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Whole grain, crisp, source of fiber
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 piece (medium) of Buckwheat and spelt waffle (18 g) has 69 calories. That works out to 382 calories per 100 g. It contains 13.2 g of carbs, 2.1 g of protein, 0.6 g of fat and 1.6 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 68 (medium), so it raises blood sugar at a moderate pace.
Selected: 2 piece (medium) · 18 g
69
KCAL / 18G
Carbs
13.2g
· 5% DV
Protein
2.1g
· 4% DV
Fat
0.6g
· 1% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 13% · Fat 8%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 69 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.09 g | 0% |
| Trans fat | 0 g | |
| Sodium | 58 mg | 3% |
| Total carbohydrate | 13.2 g | 5% |
| Fiber | 1.6 g | 6% |
| Protein | 2.1 g | 4% |
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 |
|---|---|---|
| 2 piece (medium) | 18 g | 69 kcal |
| 1 piece (small) | 9 g | 34 kcal |
| 1 cup (shredded) | 14 g | 53 kcal |
| 1 serving (medium) | 27 g | 103 kcal |
| 4 piece (large) | 36 g | 138 kcal |
| 6 piece (extra large) | 54 g | 206 kcal |
| 1 pack (whole) | 90 g | 344 kcal |
| 100 g | 100 g | 382 kcal |
Calculated from 382 calories per 100 g.
A buckwheat and spelt waffle is made with buckwheat and spelt, an older type of wheat. Recipes may also include ingredients such as water, oil, or salt, so the exact mix varies by product.
A buckwheat and spelt waffle has a crisp texture and a lightly earthy, toasted grain flavor. Buckwheat brings a distinctive robust note, while spelt gives it a milder wheat-like taste.
Eat a buckwheat and spelt waffle plain or add a topping just before serving. It works with savory spreads such as hummus or cheese, as well as sweet toppings like nut butter and fruit.
Yes, a buckwheat and spelt waffle can stand in for crackers with dips, cheese, or sliced vegetables. It is crisp but can be more fragile than a sturdy cracker, so avoid piling on heavy or wet toppings.
A buckwheat and spelt waffle goes soft when it absorbs moisture from the air or from wet toppings. Keep it in a well-sealed container, and add spreads or fruit shortly before eating.
Hummus, cheese, avocado, nut butter, and fruit all work well on a buckwheat and spelt waffle. Choose a thicker spread if you want the crisp base to hold its texture for longer.
A buckwheat and spelt waffle is typically a thin, crisp grain product, unlike the thick, soft batter waffle commonly served hot. It is better suited to toppings or dipping than to being eaten like a fluffy breakfast waffle.
You can freeze a buckwheat and spelt waffle, but it is usually unnecessary if you store it dry and sealed. Moisture during thawing can soften its crisp texture, so an airtight cupboard container is often more practical.
Store a buckwheat and spelt waffle in a tightly closed container in a cool, dry place. Keeping air and humidity out helps preserve its crunch; avoid storing it beside foods that release moisture.
Yes, a buckwheat and spelt waffle works well as a savory snack or light meal base. Top it with hummus, cheese, or avocado, and add watery ingredients such as tomato only when ready to eat.
Vitamins
B3
0.83mg · 5% DV
B1
0.05mg · 4% DV
Biotin
1.08µg · 4% DV
B5
0.13mg · 3% DV
Minerals
Manganese
0.32mg · 14% DV
Phosphorus
56mg · 8% DV
Copper
0.06mg · 7% DV
Selenium
3.24µg · 6% DV
Sodium
58mg · 3% DV
Potassium ⭐
51mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 69 calories in 2 piece (medium) (18 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.
Buckwheat and spelt waffle is made from batter combining buckwheat flour with spelt, an older variety of wheat, then cooked in a patterned waffle iron. It brings whole-grain flours to a European-style waffle rather than relying on the lighter refined-flour version.
It works for breakfast or brunch, served warm with fruit, yoghurt, or a little syrup; savoury toppings such as eggs or cheese suit it too. The grains give it a hearty character, and it provides 8.7 g of fibre per 100 g. For a lighter serving, top it with fresh fruit and yoghurt instead of a generous pour of syrup.
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 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.
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
0.09g
MONOUNSATURATED
0.13g
POLYUNSATURATED
0.22g
Omega 6:3 ratio 20:1
Above the ideal 4:1 (20:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.