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Whole-wheat lavash with egg and cheese Calories
A hearty whole-wheat lavash cooked with egg and kaşar cheese, providing protein and fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole-wheat lavash with egg and cheese (180 g) has 466 calories. That works out to 259 calories per 100 g. It contains 52.2 g of carbs, 24.3 g of protein, 16.6 g of fat and 6.1 g of fiber. Its 39.6 µg of Selenium covers 72% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole-wheat lavash with egg and cheese Nutrition Facts
Selected: 1 piece (medium) · 180 g
466
KCAL / 180G
Carbs
52.2g
· 19% DV
Protein
24.3g
· 49% DV
Fat
16.6g
· 21% DV
Fiber
6.1g
· 22% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 46% · Protein 21% · Fat 33%
Whole-wheat lavash with egg and cheese nutrition facts table · 1 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 466 kcal | |
| Total fat | 16.6 g | 21% |
| Saturated fat | 7.38 g | 37% |
| Trans fat | 0.27 g | |
| Sodium | 909 mg | 40% |
| Total carbohydrate | 52.2 g | 19% |
| Fiber | 6.1 g | 22% |
| Protein | 24.3 g | 49% |
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 Whole-wheat lavash with egg and cheese?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 180 g | 466 kcal |
| 1 piece (half) | 90 g | 233 kcal |
| 100 g | 100 g | 259 kcal |
| 1 piece (small) | 120 g | 311 kcal |
| 1 serving (medium) | 180 g | 466 kcal |
| 1 piece (large) | 240 g | 622 kcal |
| 1 serving (large) | 250 g | 648 kcal |
| 1 piece (double) | 360 g | 932 kcal |
Calculated from 259 calories per 100 g.
Frequently Asked Questions About Whole-wheat lavash with egg and cheese
How do you make whole-wheat lavash with egg and cheese?
Whole-wheat lavash with egg and cheese is made by filling a lavash with beaten egg and grated cheese, folding it, and cooking it in a pan. Use medium-low heat so the cheese melts and the egg cooks through before the bread gets too dark.
Can you make whole-wheat lavash with egg and cheese in an air fryer?
Yes, whole-wheat lavash with egg and cheese can be cooked in an air fryer if it is folded securely and placed seam-side down. Check it early, since thin lavash can brown quickly; make sure the egg filling is fully cooked before serving.
How do you keep whole-wheat lavash with egg and cheese from leaking in the pan?
To keep whole-wheat lavash with egg and cheese from leaking, avoid overfilling it and leave a clear border for folding. Tuck the sides in, place the seam against the pan, and turn it gently only after the bottom has set.
How do you stop whole-wheat lavash with egg and cheese from getting soggy?
Keep whole-wheat lavash with egg and cheese from getting soggy by avoiding watery add-ins and serving it soon after cooking. If adding vegetables such as tomatoes, remove excess juice first, and use a hot pan so the lavash browns instead of steaming.
Can you use a tortilla instead of lavash for whole-wheat lavash with egg and cheese?
Yes, a large tortilla can stand in for lavash in whole-wheat lavash with egg and cheese, though the texture and fold will differ. Choose one that is flexible enough to wrap without cracking, and adjust the filling so it does not spill out.
What cheese melts best in whole-wheat lavash with egg and cheese?
Mozzarella, Monterey Jack, or mild cheddar melt well in whole-wheat lavash with egg and cheese. Grate the cheese so it melts evenly, and use less salty cheese if you plan to add salt to the egg.
Is whole-wheat lavash with egg and cheese a good make-ahead breakfast?
Whole-wheat lavash with egg and cheese is best freshly cooked, but you can prepare the filling ahead and assemble it just before eating. This keeps the lavash from absorbing moisture and turning soft while it waits.
What can you serve with whole-wheat lavash with egg and cheese?
Whole-wheat lavash with egg and cheese pairs well with a crisp salad, sliced cucumber and tomato, or plain yogurt. Fresh fruit also works for breakfast, while a light soup can make it part of a simple lunch.
How do you reheat whole-wheat lavash with egg and cheese?
Reheat whole-wheat lavash with egg and cheese in a covered pan over low heat, turning once, until hot throughout. A microwave is quicker but softens the bread; avoid reheating it repeatedly, especially because it contains cooked egg.
Can whole-wheat lavash with egg and cheese fit into a weight-loss meal plan?
Yes, whole-wheat lavash with egg and cheese can fit into a weight-loss meal plan when the portion and cooking oil are accounted for. Pair it with vegetables rather than fried sides to make the meal more filling without adding another rich component.
Whole-wheat lavash with egg and cheese Vitamins & Minerals
Vitamins
B12
1.3µg · 54% DV
Biotin
14.4µg · 48% DV
B2
0.56mg · 43% DV
B5
1.62mg · 32% DV
Minerals
Selenium
40µg · 73% DV
Phosphorus
495mg · 71% DV
Manganese
1.3mg · 57% DV
Sodium
909mg · 40% DV
Potassium ⭐
369mg · 11% DV
Whole-wheat lavash with egg and cheese Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole-wheat lavash with egg and cheese
To burn the 466 calories in 1 piece (medium) (180 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 Whole-wheat lavash with egg and cheese?
Whole-wheat lavash with egg and cheese is a quick pan-cooked meal made by filling or folding thin lavash around egg and kaşar, a mild Turkish semi-hard cheese that melts readily. The whole-wheat bread brings a slightly nutty flavour and a heartier bite; the outside can turn crisp while the egg and cheese stay soft.
In Turkey, it is often served hot for breakfast or as an easy light meal, sometimes with tomatoes, cucumber and herbs on the side. Elsewhere, it works well as a simple savoury wrap alongside salad. Egg and cheese provide protein, while the whole-wheat lavash contributes fibre; a 100 g portion has 13.5 g of protein. Use just a little oil in the pan and add plenty of vegetables for a lighter plate.
How Nutritious Is Whole-wheat lavash with egg and cheese?
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 Whole-wheat lavash with egg and cheese 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 Whole-wheat lavash with egg and cheese Contain Allergens?
Contains these allergens:
Which Diets Is Whole-wheat lavash with egg and cheese Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Whole-wheat lavash with egg and cheese Fat Profile
SATURATED
7.38g
MONOUNSATURATED
5.22g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.