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Sourdough Buckwheat Lavash Calories
Buckwheat-based flatbread with fiber and plant protein
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Sourdough Buckwheat Lavash (45 g) has 114 calories. That works out to 253 calories per 100 g. It contains 21.9 g of carbs, 3.9 g of protein, 1.1 g of fat and 2.6 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 48 (low), so it raises blood sugar slowly.
Sourdough Buckwheat Lavash Nutrition Facts
Selected: 1 piece (medium) · 45 g
114
KCAL / 45G
Carbs
21.9g
· 8% DV
Protein
3.9g
· 8% DV
Fat
1.1g
· 1% 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 77% · Protein 14% · Fat 9%
Sourdough Buckwheat Lavash nutrition facts table · 1 piece (medium) (45 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 114 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.22 g | 1% |
| Trans fat | 0 g | |
| Sodium | 185 mg | 8% |
| Total carbohydrate | 21.9 g | 8% |
| Fiber | 2.6 g | 9% |
| Protein | 3.9 g | 8% |
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 Sourdough Buckwheat Lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 45 g | 114 kcal |
| 1 piece (thin) | 20 g | 51 kcal |
| 1 piece (small) | 25 g | 63 kcal |
| 1 piece (half) | 45 g | 114 kcal |
| 1 piece (thick) | 55 g | 139 kcal |
| 1 piece (large) | 70 g | 177 kcal |
| 1 piece (extra large) | 90 g | 228 kcal |
| 1 piece (whole) | 90 g | 228 kcal |
| 100 g | 100 g | 253 kcal |
| 1 serving (double) | 100 g | 253 kcal |
Calculated from 253 calories per 100 g.
Frequently Asked Questions About Sourdough Buckwheat Lavash
What does Sourdough Buckwheat Lavash taste like?
Sourdough Buckwheat Lavash has a mildly earthy, nutty taste from buckwheat and a gentle tang from fermentation. Its flavor is more distinctive than plain wheat lavash, though the strength of the buckwheat and the length of fermentation can change how pronounced it tastes.
How do you make Sourdough Buckwheat Lavash?
Sourdough Buckwheat Lavash is made by mixing buckwheat flour or a buckwheat-based dough with sourdough starter, water, and usually salt, then letting it ferment. The dough is rolled thin and cooked briefly on a hot surface; recipes vary in what they use to bind the dough.
Why does Sourdough Buckwheat Lavash tear so easily?
Sourdough Buckwheat Lavash can tear because buckwheat lacks the gluten that gives wheat dough its stretch. Roll it a little thicker and warm it briefly before folding or filling it; both steps can make the flatbread less prone to cracking.
What can you eat with Sourdough Buckwheat Lavash?
Sourdough Buckwheat Lavash works well for wraps filled with hummus, cheese, eggs, roasted vegetables, or meat. You can also serve it alongside soup or salad, or use it in place of other flatbreads with dips.
How should you store Sourdough Buckwheat Lavash?
Let Sourdough Buckwheat Lavash cool completely, then store it in an airtight container to slow drying. Refrigerate it if you need to keep it longer. Discard it if you notice mold, an unusual smell, or an unexpected change in texture.
Can you freeze Sourdough Buckwheat Lavash?
Yes, Sourdough Buckwheat Lavash freezes well. Separate the pieces with baking paper before wrapping or packing them, so you can remove only what you need. Thaw a portion and warm it briefly in a pan to soften it before serving.
How do you reheat Sourdough Buckwheat Lavash without making it brittle?
Warm Sourdough Buckwheat Lavash briefly in a preheated dry pan, turning it once. Prolonged heating can dry it out and make it brittle. After warming, keep the pieces under a clean tea towel until you are ready to fill or serve them.
How is Sourdough Buckwheat Lavash different from regular lavash?
Sourdough Buckwheat Lavash has buckwheat’s earthier flavor and a tang from fermentation, unlike the milder taste of many wheat lavash breads. Its dough is also usually less stretchy, so the finished bread may handle folding and rolling differently.
Can people with diabetes eat Sourdough Buckwheat Lavash?
People with diabetes can include Sourdough Buckwheat Lavash, but it still provides carbohydrates, so the portion matters. Pairing it with vegetables and a protein source can make a more balanced meal; individual glucose targets are best discussed with a healthcare professional.
Why is my Sourdough Buckwheat Lavash especially sour?
Sourdough Buckwheat Lavash can taste especially sour if its dough ferments for a long time or in a warm place. For a milder flavor, shorten the fermentation and keep the cooked pieces covered so they retain moisture.
Sourdough Buckwheat Lavash Vitamins & Minerals
Vitamins
B1
0.09mg · 8% DV
B5
0.34mg · 7% DV
B3
0.95mg · 6% DV
B6
0.09mg · 5% DV
Minerals
Manganese
0.41mg · 18% DV
Copper
0.15mg · 17% DV
Phosphorus
110mg · 16% DV
Magnesium
51mg · 12% DV
Sodium
185mg · 8% DV
Potassium ⭐
128mg · 4% DV
Sourdough Buckwheat Lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sourdough Buckwheat Lavash
To burn the 114 calories in 1 piece (medium) (45 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 Sourdough Buckwheat Lavash?
Sourdough Buckwheat Lavash is a thin, pliable flatbread made with buckwheat flour and leavened with sourdough. It takes inspiration from lavash, a staple across parts of the Caucasus and neighbouring regions, while buckwheat gives this version a distinctive, earthy character and the fermentation adds a gentle tang.
Serve it warm with dips, or roll it around vegetables, beans, cheese or grilled foods; a quick warming in a pan makes it more flexible. Its buckwheat base contributes fibre and plant protein, making it a more substantial option than a very light wrap. For an easy meal, fill it generously with fresh vegetables and a simple yogurt or tahini sauce.
How Nutritious Is Sourdough Buckwheat 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 Sourdough Buckwheat 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 Sourdough Buckwheat Lavash Contain Allergens?
No known major allergens
Which Diets Is Sourdough Buckwheat Lavash Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sourdough Buckwheat Lavash Fat Profile
SATURATED
0.22g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.33g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.