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Buckwheat flakes Calories
Gluten-free, source of fiber and magnesium, plant-based protein
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
½ cup (medium) of Buckwheat flakes (40 g) has 140 calories. That works out to 350 calories per 100 g. It contains 28 g of carbs, 4.6 g of protein, 1.1 g of fat and 3 g of fiber. Its 0.4 mg of Copper covers 49% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flakes Nutrition Facts
Selected: ½ cup (medium) · 40 g
140
KCAL / 40G
Carbs
28g
· 10% DV
Protein
4.6g
· 9% DV
Fat
1.1g
· 1% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 13% · Fat 7%
Buckwheat flakes nutrition facts table · ½ cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.4 mg | 0% |
| Total carbohydrate | 28 g | 10% |
| Fiber | 3 g | 11% |
| Protein | 4.6 g | 9% |
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 ½ Cup of Buckwheat flakes?
| Serving | Amount | Calories |
|---|---|---|
| ½ cup (medium) | 40 g | 140 kcal |
| 2 tablespoon (medium) | 12 g | 42 kcal |
| 0.25 cup (small) | 20 g | 70 kcal |
| 1 piece (small) | 30 g | 105 kcal |
| 1 serving (medium) | 40 g | 140 kcal |
| 1 cup (large) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
| 1 pack (large) | 250 g | 875 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Buckwheat flakes
What are buckwheat flakes made from?
Buckwheat flakes are made by steaming and flattening buckwheat groats, the edible seeds of a plant related to sorrel rather than wheat. Their thin shape makes them quicker to soften than whole groats, so they work well in porridge and breakfast bowls.
How do you cook buckwheat flakes?
Simmer buckwheat flakes with milk or water until they soften into porridge, stirring so they do not stick. They cook faster than whole buckwheat groats, so start checking the texture early and add more liquid if the porridge becomes too thick.
Can you eat buckwheat flakes without cooking them?
Yes, buckwheat flakes can be eaten without cooking when mixed into yogurt, milk, or a smoothie. Letting them sit in liquid softens their texture; eating them dry may feel tough, so they are usually more pleasant after soaking or cooking.
Can buckwheat flakes replace rolled oats?
Yes, buckwheat flakes can replace rolled oats in porridge, muesli, and many baking recipes. They have a more earthy, nutty flavor and may absorb liquid differently, so adjust the liquid and check the texture rather than assuming the same cooking time.
Are buckwheat flakes the same as buckwheat groats?
No, buckwheat flakes are flattened buckwheat groats, not whole groats. Flaking makes them thin and quick to soften, while whole groats keep their shape and need longer cooking; use flakes for porridge and groats when you want a distinct, grain-like bite.
Do buckwheat flakes work for overnight oats?
Yes, use buckwheat flakes for an overnight breakfast, although the result is not technically oats. Stir them into milk or yogurt, cover, and refrigerate overnight; they soften into a thicker, more tender mixture than uncooked flakes.
Can you use buckwheat flakes in savory dishes?
Yes, buckwheat flakes work in savory porridge, soups, and coatings. Cook them with broth for a soft base, or use them as a crumb-like coating; their earthy flavor pairs especially well with mushrooms, herbs, and roasted vegetables.
Why does buckwheat porridge made with flakes get mushy?
Buckwheat porridge can turn mushy when the flakes cook too long or sit in excess liquid. Because flakes are thin, they soften quickly; use less liquid for a firmer bowl, stir gently, and stop cooking as soon as they reach the texture you want.
Can buckwheat flakes be used in baking?
Yes, buckwheat flakes can add texture to muffins, cookies, and homemade granola. They can replace some rolled oats, but they do not behave like flour; if a recipe needs a smooth batter, grind the flakes first or use buckwheat flour.
How should you store buckwheat flakes after opening?
Store buckwheat flakes in a tightly sealed container in a cool, dry cupboard, away from sunlight and strong odors. Keep moisture out to preserve their texture; discard them if you notice mold, insects, or an unusual smell.
Buckwheat flakes Vitamins & Minerals
Vitamins
B1
0.16mg · 13% DV
B3
1.68mg · 11% DV
Biotin
2.4µg · 8% DV
B5
0.36mg · 7% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.52mg · 23% DV
Magnesium
92mg · 22% DV
Phosphorus
139mg · 20% DV
Potassium ⭐
184mg · 5% DV
Sodium
0.4mg · 0% DV
Buckwheat flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flakes
To burn the 140 calories in ½ cup (medium) (40 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 flakes?
Buckwheat flakes are made by flattening buckwheat groats. Despite its name, buckwheat is not wheat; the flakes are commonly cooked into porridge or added to muesli and granola. For breakfast, simmer them in milk or water, or stir them into yogurt with fruit, nuts or a little cinnamon.
Their flavour is gently earthy and distinctive, and they soften into a tender, filling bowl when cooked. They provide fibre and plant-based protein, with 7.5 g of fibre per 100 g. Pair them with yogurt, milk or nuts for a more substantial breakfast, or keep the bowl lighter with fruit and an unsweetened base.
How Nutritious Is Buckwheat flakes?
Nutrient density
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
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.
Is Buckwheat flakes 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 flakes Contain Allergens?
No known major allergens
Which Diets Is Buckwheat flakes 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 flakes Fat Profile
SATURATED
0.24g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.