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A thin, flexible, pale beige flatbread with a lightly bubbled surface, scattered oat flecks, and irregular golden-brown toasted spots, laid flat on a plate.
🌿High Fiber

Vegan Sourdough Oat Lavash Calories

Thin, vegan flatbread made with oat flour and sourdough starter

CALORIES · 100 G

230kcal

GI

55medium

POTASSIUM · 100 G

180mg

FIBER · 100 G

5.5g

Quick answer

1 piece (medium) of Vegan Sourdough Oat Lavash (60 g) has 138 calories. That works out to 230 calories per 100 g. It contains 25.2 g of carbs, 4.3 g of protein, 2.3 g of fat and 3.3 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

Vegan Sourdough Oat Lavash Nutrition Facts

Selected: 1 piece (medium) · 60 g

138

KCAL / 60G

Carbs

25.2g

· 9% DV

Protein

4.3g

· 9% DV

Fat

2.3g

· 3% DV

Fiber

3.3g

· 12% DV

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

Calories come from: Carbs 73% · Protein 12% · Fat 15%

Vegan Sourdough Oat Lavash nutrition facts table · 1 piece (medium) (60 g)

NutrientAmount% DV
Calories138 kcal
Total fat2.3 g3%
Saturated fat0.42 g2%
Trans fat0 g
Sodium192 mg8%
Total carbohydrate25.2 g9%
Fiber3.3 g12%
Protein4.3 g9%

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 Vegan Sourdough Oat Lavash?

ServingAmountCalories
1 piece (medium)60 g138 kcal
1 piece (mini)20 g46 kcal
1 piece (small)35 g81 kcal
1 piece (thin)45 g104 kcal
1 piece (thick)80 g184 kcal
1 piece (large)90 g207 kcal
100 g100 g230 kcal
2 piece (medium)120 g276 kcal
1 piece (jumbo)120 g276 kcal

Calculated from 230 calories per 100 g.

Frequently Asked Questions About Vegan Sourdough Oat Lavash

How do you make vegan sourdough oat lavash at home?

Make vegan sourdough oat lavash by mixing oat flour, active sourdough starter and water into a dough. Rest it, roll it thin, then cook each piece in a hot, dry skillet until lightly spotted.

Why does vegan sourdough oat lavash crack when you fold it?

Vegan sourdough oat lavash often cracks when the dough is too dry, rolled too thin, or left uncovered after cooking. Add water gradually while mixing, and stack cooked pieces under a clean towel to keep them pliable.

Can you cook vegan sourdough oat lavash in a skillet?

Yes, vegan sourdough oat lavash cooks well in a skillet. Heat the pan first and cook the bread without oil, turning it when light brown spots appear; cooking it too long can make it brittle.

Does vegan sourdough oat lavash puff up like pita bread?

Not usually: vegan sourdough oat lavash is rolled thin and does not need to form a pocket like pita. It may develop small bubbles as it cooks, but that does not mean it has failed.

How do you keep vegan sourdough oat lavash soft?

Keep vegan sourdough oat lavash soft by covering each cooked piece with a clean towel while the rest cook. Once cool, store the stack in an airtight container; exposure to air dries the thin bread quickly.

How long does vegan sourdough oat lavash last in the fridge?

Vegan sourdough oat lavash keeps for a few days in an airtight container in the refrigerator. Reheat it briefly in a skillet before serving; discard it if you notice mold or an unusual smell.

Can you freeze vegan sourdough oat lavash?

Yes, vegan sourdough oat lavash freezes well. Separate the pieces with parchment paper, seal them in a freezer bag, and thaw only what you need; a brief warm-up in a skillet helps restore flexibility.

What fillings work best in vegan sourdough oat lavash wraps?

Vegan sourdough oat lavash works well with hummus, roasted vegetables, beans, or salad greens. Keep wet fillings modest and warm the bread briefly before rolling so it bends without splitting.

Can you use regular sourdough starter in vegan sourdough oat lavash?

Yes, a regular sourdough starter can be used if it contains only plant-based ingredients such as flour and water. Some starters are maintained with honey, so check how yours is fed if you avoid all animal-derived ingredients.

Is vegan sourdough oat lavash suitable for making chips?

Yes, vegan sourdough oat lavash can be cut into triangles and baked until crisp for homemade chips. Brush or lightly spray the pieces with oil and season them before baking, keeping a close eye so the thin edges do not burn.

Vegan Sourdough Oat Lavash Vitamins & Minerals

Vitamins

B1

0.11mg · 9% DV

B5

0.24mg · 5% DV

Biotin

1.2µg · 4% DV

Folate

12µg · 3% DV

Minerals

Manganese

0.66mg · 29% DV

Phosphorus

102mg · 15% DV

Copper

0.11mg · 12% DV

Magnesium

36mg · 9% DV

Sodium

192mg · 8% DV

Potassium ⭐

108mg · 3% DV

Vegan Sourdough Oat Lavash Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

13.8
Medium

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

How to Burn Off Vegan Sourdough Oat Lavash

To burn the 138 calories in 1 piece (medium) (60 g):

🚶

34min

Walking (5 km/h)

🏃

14min

Running (8 km/h)

🚴

19min

Cycling

🏊

16min

Swimming

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

What is Vegan Sourdough Oat Lavash?

Vegan sourdough oat lavash is a thin flatbread made with oat flour and a sourdough starter. It adapts the style of lavash, a traditional flatbread associated with Armenia and the wider Caucasus and West Asia, using plant-based ingredients instead of the usual wheat-based dough.

Its mild tang and flexible texture make it handy for wrapping vegetables, beans or other fillings, or serving alongside soup and dips. In places where lavash is part of everyday cooking, it can stand in for bread at the table; elsewhere, use it as a quick wrap or flatbread base. Oats contribute 5.5 g of fibre per 100 g. Pair it with a protein-rich filling for a more balanced meal.

How Nutritious Is Vegan Sourdough Oat Lavash?

Nutrient density

Medium

52/ 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

55/ 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.

Is Vegan Sourdough Oat 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 Vegan Sourdough Oat Lavash Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Vegan Sourdough Oat 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

Vegan Sourdough Oat Lavash Fat Profile

SATURATED

0.42g

MONOUNSATURATED

0.72g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Vegan Sourdough Oat Lavash

🌱🥖vs🍚
Vegan Sourdough Oat Lavash vs Bulgur Pilaf110 kcal more per 100 g
→
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Vegan Sourdough Oat Lavash vs Whole wheat pasta106 kcal more per 100 g
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🌱🥖vs🥖
Vegan Sourdough Oat Lavash vs Breadstick180 kcal fewer per 100 g
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🌱🥖vs🥯
Vegan Sourdough Oat Lavash vs Simit110 kcal fewer per 100 g
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Foods Similar to Vegan Sourdough Oat 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

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Nutrition data compiled from USDA FoodData Central and scientific sources.