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Toast made with oat-based lavash; provides moderate protein, fiber, and carbohydrates.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Oat lavash toast (140 g) has 371 calories. That works out to 265 calories per 100 g. It contains 44.5 g of carbs, 16.1 g of protein, 14.6 g of fat and 7.1 g of fiber. Its 1.5 mg of Manganese covers 67% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 140 g
371
KCAL / 140G
Carbs
44.5g
· 16% DV
Protein
16.1g
· 32% DV
Fat
14.6g
· 19% DV
Fiber
7.1g
· 25% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 17% · Fat 35%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 371 kcal | |
| Total fat | 14.6 g | 19% |
| Saturated fat | 4.48 g | 22% |
| Trans fat | 0.11 g | |
| Sodium | 728 mg | 32% |
| Total carbohydrate | 44.5 g | 16% |
| Fiber | 7.1 g | 25% |
| Protein | 16.1 g | 32% |
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) | 140 g | 371 kcal |
| 0.25 piece (quarter) | 35 g | 93 kcal |
| ½ piece (half) | 70 g | 186 kcal |
| 1 piece (small) | 90 g | 239 kcal |
| 100 g | 100 g | 265 kcal |
| 1 serving (medium) | 120 g | 318 kcal |
| 1 serving (large) | 180 g | 477 kcal |
| 1 piece (large) | 190 g | 504 kcal |
| 2 piece (double) | 280 g | 742 kcal |
Calculated from 265 calories per 100 g.
To make oat lavash toast, add your chosen filling to the lavash, fold it closed, and toast both sides in a pan. Press it gently with a spatula so the filling warms evenly and the outside browns.
Cheese, sliced tomato, peppers, mushrooms, or cooked egg all work in oat lavash toast. Keep juicy ingredients moderate and place them in the center, so the lavash folds neatly and does not turn soggy.
Oat lavash toast can be part of a balanced meal; its fiber and protein can help make a filling option. Add vegetables and a satisfying protein-rich filling, rather than relying on a large amount of cheese or sauce.
Yes, oat lavash toast can be cooked in an air fryer. Fold the lavash around its filling, place it in the basket, and cook until browned and heated through, checking early because air fryers vary.
For crisp oat lavash toast, avoid wet fillings and heat the pan before adding the folded lavash. Serve it soon after cooking and leave it uncovered; trapped steam softens the toasted surface.
Oat lavash toast uses a thin, flexible oat-based flatbread instead of slices of bread. You fold the filling inside and brown both sides, giving it a wrapped shape rather than the open or stacked form of regular toast.
You can assemble oat lavash toast ahead and keep it covered in the refrigerator, but cook it just before serving. This limits moisture transfer from the filling and helps the lavash brown instead of becoming soft.
Yes, oat lavash toast can make a convenient breakfast, especially with vegetables and a filling such as egg or cheese. Serve it with fruit or another breakfast side if you want a more substantial meal.
You can freeze cooked oat lavash toast, although the texture may soften when thawed. Cool it completely, wrap it tightly, and reheat it in a pan or air fryer so the outside crisps up again.
A cheese that melts smoothly, such as cheddar or mozzarella, works well in oat lavash toast. Crumbly cheeses can still be used, but combine them with another filling to help keep them inside the folded lavash.
Vitamins
Biotin
8.4µg · 28% DV
B2
0.31mg · 24% DV
B12
0.53µg · 22% DV
B1
0.25mg · 21% DV
Minerals
Manganese
1.54mg · 67% DV
Phosphorus
336mg · 48% DV
Selenium
22µg · 40% DV
Sodium
728mg · 32% DV
Potassium ⭐
294mg · 9% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 371 calories in 1 piece (medium) (140 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.
Oat lavash toast is made by filling oat-based lavash and crisping it in a pan or sandwich press. It is a variation on the Turkish-style lavash toast, with the filling depending on the cook; cheese and vegetables are common choices, though it can be adapted to what you have on hand.
The outside turns golden and lightly crisp while the inside stays soft. Serve it hot for breakfast, a quick lunch or a snack, perhaps with salad or fresh vegetables. It offers carbohydrates alongside a moderate amount of protein and fibre: a 100 g portion has 5.1 g of fibre. For a lighter version, use less added fat and make vegetables a generous part of the filling.
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.
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 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.
Contains these allergens:
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
SATURATED
4.48g
MONOUNSATURATED
4.76g
POLYUNSATURATED
2.38g
Omega 6:3 ratio 25.4:1
Above the ideal 4:1 (25.4:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.