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Whole wheat walnut lavash Calories
Whole grain flatbread with walnuts, higher fiber and healthy fats
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole wheat walnut lavash (60 g) has 199 calories. That works out to 332 calories per 100 g. It contains 28.1 g of carbs, 6.2 g of protein, 7.3 g of fat and 4.6 g of fiber. Its 1.3 mg of Manganese covers 55% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Whole wheat walnut lavash Nutrition Facts
Selected: 1 piece (medium) · 60 g
199
KCAL / 60G
Carbs
28.1g
· 10% DV
Protein
6.2g
· 12% DV
Fat
7.3g
· 9% DV
Fiber
4.6g
· 16% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 12% · Fat 33%
Whole wheat walnut lavash nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 199 kcal | |
| Total fat | 7.3 g | 9% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 252 mg | 11% |
| Total carbohydrate | 28.1 g | 10% |
| Fiber | 4.6 g | 16% |
| Protein | 6.2 g | 12% |
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 walnut lavash?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 199 kcal |
| 0.25 piece (quarter) | 15 g | 50 kcal |
| ½ piece (half) | 30 g | 100 kcal |
| 1 piece (small) | 35 g | 116 kcal |
| 1 serving (medium) | 75 g | 249 kcal |
| 1 piece (large) | 90 g | 299 kcal |
| 100 g | 100 g | 332 kcal |
| 1 piece (extra large) | 120 g | 398 kcal |
| 2 piece (double) | 120 g | 398 kcal |
Calculated from 332 calories per 100 g.
Frequently Asked Questions About Whole wheat walnut lavash
How do you make whole wheat walnut lavash?
Whole wheat walnut lavash is made by mixing whole wheat flour, finely chopped walnuts, water, yeast and salt into a dough, then rolling it thin and cooking it on a hot pan. Avoid overcooking it if you want the bread to stay flexible for wrapping.
How should you store whole wheat walnut lavash?
Keep whole wheat walnut lavash sealed in a cool, dry place. Once opened, refrigerate it if you will not eat it soon; the walnuts’ oils can turn stale faster in warm conditions. Bring refrigerated lavash back to room temperature or warm it briefly before serving.
Can you freeze whole wheat walnut lavash?
Yes, whole wheat walnut lavash freezes well. Separate the pieces with parchment paper, seal them in a freezer bag, and thaw only what you need. Briefly warming thawed lavash in a pan helps make it pliable again for wraps.
What can you put in a whole wheat walnut lavash wrap?
Whole wheat walnut lavash works well with cheese, grilled vegetables, chicken, eggs, or thick yogurt-based spreads. The walnuts add a nutty flavor that suits savory fillings; avoid overfilling it or using very wet ingredients, which can make the bread split.
How do you warm whole wheat walnut lavash without drying it out?
Warm whole wheat walnut lavash briefly in a skillet or wrap it in a lightly damp towel before heating. A short warm-up makes it easier to fold, while prolonged heating dries it out and makes the whole-grain bread more likely to crack.
What is the difference between whole wheat walnut lavash and regular lavash?
Whole wheat walnut lavash has a nuttier flavor and a denser, more textured bite than plain lavash made with refined flour. Walnut pieces can make it slightly more delicate when folded, so warming it before rolling helps prevent cracks.
Can whole wheat walnut lavash be used for sandwiches?
Yes, whole wheat walnut lavash can be used for sandwiches as a wrap or folded flatbread. Add a spread first to help hold the filling, then use ingredients that are not too wet; the walnut flavor pairs particularly well with cheese and vegetables.
Does whole wheat walnut lavash go well with soup?
Yes, whole wheat walnut lavash can be served alongside soup, especially vegetable, lentil, or bean soups. Warm it briefly and tear or fold it for dipping; its walnut flavor is more pronounced than that of plain lavash.
Is whole wheat walnut lavash good for breakfast?
Yes, whole wheat walnut lavash makes a practical breakfast wrap with eggs, cheese, or vegetables. Warm it briefly before filling so it folds without cracking, and keep the filling moderate so the wrap is easy to handle.
Can people with diabetes eat whole wheat walnut lavash?
People with diabetes can include whole wheat walnut lavash, but whole wheat flour does not make it carbohydrate-free or prevent a rise in blood sugar. Portion size and the rest of the meal matter; ask your clinician or dietitian for advice tailored to your glucose targets.
Whole wheat walnut lavash Vitamins & Minerals
Vitamins
B1
0.2mg · 17% DV
B3
2.52mg · 16% DV
Biotin
3.6µg · 12% DV
B6
0.17mg · 10% DV
Minerals
Manganese
1.26mg · 55% DV
Selenium
17µg · 31% DV
Copper
0.2mg · 22% DV
Phosphorus
153mg · 22% DV
Sodium
252mg · 11% DV
Potassium ⭐
171mg · 5% DV
Whole wheat walnut lavash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat walnut lavash
To burn the 199 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.
What is Whole wheat walnut lavash?
Whole wheat walnut lavash is a thin flatbread made with whole wheat flour and walnuts. Lavash is traditional across Turkey, the Caucasus and neighbouring regions; this version brings the grain’s earthy flavour together with the walnuts’ rich, nutty taste.
Serve it warm or at room temperature, rolled around vegetables, cheese or grilled fillings, or alongside soup and dips. Its whole-grain flour contributes fibre, while walnuts add unsaturated fats, making it more substantial than a plain white flatbread. For a lighter meal, use it as a wrap with plenty of fresh vegetables and a modest amount of rich sauce or filling.
How Nutritious Is Whole wheat walnut 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 Whole wheat walnut lavash Processed?
NOVA 3
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 walnut lavash Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat walnut lavash Good For?
Vegan
— Not 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
Whole wheat walnut lavash Fat Profile
SATURATED
0.84g
MONOUNSATURATED
1.32g
POLYUNSATURATED
2.94g
Omega 6:3 ratio 16.2:1
Above the ideal 4:1 (16.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.