1 piece (medium) of Rye lavash (60 g) has 156 calories. That works out to 260 calories per 100 g. It contains 31.2 g of carbs, 5.1 g of protein, 1.5 g of fat and 4.5 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Rye lavash?

Rye lavash is a thin, flexible flatbread made with rye flour. Lavash is a staple in Armenian and other Caucasian cuisines, and is also familiar across parts of the Middle East and Anatolia; rye gives this version a darker colour and a pleasantly earthy, grain-forward flavour.

Its soft texture makes it easy to roll around grilled vegetables, cheese, beans or meat, or to serve alongside soups and dips. In Turkey and elsewhere, it can also stand in for everyday bread at breakfast or lunch. Rye lavash has a notable amount of fibre—7.5 g per 100 g—along with carbohydrates that make it a filling base for a meal. For a lighter wrap, warm it briefly and fill it with plenty of salad and grilled vegetables.

Rye lavash Nutrition Facts

Selected: 100 g

260

KCAL / 100G

Carbs

52g

· 19% DV

Protein

8.5g

· 17% DV

Fat

2.5g

· 3% DV

Fiber

7.5g

· 27% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 13% · Fat 8%

Rye lavash Vitamins & Minerals

Vitamins

0.35mg · 29% DV

2.5mg · 16% DV

0.22mg · 13% DV

0.13mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Selenium

13µg · 24% DV

Iron

3mg · 17% DV

Phosphorus

120mg · 17% DV

How Nutritious Is Rye lavash?

Nutrient density

High

60/ 100

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

57/ 100

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.

Rye lavash Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Rye lavash

To burn the 260 calories in 100 g:

🚶

64min

Walking (5 km/h)

🏃

27min

Running (8 km/h)

🚴

35min

Cycling

🏊

30min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Rye 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 lavash Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Rye 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 lavash Fat Profile

SATURATED

0.4g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 5.6:1

Above the ideal 4:1 (5.6:1).

Compare Rye lavash

🥖vs🍚

Rye lavash vs Bulgur Pilaf140 kcal more per 100 g

→🥖vs🍝

Rye lavash vs Whole wheat pasta136 kcal more per 100 g

→🥖vs🥖

Rye lavash vs Breadstick150 kcal fewer per 100 g

→🥖vs🥯

Rye lavash vs Simit80 kcal fewer per 100 g

→

Foods Similar to Rye lavash

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Rye lavash

What is rye lavash?

Rye lavash is a thin, flexible flatbread made with rye flour, sometimes alongside wheat flour. It has a darker color and a more pronounced, earthy grain flavor than many wheat-based flatbreads.

How do you make rye lavash at home?

To make rye lavash, mix rye flour with water and salt, roll the dough thin, then cook it on a hot pan or griddle. Rye dough can be less stretchy than wheat dough, so some recipes blend the flours for easier rolling.

Can you use rye lavash for wraps?

Yes, rye lavash works well for wraps. Warm it briefly before filling and avoid overloading it with wet ingredients; rye-based dough can be less flexible, so a warm sheet is less likely to split when rolled.

Why does rye lavash crack when you roll it?

Rye lavash often cracks when it is cold or has dried out, and rye dough is generally less elastic than wheat dough. Warm the bread briefly and keep it covered with a clean towel while you prepare the filling.

How should you store rye lavash so it stays soft?

Store rye lavash in an airtight bag or container to slow drying. Let homemade pieces cool completely before sealing them, since trapped steam can make the bread damp and affect its texture.

Can rye lavash be frozen?

Yes, rye lavash can be frozen. Separate the pieces with parchment so they do not stick together, seal them in a freezer bag, and warm the thawed bread briefly to make it pliable again.

What fillings go well in rye lavash?

Rye lavash pairs well with savory fillings such as roasted vegetables, cheese, eggs, beans, or meat. Its earthy flavor also works with tangy spreads, while very wet fillings can make a thin sheet soggy.

Is rye lavash always made with 100% rye flour?

No, rye lavash is not necessarily made with 100% rye flour. Recipes may combine rye and wheat flour to make the dough easier to roll and the finished flatbread more flexible, so the ingredients vary by product or recipe.

How do you reheat rye lavash without making it brittle?

Warm rye lavash briefly in a skillet or microwave rather than leaving it exposed to dry heat. Cover it with a clean towel after heating so it retains moisture and stays flexible enough to fold.

Is rye lavash healthier than wheat lavash?

Rye lavash is not automatically healthier than wheat lavash. Rye flour gives it a distinct flavor and can contribute more fiber, but the comparison depends on the flours and other ingredients used in each recipe.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026