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A thick, golden-brown waffle with a deep square grid, crisp darker ridges, and a warm tan surface dotted with small grain flecks.
🌿High Fiber

Buckwheat and spelt waffle Calories

Whole grain, crisp, source of fiber

CALORIES · 100 G

382kcal

GI

68medium

POTASSIUM · 100 G

286mg

FIBER · 100 G

8.7g

Quick answer

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.

Buckwheat and spelt waffle Nutrition Facts

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%

Buckwheat and spelt waffle nutrition facts table · 2 piece (medium) (18 g)

NutrientAmount% DV
Calories69 kcal
Total fat0.6 g1%
Saturated fat0.09 g0%
Trans fat0 g
Sodium58 mg3%
Total carbohydrate13.2 g5%
Fiber1.6 g6%
Protein2.1 g4%

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 2 Pieces of Buckwheat and spelt waffle?

ServingAmountCalories
2 piece (medium)18 g69 kcal
1 piece (small)9 g34 kcal
1 cup (shredded)14 g53 kcal
1 serving (medium)27 g103 kcal
4 piece (large)36 g138 kcal
6 piece (extra large)54 g206 kcal
1 pack (whole)90 g344 kcal
100 g100 g382 kcal

Calculated from 382 calories per 100 g.

Frequently Asked Questions About Buckwheat and spelt waffle

What is a buckwheat and spelt waffle made from?

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.

What does a buckwheat and spelt waffle taste like?

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.

How do you eat a buckwheat and spelt waffle?

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.

Can you use a buckwheat and spelt waffle instead of crackers?

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.

Why does a buckwheat and spelt waffle go soft?

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.

What toppings go well on a buckwheat and spelt waffle?

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.

How is a buckwheat and spelt waffle different from a regular waffle?

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.

Can you freeze a buckwheat and spelt 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.

How should you store a buckwheat and spelt waffle after opening?

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.

Can you make a buckwheat and spelt waffle savory?

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.

Buckwheat and spelt waffle Vitamins & Minerals

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

Buckwheat and spelt waffle Glycemic Index

GLYCEMIC INDEX

68
Medium
0 Low5570100

GLYCEMIC LOAD

2.5
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buckwheat and spelt waffle

To burn the 69 calories in 2 piece (medium) (18 g):

🚶

17min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Buckwheat and spelt waffle?

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.

How Nutritious Is Buckwheat and spelt waffle?

Nutrient density

Medium

49/ 100

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

50/ 100

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 Buckwheat and spelt waffle 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 Buckwheat and spelt waffle Contain Allergens?

Contains these allergens:

Gluten yes
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Buckwheat and spelt waffle Good For?

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

Buckwheat and spelt waffle Fat Profile

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.