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Whole oat flour, sourdough, high fiber, low glycemic, vegan
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Whole oat sourdough lavash (60 g) has 147 calories. That works out to 245 calories per 100 g. It contains 26.4 g of carbs, 5.1 g of protein, 2.7 g of fat and 4.5 g of fiber. Its 1.3 mg of Manganese covers 57% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Selected: 1 piece (medium) · 60 g
147
KCAL / 60G
Carbs
26.4g
· 10% DV
Protein
5.1g
· 10% DV
Fat
2.7g
· 3% DV
Fiber
4.5g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 70% · Protein 14% · Fat 16%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 147 kcal | |
| Total fat | 2.7 g | 3% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 222 mg | 10% |
| Total carbohydrate | 26.4 g | 10% |
| Fiber | 4.5 g | 16% |
| Protein | 5.1 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 | 147 kcal |
| 1 slice (thin) | 20 g | 49 kcal |
| ½ piece (half) | 30 g | 74 kcal |
| 1 piece (small) | 35 g | 86 kcal |
| 1 slice (thick) | 40 g | 98 kcal |
| 1 piece (large) | 90 g | 221 kcal |
| 100 g | 100 g | 245 kcal |
| 2 piece (double) | 120 g | 294 kcal |
Calculated from 245 calories per 100 g.
Yes, whole oat sourdough lavash can stand in for a tortilla in wraps and rolls. Warm it briefly first so it bends more easily, then add fillings without overloading it to reduce tearing.
Whole oat sourdough lavash can taste mildly tangy, with a distinct, toasty grain flavor from the oat flour. The sourness varies with the starter and recipe, so some versions taste more pronounced than others.
Keep whole oat sourdough lavash sealed in its package or an airtight container, away from heat and moisture. Once opened, close the package promptly; warming a piece briefly before serving can make it more pliable.
Yes, whole oat sourdough lavash can be frozen. Separate pieces with parchment so they do not stick together, seal them in a freezer-safe bag, and thaw only what you plan to use before warming it.
Whole oat sourdough lavash works well with savory fillings such as roasted vegetables, hummus, eggs, or grilled meat. Spread moist fillings thinly and keep the center uncluttered so the flatbread folds without splitting.
Warm whole oat sourdough lavash briefly in a covered pan or between slightly damp paper towels. Gentle heat and a little trapped steam help it stay soft; prolonged heating can dry it out and make it brittle.
Yes, whole oat sourdough lavash can be cut into wedges and baked until crisp. Lightly brush or spray the pieces with oil if desired, spread them in a single layer, and watch closely so the thin edges do not burn.
Whole oat sourdough lavash is generally soft and flexible when fresh, rather than crisp. It can become firmer as it dries or if heated for too long, while brief warming helps restore a bendable texture.
Yes, you can make whole oat sourdough lavash at home with a recipe formulated for oat flour and sourdough starter. Oat-based dough may be less elastic than wheat dough, so handle it gently when shaping thin rounds.
Whole oat sourdough lavash uses whole oat flour and sourdough, while whole-wheat lavash is made with whole-wheat flour. Their flavor and flexibility can differ, and the exact texture depends on the recipe and any additional flours used.
Vitamins
B1
0.19mg · 16% DV
B5
0.36mg · 7% DV
Biotin
1.5µg · 5% DV
Folate
19.2µg · 5% DV
Minerals
Manganese
1.32mg · 57% DV
Copper
0.17mg · 19% DV
Phosphorus
126mg · 18% DV
Magnesium
57mg · 14% DV
Sodium
222mg · 10% DV
Potassium ⭐
138mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 147 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.
Whole oat sourdough lavash is a thin, flexible flatbread made with whole oat flour and sourdough. Lavash is associated with Armenia and the wider Caucasus and West Asian region; this version gives the familiar bread a whole-oat base and a gentle tang from fermentation.
Use it as a wrap for vegetables, beans, eggs or cheese, or serve it alongside soups and dips. Its soft, pliable texture makes it easy to fold without overwhelming a filling. It is notably high in fibre, with 7.5 g per 100 g, and fits vegan eating. For a lighter meal, fill it generously with fresh vegetables and a simple bean or herb spread rather than a rich sauce.
High
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.
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
0.48g
MONOUNSATURATED
0.9g
POLYUNSATURATED
0.96g
Omega 6:3 ratio 15.6:1
Above the ideal 4:1 (15.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.