1 piece (medium) of Buckwheat Cracker (10 g) has 37 calories. That works out to 370 calories per 100 g. It contains 7.8 g of carbs, 1.1 g of protein, 0.3 g of fat and 0.8 g of fiber. Its 0.1 mg of Copper covers 6% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat Cracker?

Buckwheat crackers are thin, crisp pieces made from buckwheat flour or crushed buckwheat, baked or pressed into a dry, rustic bite. Despite its name, buckwheat is not a type of wheat; these crackers have a gently earthy, toasted flavour and a grainy crunch.

They’re eaten as a snack or as a base for toppings, from cheese, hummus and sliced vegetables to nut butter or fruit. Their mild flavour works well with both savoury and sweet accompaniments. Buckwheat crackers are relatively low in fat and provide fibre, so they can be a handy alternative to richer crisps. For a more filling snack, pair one with a protein-rich topping rather than eating it on its own.

Buckwheat Cracker Nutrition Facts

Selected: 100 g

370

KCAL / 100G

Carbs

78g

· 28% DV

Protein

10.5g

· 21% DV

Fat

2.5g

· 3% DV

Fiber

7.5g

· 27% DV

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

Calories come from: Carbs 83% · Protein 11% · Fat 6%

Buckwheat Cracker Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.2mg · 26% DV

0.4mg · 24% DV

Biotin

6µg · 20% DV

Minerals

Copper

1mg · 111% DV

Manganese

1mg · 43% DV

Phosphorus

220mg · 31% DV

Magnesium

110mg · 26% DV

How Nutritious Is Buckwheat Cracker?

Nutrient density

High

60/ 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

49/ 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 Cracker 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 Cracker

To burn the 370 calories in 100 g:

🚶

92min

Walking (5 km/h)

🏃

38min

Running (8 km/h)

🚴

50min

Cycling

🏊

43min

Swimming

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

Is Buckwheat Cracker 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 Cracker 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 Cracker 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 Cracker Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 21.3:1

Above the ideal 4:1 (21.3:1).

Compare Buckwheat Cracker

🥨vs🍚

Buckwheat Cracker vs Bulgur Pilaf250 kcal more per 100 g

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Buckwheat Cracker vs Whole wheat pasta246 kcal more per 100 g

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Buckwheat Cracker vs Breadstick40 kcal fewer per 100 g

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Buckwheat Cracker vs Simit30 kcal more per 100 g

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Foods Similar to Buckwheat Cracker

🍚

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 Cracker

What is a buckwheat cracker made of?

A buckwheat cracker is typically made with buckwheat flour or groats, water, and sometimes salt, oil, seeds, or seasonings. Recipes vary by product, so the ingredient list is the way to identify what a particular cracker contains.

What does a buckwheat cracker taste like?

A buckwheat cracker usually has a dry, crisp texture and an earthy, slightly nutty flavor. Its taste is more pronounced than a plain wheat cracker, so savory toppings such as cheese or hummus pair well with it.

How do you eat a buckwheat cracker?

Eat a buckwheat cracker plain as a crunchy snack, or top it with cheese, hummus, avocado, or nut butter. Add moist toppings shortly before serving, since they can soften the cracker if left on for too long.

How should you store a buckwheat cracker after opening?

Keep a buckwheat cracker in an airtight container in a cool, dry place after opening. Moisture makes it lose its crunch, so reseal the package promptly rather than leaving the crackers exposed on the counter.

Can you make buckwheat crackers at home?

Yes, you can make buckwheat crackers at home by mixing buckwheat flour with water and seasonings, spreading the dough thinly, and baking it until crisp. A thinner, even layer helps the crackers dry and bake more uniformly.

Why does a buckwheat cracker crumble so easily?

A buckwheat cracker can crumble because it is thin, dry, and brittle by design. Handle it gently and keep it in a rigid container when packing it; pressure from heavier items can break it into pieces.

Can a buckwheat cracker replace bread?

A buckwheat cracker can stand in for bread when you want a crunchy base for toppings, but it does not work like soft bread in a sandwich. Pair it with filling toppings, or choose bread when you need a flexible wrap or slice.

Is a buckwheat cracker good for weight loss?

A buckwheat cracker is not a weight-loss food on its own, but it can fit into a weight-conscious eating pattern. Keep the portion modest and add a filling topping, such as cottage cheese or vegetables, rather than eating crackers mindlessly from the package.

Does a buckwheat cracker raise blood sugar?

Yes, a buckwheat cracker contains carbohydrates and can raise blood sugar. Eating it with protein- and fiber-containing foods may change the blood-glucose response; if you have diabetes, follow the eating plan agreed with your healthcare professional.

Can you freeze a buckwheat cracker?

You can freeze a buckwheat cracker, although freezing is usually unnecessary and moisture during thawing may affect its crispness. If you do freeze it, seal it well and let it come to room temperature before opening the package.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026