Lavash calories come to 76 for a 1 oz portion (28 g) and 271 per 100 g. The label behind these numbers lists 0 g of fat, so 75% of the calories come from carbs and 25% from protein, a leaner split than most breads. Portion size and fillings decide the total, not the sheet's recipe.
76kcal
1 1 oz portion · 28 g, packaged, per label
25%protein
4.9 gProtein
15 gCarbs
0 gFat
How to burn off 76 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Packaged, per label · per 28 g
Calories
76 kcal
Protein
4.9 g
Carbohydrate
14.8 g
Fat
0 g
Saturated fat
0 g
Cholesterol
0 mg
Sodium
104 mg
Potassium
22 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Lavash: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 oz portion (28 g)
76
4.9 g
14.8 g
0 g
104 mg
4%
2 oz portion (57 g)
154
10 g
30.1 g
0 g
211 mg
8%
100 g
271
17.6 g
52.8 g
0 g
370 mg
14%
3 × 1 oz portion (28 g)
228
14.8 g
311 mg
5 × 1 oz portion (28 g)
379
24.7 g
518 mg
A 2 oz portion is a 154-calorie wrap base
A 1 oz portion (28 g) of lavash has 76 calories, 4.9 g of protein and 14.8 g of carbs. That is 4% of the daily value for calories. Lavash is usually sold as large thin sheets, though, so a single ounce is rarely what ends up on the plate.
Double it and a 2 oz portion (57 g) lands at 154 calories with 10 g of protein. Three 1 oz portions (84 g) reach 228 calories, and five (140 g) climb to 379 calories with 24.7 g of protein. A big wrap built from a large sheet can drift toward the top of that range without looking like much.
Thin bread fools the eye. Weighing your usual sheet once settles the question for every wrap after it, and BodyPal can log lavash from a photo when a scale is not handy. Once you know the weight, the math is simple: roughly 76 calories for every ounce.
Carbs supply 75% of the calories, protein the rest
Per 100 g, this lavash has 52.8 g of carbs, 17.6 g of protein and 0 g of fat. In calorie terms that is a 75% carb and 25% protein split, with fat at 0%. Few breads come this close to fat-free.
The protein number stands out. At 17.6 g per 100 g, it beats the baguette on our compare table, which has 10.8 g. A 2 oz portion gives 10 g of protein, or 20% of the daily value, which is a real contribution from something you might treat as just the wrapper.
The label also lists 0 g of sugars and 0 g of fiber. The sugar line is a plus. The fiber line means lavash alone will not add much bulk, so the fillings have to do that job. Whole wheat or flax versions, such as Joseph's Flax Oat Bran & Whole Wheat Lavash Bread, are worth checking on their own labels if fiber matters to you.
Sodium is lower than in most breads
A 1 oz portion carries 104 mg of sodium, 5% of the daily value. A 2 oz portion has 211 mg, or 9%. Per 100 g the figure is 370 mg, which is 16% of the 2300 mg daily value.
That puts lavash below every bread in our compare table: the baguette has 602 mg per 100 g, the pretzel roll 541 mg and beer bread 692 mg. For a bread, that is a good showing, and it leaves room in the day for saltier fillings.
The catch is what goes inside. Deli meats, cheese and pickled vegetables tend to carry more sodium than the wrap itself. If you watch sodium, keep in mind that five 1 oz portions already add 518 mg before any filling, so the bread's share stays manageable but is never nothing.
Build the wrap around protein and vegetables
With no fat, no sugar and no fiber on the label, lavash is a blank base. What you put on it decides whether a wrap is light or heavy, and whether it keeps you full until the next meal.
Vegetables bring the fiber the bread lacks. Lean proteins such as grilled chicken, eggs or beans stack on top of the 4.9 g of protein in each 1 oz portion. Spreads like hummus, tahini or cheese add fat, which the bread itself does not have, so they move the total faster than the lavash does.
Lavash also works baked into crisp chips or as a thin pizza base. Baking adds no calories by itself; the oil and toppings do. Brush lightly, measure the cheese, and the sheet stays the lean part of the meal.
How does lavash compare?
Here is how lavash stacks up against baguette, beer bread and pretzel roll, per 100 g and per usual serving.
Verdict: Lavash and baguette are nearly tied on calories at 271 and 272 per 100 g, but lavash wins on protein (17.6 g vs 10.8 g) and sodium (370 mg vs 602 mg). For the leanest everyday bread pick lavash; beer bread at 346 calories per 100 g is the one to portion carefully.
A 1 oz piece (28 g) of plain lavash is about 76 calories. Per 100 g it is 271 calories.
Is lavash good for weight loss?
A 28 g portion adds 76 calories with 4.9 g protein and 14.8 g carbs. High-fiber versions are lighter per 100 g: Joseph's flax and oat bran lavash is 188 calories per 100 g against 271 for plain white lavash.
Lavash or baguette: which has fewer calories?
Per 100 g they are almost identical, 271 calories for lavash and 272 for baguette, so the portion size decides the total.
How much protein is in lavash?
Plain white lavash has 17.6 g protein per 100 g, so a 28 g piece gives about 4.9 g. The same 100 g holds 52.8 g carbs and 0 g fat.
Does lavash have any fat?
This lavash label lists 0 g of fat per 100 g, including 0 g of saturated fat. Its calories come from carbs (75%) and protein (25%), so any fat in a wrap comes from the fillings and spreads.
How much sodium is in lavash?
A 1 oz portion (28 g) has 104 mg of sodium, 5% of the daily value. Per 100 g it is 370 mg, or 16%, which is lower than baguette at 602 mg.
How many carbs are in lavash?
A 1 oz portion holds 14.8 g of carbs, and a 2 oz portion holds 30.1 g. Per 100 g the total is 52.8 g, with 0 g of sugars and 0 g of fiber on this label.
How many calories are in 2 oz of lavash?
A 2 oz portion (57 g) of lavash has 154 calories, 10 g of protein and 211 mg of sodium. That covers 8% of daily calories and 20% of daily protein.
