% DV
Vitamin K
18.9µg · 16% DV
Minerals
Selenium
20µg · 36% DV
Manganese
0.61mg · 27% DV
Sodium
558mg · 24% DV
Phosphorus
155mg · 22% DV
Potassium ⭐
333mg · 10% DV
Lavash wrap with zucchini and carrot Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lavash wrap with zucchini and carrot
To burn the 328 calories in 1 piece (whole) (180 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 Lavash wrap with zucchini and carrot?
A lavash wrap with zucchini and carrot brings a soft, thin sheet of lavash together with a vegetable filling. Lavash is a traditional flatbread found across the Caucasus and neighbouring regions; for this version, zucchini and carrot are typically grated or finely cut and cooked before being rolled into the bread.
The wrap is tender, with a gently sweet, moist filling, and can be eaten warm or packed for lunch. In Turkey, it works as a quick midday meal or snack, often alongside ayran or yoghurt; elsewhere, serve it as an easy lunch with a crisp salad. It is mainly a carbohydrate-based meal, with some fibre from the vegetables. To keep it lighter, cook the filling with little oil and add fresh greens.
How Nutritious Is Lavash wrap with zucchini and carrot?
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 Lavash wrap with zucchini and carrot 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 Lavash wrap with zucchini and carrot Contain Allergens?
Contains these allergens:
Which Diets Is Lavash wrap with zucchini and carrot Good For?
Vegan
— Not 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 wrap with zucchini and carrot Fat Profile
SATURATED
1.53g
MONOUNSATURATED
2.61g
POLYUNSATURATED
2.2g
Omega 6:3 ratio 41.4:1
Above the ideal 4:1 (41.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.