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Buckwheat bran Calories
Very high in fiber and magnesium, gluten-free, plant-based protein source
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Buckwheat bran (15 g) has 37 calories. That works out to 246 calories per 100 g. It contains 9.6 g of carbs, 2.3 g of protein, 0.5 g of fat and 3.6 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Buckwheat bran Nutrition Facts
Selected: 2 tablespoon (medium) · 15 g
37
KCAL / 15G
Carbs
9.6g
· 3% DV
Protein
2.3g
· 5% DV
Fat
0.5g
· 1% DV
Fiber
3.6g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 74% · Protein 18% · Fat 8%
Buckwheat bran nutrition facts table · 2 tablespoon (medium) (15 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.5 g | 1% |
| Saturated fat | 0.11 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.3 mg | 0% |
| Total carbohydrate | 9.6 g | 3% |
| Fiber | 3.6 g | 13% |
| Protein | 2.3 g | 5% |
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 Tablespoons of Buckwheat bran?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 15 g | 37 kcal |
| 1 tablespoon (small) | 7 g | 17 kcal |
| 1 tablespoon (thick) | 10 g | 25 kcal |
| 1 serving (medium) | 20 g | 49 kcal |
| 3 tablespoon (large) | 22 g | 54 kcal |
| ½ cup (small) | 30 g | 74 kcal |
| 1 cup (medium) | 60 g | 148 kcal |
| 100 g | 100 g | 246 kcal |
| 1 pack (whole) | 100 g | 246 kcal |
Calculated from 246 calories per 100 g.
Frequently Asked Questions About Buckwheat bran
What is buckwheat bran?
Buckwheat bran is the fiber-rich outer layer separated from buckwheat kernels during milling. Despite its name, buckwheat is not wheat; the bran has a stronger, earthier taste than many cereal brans and can be added to everyday dishes.
How do you use buckwheat bran?
Stir buckwheat bran into porridge, cereal, yogurt, or a smoothie, or mix a little into pancake batter. It absorbs moisture, so allow for a thicker texture and add extra liquid if needed.
Can you eat buckwheat bran raw?
Yes, buckwheat bran can be eaten without cooking when mixed into foods such as yogurt or overnight oats. Its dry, coarse texture is more pleasant after it has absorbed liquid, so let it sit briefly before eating.
What is the difference between buckwheat bran and buckwheat flour?
Buckwheat bran is the outer layer of the kernel, while buckwheat flour is milled from the kernel itself. Bran is coarser and adds more texture to a recipe, so it does not behave like a direct one-for-one flour replacement.
Can buckwheat bran replace oat bran in recipes?
Buckwheat bran can replace oat bran in some recipes, but expect a different flavor and texture. Start by swapping only part of the oat bran, since buckwheat bran may absorb liquid differently and make batters or doughs denser.
Does buckwheat bran need to be cooked?
No, buckwheat bran does not need to be cooked before you add it to foods like yogurt or smoothies. Cooking it in porridge or baked goods softens its texture, while soaking it is an easy no-cook option.
How much buckwheat bran should you eat a day?
There is no single daily amount that suits everyone. A typical serving is about 15 grams, or 2 medium tablespoons; if you are not used to high-fiber foods, start with less and increase gradually.
Can buckwheat bran cause bloating?
Yes, buckwheat bran can cause bloating or gas, especially if you increase your fiber intake quickly. Begin with a small serving, drink enough fluids, and give your digestion time to adjust.
How should you store buckwheat bran after opening?
Keep buckwheat bran in a tightly sealed container in a cool, dry cupboard, away from moisture and heat. Use a clean, dry spoon each time, and discard it if it develops an unusual smell or taste.
Can you add buckwheat bran to pancake batter?
Yes, buckwheat bran works in pancake batter and adds a hearty texture. Replace only part of the flour at first, then adjust the liquid because the bran absorbs moisture and can make the batter too thick.
Buckwheat bran Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.64mg · 4% DV
B6
0.06mg · 4% DV
Biotin
1.05µg · 4% DV
Minerals
Manganese
0.53mg · 23% DV
Magnesium
50mg · 12% DV
Copper
0.11mg · 12% DV
Phosphorus
59mg · 8% DV
Potassium ⭐
66mg · 2% DV
Sodium
0.3mg · 0% DV
Buckwheat bran Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat bran
To burn the 37 calories in 2 tablespoon (medium) (15 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 Buckwheat bran?
Buckwheat bran is made from the outer layers separated from buckwheat kernels during milling. Despite its name, buckwheat is not a type of wheat; the bran is commonly stirred into cereal, porridge or baked goods, and can add substance to smoothies.
Its flavour is earthy and gently nutty, with a coarse texture that stands out in softer foods. Try it in breakfast porridge or yoghurt, or mix some into bread and pancake batters. Buckwheat bran is notably high in fibre and also provides plant-based protein and magnesium; it has 24 g of fibre per 100 g. Since the texture can be quite pronounced, start with a small spoonful and pair it with moist ingredients.
How Nutritious Is Buckwheat bran?
Nutrient density
Very high
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
High
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 bran 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 Buckwheat bran Contain Allergens?
No known major allergens
Which Diets Is Buckwheat bran Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat bran Fat Profile
SATURATED
0.11g
MONOUNSATURATED
0.09g
POLYUNSATURATED
0.18g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.