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Fiber-rich whole-grain lavash toast
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Rye einkorn lavash toast (60 g) has 150 calories. That works out to 250 calories per 100 g. It contains 15 g of carbs, 10.7 g of protein, 5.1 g of fat and 2.6 g of fiber. Its 1.4 mg of Manganese covers 63% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Selected: 1 piece (medium) · 60 g
150
KCAL / 60G
Carbs
15g
· 5% DV
Protein
10.7g
· 21% DV
Fat
5.1g
· 7% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 40% · Protein 29% · Fat 31%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 150 kcal | |
| Total fat | 5.1 g | 7% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 15 g | 5% |
| Fiber | 2.6 g | 9% |
| Protein | 10.7 g | 21% |
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) | 60 g | 150 kcal |
| 1 piece (mini) | 25 g | 63 kcal |
| 1 piece (small) | 35 g | 88 kcal |
| 1 serving (half) | 45 g | 113 kcal |
| 1 piece (large) | 90 g | 225 kcal |
| 100 g | 100 g | 250 kcal |
| 1 piece (jumbo) | 120 g | 300 kcal |
| 2 piece (double) | 120 g | 300 kcal |
Calculated from 250 calories per 100 g.
Rye einkorn lavash toast is made by filling a lavash sheet, folding it closed, and heating it in a skillet or sandwich press. Keep the filling centered and leave room at the edges so the lavash seals instead of spilling.
Cheese, egg, cooked vegetables, and sliced meat all work well in Rye einkorn lavash toast. Use drained or relatively dry fillings: watery tomatoes or sauces can soften the thin lavash and make the toast difficult to hold.
Usually, no: filled Rye einkorn lavash toast is too large and may leak into a pop-up toaster. Use a skillet or sandwich press instead; these let you keep the folded lavash closed while the filling heats.
To keep Rye einkorn lavash toast closed, avoid overfilling it, fold the sides firmly, and place it seam-side down in the pan or press. A little melted cheese near the fold can help hold the edges together.
Cook Rye einkorn lavash toast over medium heat in a dry skillet or sandwich press. Thin lavash browns quickly, so high heat can scorch the outside before the filling warms; turn it as needed for even crisping.
Yes, Rye einkorn lavash toast works without cheese. Try egg, hummus, mashed beans, or cooked vegetables as the filling, and avoid adding too much wet sauce so the folded lavash stays intact and browns well.
Rye einkorn lavash toast uses lavash, a thin flatbread, rather than the tortillas typically used for quesadillas. Its thin, flexible bread folds easily, but can crisp and dry faster, so keep the filling modest and watch it as it cooks.
Yes, you can assemble Rye einkorn lavash toast ahead and keep it covered in the refrigerator until cooking. For the best texture, add wet ingredients just before heating; otherwise, moisture can soften the lavash while it sits.
Refrigerate leftover Rye einkorn lavash toast in a covered container and reheat it in a skillet or sandwich press. Those methods help restore a crisp surface; a microwave warms it quickly but usually leaves the lavash softer.
Serve Rye einkorn lavash toast with a green salad, sliced vegetables, or soup. Fresh sides balance the warm, crisp bread, while a dip can be served alongside rather than spread inside if you want to keep the lavash from getting soggy.
Vitamins
B1
0.19mg · 16% DV
B3
2.52mg · 16% DV
Biotin
2.4µg · 8% DV
B6
0.13mg · 8% DV
Minerals
Manganese
1.44mg · 63% DV
Selenium
17µg · 31% DV
Phosphorus
149mg · 21% DV
Copper
0.17mg · 19% DV
Sodium
288mg · 13% DV
Potassium ⭐
159mg · 5% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 150 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.
Rye einkorn lavash toast is made by filling thin lavash bread prepared with rye and einkorn flour, then warming it in a pan or sandwich press. Einkorn is an ancient wheat variety grown in parts of Anatolia, while lavash is a thin flatbread found across the region.
It works well as a quick breakfast, lunch or snack; fillings vary, but cheese, tomato and greens are easy options. The whole-grain flours give it a good source of fibre, along with a more substantial bite than plain white toast. For a lighter version, use plenty of vegetables and go easy on added oil or rich fillings.
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.
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.
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
✓ 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
0.42g
MONOUNSATURATED
0.54g
POLYUNSATURATED
0.9g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.