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Thin, vegan flatbread made with oat flour and sourdough starter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
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.
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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 2.3 g | 3% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 25.2 g | 9% |
| Fiber | 3.3 g | 12% |
| Protein | 4.3 g | 9% |
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 | 138 kcal |
| 1 piece (mini) | 20 g | 46 kcal |
| 1 piece (small) | 35 g | 81 kcal |
| 1 piece (thin) | 45 g | 104 kcal |
| 1 piece (thick) | 80 g | 184 kcal |
| 1 piece (large) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 2 piece (medium) | 120 g | 276 kcal |
| 1 piece (jumbo) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 138 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.
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.
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 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.
No known major 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
0.42g
MONOUNSATURATED
0.72g
POLYUNSATURATED
0.72g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.