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Sangak bread Calories
Traditional Iranian whole wheat flatbread baked on hot stones
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sangak bread (90 g) has 233 calories. That works out to 259 calories per 100 g. It contains 46.8 g of carbs, 7.7 g of protein, 1.4 g of fat and 4.3 g of fiber. Its 1.9 mg of Manganese covers 82% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Sangak bread Nutrition Facts
Selected: 1 piece (medium) · 90 g
233
KCAL / 90G
Carbs
46.8g
· 17% DV
Protein
7.7g
· 15% DV
Fat
1.4g
· 2% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 81% · Protein 13% · Fat 6%
Sangak bread nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 233 kcal | |
| Total fat | 1.4 g | 2% |
| Saturated fat | 0.25 g | 1% |
| Trans fat | 0 g | |
| Sodium | 468 mg | 20% |
| Total carbohydrate | 46.8 g | 17% |
| Fiber | 4.3 g | 15% |
| Protein | 7.7 g | 15% |
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 Sangak bread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 90 g | 233 kcal |
| 1 slice (thin) | 30 g | 78 kcal |
| 1 piece (small) | 45 g | 117 kcal |
| 1 slice (thick) | 50 g | 130 kcal |
| 1 piece (half) | 90 g | 233 kcal |
| 100 g | 100 g | 259 kcal |
| 1 serving (large) | 120 g | 311 kcal |
| 1 piece (large) | 140 g | 363 kcal |
| 1 piece (whole) | 180 g | 466 kcal |
Calculated from 259 calories per 100 g.
Frequently Asked Questions About Sangak bread
What is Sangak bread?
Sangak bread is a traditional Iranian flatbread, usually made with wheat flour and shaped into a broad, uneven sheet. Its signature feature is baking directly on a bed of hot pebbles, which gives the underside a distinctive texture.
How is Sangak bread traditionally made?
Sangak bread is made from a yeasted dough that is stretched into a thin sheet and baked over heated stones. Bakers lift it off the pebble bed after baking, so the stones are a cooking surface rather than an ingredient.
Why does Sangak bread have pebbles stuck to it?
Pebbles can stick to Sangak bread because the dough bakes directly on a bed of small stones. They are not meant to be eaten; brush or pick them off before serving, especially if any remain attached.
What is the difference between Sangak bread and lavash?
Sangak bread is typically thicker and more irregular, with a texture shaped by baking on hot pebbles. Lavash is usually a thinner, more flexible flatbread, commonly baked on a hot surface without Sangak’s pebble-bed method.
What does Sangak bread taste like?
Sangak bread has a mild, wheaty flavor, with a tender middle and a chewier, sometimes crisp underside. Its flavor can vary with the flour and recipe, so breads labeled Sangak may not all taste exactly alike.
What do you eat with Sangak bread?
Sangak bread is often served in Iran with cheese, fresh herbs, walnuts, or kebabs, and it also works for scooping up stews. Tear it into pieces at the table or use it to wrap fillings.
Can you make Sangak bread at home without pebbles?
Yes, you can make a home-style Sangak bread without pebbles by baking it on a thoroughly preheated pizza stone or heavy baking steel. The result will not exactly reproduce the traditional pebble texture, but it provides a very hot baking surface.
How should you store Sangak bread?
Store Sangak bread at room temperature once it has cooled, wrapped in a clean cloth or bread bag. For longer storage, freeze it; refrigeration can make flatbread stale faster than keeping it at room temperature.
Can Sangak bread be frozen?
Yes, Sangak bread freezes well when wrapped tightly to keep out air. Freeze it in portions, then thaw only what you need and warm it briefly to soften the texture before serving.
How do you reheat stale Sangak bread?
To soften stale Sangak bread, sprinkle it lightly with water and warm it briefly in a covered pan or a low oven. Use only a little water, since excess moisture can make the bread soggy.
Sangak bread Vitamins & Minerals
Vitamins
B3
4.14mg · 26% DV
B1
0.29mg · 24% DV
Biotin
2.7µg · 9% DV
Folate
34.2µg · 9% DV
Minerals
Manganese
1.89mg · 82% DV
Selenium
25µg · 45% DV
Phosphorus
189mg · 27% DV
Copper
0.2mg · 22% DV
Sodium
468mg · 20% DV
Potassium ⭐
171mg · 5% DV
Sangak bread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sangak bread
To burn the 233 calories in 1 piece (medium) (90 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 Sangak bread?
Sangak bread is a broad, traditionally Iranian flatbread made with whole wheat flour and baked on a bed of hot pebbles. The stones leave its underside dimpled, and the finished loaf is often torn into irregular pieces rather than cut into neat slices.
Its flavour is gently wheaty, with a chewy middle and crisp patches. In Iran, it commonly appears at breakfast with cheese, fresh herbs and tea, and is also served alongside kebabs, stews and other meals. Elsewhere, you can use it as a shareable table bread, or fold it around grilled vegetables and meat. It provides fibre and some protein; pair it with vegetables and a protein-rich filling for a more substantial meal.
How Nutritious Is Sangak bread?
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 Sangak bread Processed?
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.
Does Sangak bread Contain Allergens?
Contains these allergens:
Which Diets Is Sangak bread 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
Sangak bread Fat Profile
SATURATED
0.25g
MONOUNSATURATED
0.17g
POLYUNSATURATED
0.59g
Omega 6:3 ratio 18.7:1
Above the ideal 4:1 (18.7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.