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Thin rye lavash flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Rye lavash wrap (60 g) has 171 calories. That works out to 285 calories per 100 g. It contains 33.5 g of carbs, 5.2 g of protein, 1.7 g of fat and 4.1 g of fiber. Its 1 mg of Manganese covers 42% 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
171
KCAL / 60G
Carbs
33.5g
· 12% DV
Protein
5.2g
· 10% DV
Fat
1.7g
· 2% DV
Fiber
4.1g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 12% · Fat 9%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 171 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.27 g | 1% |
| Trans fat | 0.01 g | |
| Sodium | 312 mg | 14% |
| Total carbohydrate | 33.5 g | 12% |
| Fiber | 4.1 g | 15% |
| Protein | 5.2 g | 10% |
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 | 171 kcal |
| 0.25 piece (quarter) | 15 g | 43 kcal |
| 1 piece (small) | 30 g | 86 kcal |
| ½ piece (half) | 30 g | 86 kcal |
| 1 serving (medium) | 60 g | 171 kcal |
| 1 piece (large) | 90 g | 257 kcal |
| 100 g | 100 g | 285 kcal |
| 1 piece (extra large) | 120 g | 342 kcal |
| 2 piece (double) | 120 g | 342 kcal |
Calculated from 285 calories per 100 g.
A rye lavash wrap is a thin, flexible flatbread made with rye flour, often alongside other flour. Its flavor is typically more robust and slightly tangy than plain wheat lavash, while its exact texture depends on the recipe.
Use a rye lavash wrap to make a filled roll, or cut it into pieces to serve alongside dips and meals. For a wrap, place the filling down the center, fold in the bottom edge, then roll it snugly from one side.
A rye lavash wrap is more likely to crack when it is cold or dry. Warm it briefly before rolling, and avoid overfilling it. If the wrap has been exposed to air, a little moisture and gentle heating can help make it pliable again.
Heat a rye lavash wrap in a dry skillet over medium heat, turning it briefly so it warms without becoming crisp. For the microwave, cover it with a lightly damp paper towel and heat just until warm.
A rye lavash wrap is a thin flatbread associated with lavash, while tortillas are a separate flatbread tradition commonly made from wheat or corn. Their size and texture vary, but both can hold fillings; rye gives the lavash a distinct flavor.
A rye lavash wrap pairs well with roasted vegetables, hummus, cheese, eggs, or cooked meats. Choose fillings that are not too wet, and drain juicy ingredients first so the bread stays intact and the wrap is easier to eat.
Keep a rye lavash wrap sealed in its original packaging or an airtight bag in a cool, dry place, following any package directions. Use it before it develops mold, an off smell, or other signs of spoilage.
Yes, you can freeze a rye lavash wrap. Separate individual pieces with parchment, seal them in a freezer-safe bag, and thaw only what you need. Warm the thawed bread briefly to restore flexibility before filling it.
Yes. Mix rye flour with water and salt to make a dough, roll it very thin, and cook it on a hot skillet. Because rye dough can be less elastic, combining rye flour with wheat flour can make the bread easier to roll and wrap.
Yes, a rye lavash wrap can hold sandwich fillings, but it works best rolled rather than stacked like sliced bread. Keep the filling in a narrow line and limit wet sauces so the thin flatbread does not split or become soggy.
Vitamins
B1
0.19mg · 16% DV
B3
2.04mg · 13% DV
Biotin
2.4µg · 8% DV
B2
0.08mg · 6% DV
Minerals
Manganese
0.96mg · 42% DV
Selenium
17µg · 31% DV
Copper
0.13mg · 14% DV
Phosphorus
99mg · 14% DV
Sodium
312mg · 14% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 171 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 lavash wrap is a thin, pliable flatbread made with rye flour. Lavash is eaten across Turkey and neighbouring regions, where it is commonly used to wrap fillings or accompany a meal; the rye version brings a deeper, earthier flavour than the familiar wheat-based breads.
Its soft texture makes it easy to roll around grilled vegetables, cheese, eggs or meat, and it can also be served alongside soup or dips. In English-speaking kitchens, it works well as a quick sandwich wrap or a base for a simple flatbread meal. It is mainly a source of carbohydrates, with 6.8 g of fibre per 100 g. Add plenty of vegetables and a modest amount of filling for a lighter wrap.
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
✓ 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
0.27g
MONOUNSATURATED
0.31g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 13.8:1
Above the ideal 4:1 (13.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.