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Lentil flour lavash Calories
Thin flatbread made with lentil flour, higher in protein and fiber than typical lavash
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Lentil flour lavash (50 g) has 160 calories. That works out to 320 calories per 100 g. It contains 26 g of carbs, 11 g of protein, 1.4 g of fat and 5 g of fiber. Its 0.2 mg of Copper covers 25% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.
Lentil flour lavash Nutrition Facts
Selected: 1 piece (medium) · 50 g
160
KCAL / 50G
Carbs
26g
· 9% DV
Protein
11g
· 22% DV
Fat
1.4g
· 2% DV
Fiber
5g
· 18% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 65% · Protein 27% · Fat 8%
Lentil flour lavash nutrition facts table · 1 piece (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 160 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 190 mg | 8% |
| Total carbohydrate | 26 g | 9% |
| Fiber | 5 g | 18% |
| Protein | 11 g | 22% |
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 Lentil flour lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 50 g | 160 kcal |
| 0.25 piece (quarter) | 12.5 g | 40 kcal |
| ½ piece (half) | 25 g | 80 kcal |
| 1 piece (small) | 30 g | 96 kcal |
| 1 cup (shredded) | 60 g | 192 kcal |
| 1 piece (large) | 70 g | 224 kcal |
| 1 piece (jumbo) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 serving (double) | 100 g | 320 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Lentil flour lavash
How do you make lentil flour lavash at home?
Lentil flour lavash is made by mixing lentil flour with water and cooking a thin layer of batter in a hot pan. Spread it evenly and wait until the underside sets before turning; a thick batter can be loosened with a little more water.
Does lentil flour lavash taste like lentils?
Yes, lentil flour lavash usually has a mild, earthy lentil flavor that is more noticeable than in wheat lavash. Herbs and spices such as cumin or paprika can complement it, while fillings like vegetables, cheese, or meat balance the taste.
Why does lentil flour lavash fall apart when I roll it?
Lentil flour lavash can split if it is too dry, overcooked, or made with a batter that is too thick. Cook it just until set, keep it covered after cooking, and warm it briefly before adding fillings so it bends more easily.
What is the difference between lentil flour lavash and regular lavash?
Lentil flour lavash uses lentil flour instead of, or alongside, wheat flour, giving it a more pronounced legume flavor and a different texture. Traditional lavash is generally wheat-based and tends to be more elastic when rolled.
What can I use as a binder in lentil flour lavash?
A binder can help lentil flour lavash hold together, especially in recipes without wheat flour. Some recipes use egg, while others rely on a well-rested batter or another suitable ingredient; follow the recipe’s proportions rather than adding a large amount at once.
How should you store lentil flour lavash, and how long does it last?
Store lentil flour lavash in an airtight container in the refrigerator once it has cooled. Separate pieces with parchment to reduce sticking and drying, and use them within a few days; discard any that develop mold or an off smell.
Can you freeze lentil flour lavash?
Yes, lentil flour lavash can be frozen. Cool it completely, place parchment between the pieces, and seal them in a freezer-safe bag; thaw in the refrigerator and warm briefly in a pan before serving.
How do you keep lentil flour lavash soft after cooking?
Keep lentil flour lavash soft by covering it with a clean towel as soon as it comes off the pan. Avoid overcooking, which dries it out, and reheat it briefly rather than leaving it on direct heat for a long time.
What fillings work well in lentil flour lavash wraps?
Lentil flour lavash works well with fillings that are not too wet, such as grilled vegetables, chicken, beans, or cheese. Warm the bread first, and drain juicy fillings so the lavash is less likely to tear or become soggy.
Is lentil flour lavash a good choice for people with diabetes?
Lentil flour lavash can still raise blood sugar, even though it is made with lentil flour. Portion size and the rest of the meal matter; if you have diabetes, ask your clinician or dietitian how it fits your individual meal plan.
Lentil flour lavash Vitamins & Minerals
Vitamins
Folate
90µg · 23% DV
B1
0.23mg · 19% DV
B5
0.55mg · 11% DV
B6
0.18mg · 11% DV
Minerals
Copper
0.23mg · 26% DV
Manganese
0.55mg · 24% DV
Phosphorus
145mg · 21% DV
Iron
3.1mg · 17% DV
Potassium ⭐
310mg · 9% DV
Sodium
190mg · 8% DV
Lentil flour lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Lentil flour lavash
To burn the 160 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.
What is Lentil flour lavash?
Lentil flour lavash is a thin flatbread made with lentil flour, cooked on a hot griddle or pan. It gives the familiar, flexible shape of lavash a legume-based twist; lavash itself is widely associated with the Caucasus and West Asia, while this version also works well as a homemade alternative to wheat flatbread.
Warm it briefly to soften, or toast it until the edges turn crisp. Use it for wraps with vegetables, grilled meat or cheese, or serve it alongside dips and soups. Lentil flour makes it notably rich in protein and fibre: per 100 g, it provides 22 g of protein and 10 g of fibre. For a lighter meal, fill it generously with salad and add a simple yogurt or lemon dressing.
How Nutritious Is Lentil flour lavash?
Nutrient density
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.
Satiety score
High
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 Lentil flour 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 Lentil flour lavash Contain Allergens?
No known major allergens
Which Diets Is Lentil flour 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
Lentil flour lavash Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 11.3:1
Above the ideal 4:1 (11.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.