1 slice (medium) of Buckwheat Bread (40 g) has 92 calories. That works out to 230 calories per 100 g. It contains 18 g of carbs, 2.6 g of protein, 1 g of fat and 2.2 g of fiber. Its 0.4 mg of Manganese covers 16% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat Bread?

Buckwheat Bread is a dense loaf made with buckwheat flour, sometimes blended with other flours. Buckwheat loaves are made in several food traditions, including parts of Central and Eastern Europe, rather than belonging to one single place. Despite its name, buckwheat is not a type of wheat.

Its earthy, slightly nutty flavour and firm, coarse crumb make it less airy than many wheat loaves; slices are often toasted and served with cheese, eggs, soup or a savoury spread. It brings useful fibre along with some protein, so it can make a satisfying base for a simple meal. Pair a slice with vegetables or a protein-rich topping, and check the ingredient list if you need a gluten-free loaf, since recipes can vary.

Buckwheat Bread Nutrition Facts

Selected: 100 g

230

KCAL / 100G

Carbs

45g

· 16% DV

Protein

6.5g

· 13% DV

Fat

2.5g

· 3% DV

Fiber

5.5g

· 20% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 79% · Protein 11% · Fat 10%

Buckwheat Bread Vitamins & Minerals

Vitamins

0.3mg · 25% DV

3.5mg · 22% DV

0.25mg · 15% DV

0.5mg · 10% DV

Minerals

Manganese

1mg · 43% DV

Magnesium

65mg · 15% DV

Sodium

340mg · 15% DV

Phosphorus

90mg · 13% DV

How Nutritious Is Buckwheat Bread?

Nutrient density

High

65/ 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

54/ 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.

Buckwheat Bread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

High

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

How to Burn Off Buckwheat Bread

To burn the 230 calories in 100 g:

🚶

57min

Walking (5 km/h)

🏃

23min

Running (8 km/h)

🚴

31min

Cycling

🏊

27min

Swimming

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

Is Buckwheat Bread 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 Bread Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Buckwheat Bread Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Buckwheat Bread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.7g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 9:1

Above the ideal 4:1 (9:1).

Compare Buckwheat Bread

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Buckwheat Bread vs Breadstick180 kcal fewer per 100 g

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Foods Similar to Buckwheat Bread

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

🍚

Rice Pilaf

150 kcal

🍚

Basmati Rice Pilaf

140 kcal

🍝

Pasta (Boiled)

155 kcal

Frequently Asked Questions About Buckwheat Bread

Is buckwheat bread gluten-free?

Buckwheat itself is gluten-free, but buckwheat bread is not automatically safe for someone avoiding gluten. Some loaves contain wheat flour, and shared equipment can cause cross-contact. If you have coeliac disease, choose bread specifically labelled gluten-free and made with suitable controls.

What does buckwheat bread taste like?

Buckwheat bread has a distinctive earthy, slightly nutty flavour, often stronger than wheat bread. Its taste can become more tangy when made with sourdough, while the crumb is commonly dense and the crust dark.

Why is buckwheat bread so dense?

Buckwheat bread is often dense because buckwheat flour has no gluten to form the stretchy network that traps gas in wheat dough. Recipes may use yeast and binders such as psyllium to improve the rise, but the texture usually remains different from wheat bread.

How do you make buckwheat bread rise?

Use an appropriate leavener, such as yeast or sourdough starter, and a gluten-free binder such as psyllium to help the dough hold gas. Buckwheat dough may be wetter and less shapeable than wheat dough, so follow a recipe designed specifically for buckwheat bread.

Can you make buckwheat bread with 100% buckwheat flour?

Yes, buckwheat bread can be made with 100% buckwheat flour, but it usually needs a binder because buckwheat has no gluten. The loaf may be more compact and crumbly than one made with a blend of flours; recipes vary in their liquid and binder amounts.

How should you store buckwheat bread, and can you freeze it?

Keep buckwheat bread in an airtight container in a cool, dry place and discard it if it develops mold. For longer storage, slice and freeze the loaf so you can take out individual portions; toast slices straight from frozen or let them thaw.

Can you use buckwheat bread for sandwiches?

Yes, buckwheat bread works for sandwiches, especially with fillings that complement its earthy flavour, such as egg, cheese, roasted vegetables, or hummus. Its crumb can be dense or crumbly, so lightly toasting the slices can make them easier to handle.

Is buckwheat bread the same as bread made from wheat?

No. Buckwheat is a seed related to rhubarb, not a type of wheat, and its flour behaves differently in bread dough. Some products called buckwheat bread still include wheat flour, so the name alone does not confirm that a loaf is gluten-free.

Can you toast buckwheat bread?

Yes, buckwheat bread can be toasted, and toasting gives its dense crumb a crisp edge. Because slices can be more fragile than wheat bread, handle them gently; frozen slices can usually go directly into a toaster.

Does buckwheat bread raise blood sugar?

Yes, buckwheat bread contains carbohydrates and can raise blood sugar; being gluten-free does not prevent that. The response depends on the loaf and the portion eaten. If you have diabetes, fit it into your meal plan and ask your dietitian for individual guidance.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026