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Rye flour lavash Calories
High fiber, low fat, traditional flatbread
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Rye flour lavash (40 g) has 100 calories. That works out to 250 calories per 100 g. It contains 19.6 g of carbs, 3 g of protein, 0.6 g of fat and 3 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Rye flour lavash Nutrition Facts
Selected: 1 piece (medium) · 40 g
100
KCAL / 40G
Carbs
19.6g
· 7% DV
Protein
3g
· 6% DV
Fat
0.6g
· 1% DV
Fiber
3g
· 11% 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%
Rye flour lavash nutrition facts table · 1 piece (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 100 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.08 g | 0% |
| Trans fat | 0 g | |
| Sodium | 140 mg | 6% |
| Total carbohydrate | 19.6 g | 7% |
| Fiber | 3 g | 11% |
| Protein | 3 g | 6% |
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 Rye flour lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 40 g | 100 kcal |
| 1 slice (thin) | 20 g | 50 kcal |
| 1 piece (small) | 25 g | 63 kcal |
| 1 slice (thick) | 35 g | 88 kcal |
| 1 serving (medium) | 50 g | 125 kcal |
| 1 piece (large) | 60 g | 150 kcal |
| 2 piece (double) | 80 g | 200 kcal |
| 100 g | 100 g | 250 kcal |
| 1 serving (large) | 100 g | 250 kcal |
Calculated from 250 calories per 100 g.
Frequently Asked Questions About Rye flour lavash
How do you make rye flour lavash at home?
Rye flour lavash is made by mixing rye flour with water and salt, then rolling the dough thin and cooking it on a hot pan. Rye dough can be less stretchy than wheat dough, so resting it briefly makes rolling easier.
Does rye flour lavash taste different from regular lavash?
Yes. Rye flour lavash has a deeper, earthier flavor and a denser texture than the mild, usually wheat-based lavash. Its flavor pairs especially well with savory fillings, while its texture may make it less pliable for tightly rolled wraps.
Can you use rye flour lavash for wraps?
Yes, rye flour lavash works for wraps, but warm it first so it bends without cracking. Use a moderate amount of filling and keep wetter ingredients toward the center; overfilling can make the denser flatbread split or become difficult to fold.
Why does rye flour lavash break when rolled?
Rye flour lavash can break if it is cooked until dry, left uncovered, or rolled while cold. Cover freshly cooked pieces with a clean towel to retain moisture, and briefly warm a piece before filling and rolling it.
What fillings go well with rye flour lavash?
Rye flour lavash pairs well with smoked or roasted vegetables, cheese, eggs, beans, and savory meat fillings. Its robust flavor also works with tangy yogurt-based sauces; avoid adding so much filling or sauce that the flatbread becomes difficult to fold.
Is rye flour lavash traditionally made with yeast?
There is no single required method: rye flour lavash can be made with or without yeast. Yeast gives the dough a softer, slightly more open texture, while an unleavened version is quicker and tends to be thinner and firmer.
How should you store rye flour lavash so it stays soft?
Keep rye flour lavash covered while it cools, then store it in an airtight container at room temperature. Leaving it exposed to air dries it out and makes it brittle; warming it briefly before serving can restore some softness.
Can rye flour lavash be frozen?
Yes, rye flour lavash freezes well. Separate the pieces with parchment so they do not stick together, seal them in a freezer bag, and thaw what you need before warming it in a pan to soften it.
Is rye flour lavash suitable for people with diabetes?
It can fit into a diabetes-conscious meal, but rye flour lavash still contains carbohydrates and can raise blood glucose. Pairing it with vegetables and a protein source can make the meal more balanced; follow your own care plan for portions.
Is rye flour lavash a good choice for weight loss?
Rye flour lavash may help a meal feel more filling because it contains fiber, but it does not cause weight loss on its own. What goes inside matters too: vegetables and a protein-rich filling make a more satisfying wrap than a rich, sauce-heavy one.
Rye flour lavash Vitamins & Minerals
Vitamins
B1
0.13mg · 11% DV
B3
0.84mg · 5% DV
B5
0.24mg · 5% DV
B6
0.08mg · 5% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.07mg · 8% DV
Phosphorus
44mg · 6% DV
Sodium
140mg · 6% DV
Potassium ⭐
72mg · 2% DV
Rye flour lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Rye flour lavash
To burn the 100 calories in 1 piece (medium) (40 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 Rye flour lavash?
Rye flour lavash is a thin flatbread made from rye flour dough and cooked on a hot surface or in an oven. Lavash has deep roots across Anatolia, the Caucasus and neighbouring regions; this version uses rye for a darker loaf and a more robust, grain-forward flavour.
Its flexible, soft texture makes it handy for wraps, or for serving alongside grilled foods, soups and dips. Rye flour lavash is a high-fibre, low-fat bread; it provides 7.5 g of fibre per 100 g. For a lighter meal, fill it with vegetables and lean protein, or tear it into pieces to scoop up a dip rather than adding rich sauces.
How Nutritious Is Rye flour lavash?
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 Rye flour 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 Rye flour lavash Contain Allergens?
Contains these allergens:
Which Diets Is Rye flour 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
Rye flour lavash Fat Profile
SATURATED
0.08g
MONOUNSATURATED
0.08g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 4.5:1
Above the ideal 4:1 (4.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.