1 piece (medium) of Buckwheat flatbread (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 26.4 g of carbs, 3.9 g of protein, 1.5 g of fat and 3.3 g of fiber. Its 0.5 mg of Manganese covers 23% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Buckwheat flatbread?

Buckwheat flatbread is a thin, pan- or griddle-cooked bread made with buckwheat flour. Despite its name, buckwheat is not wheat; it gives the bread a darker colour and a gently earthy, nutty flavour. Recipes vary, and may include other flours, water and salt.

It is usually more substantial and less stretchy than wheat flatbread, so warming it before filling can help keep it pliable. Serve it as a wrap with vegetables, beans, eggs or grilled meat, or alongside soup and dips. It provides fibre as well as some protein. For a lighter meal, fill it generously with vegetables and choose a lean or plant-based filling. If you need to avoid gluten, check the ingredients and preparation details, since recipes and production methods can differ.

Buckwheat flatbread Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

44g

· 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 78% · Protein 12% · Fat 10%

Buckwheat flatbread Vitamins & Minerals

Vitamins

0.35mg · 29% DV

4.1mg · 26% DV

Biotin

6µg · 20% DV

0.6mg · 12% DV

Minerals

Manganese

1mg · 43% DV

Phosphorus

110mg · 16% DV

Magnesium

65mg · 15% DV

Iron

2mg · 11% DV

How Nutritious Is Buckwheat flatbread?

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

55/ 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 flatbread Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Buckwheat flatbread

To burn the 220 calories in 100 g:

🚶

54min

Walking (5 km/h)

🏃

22min

Running (8 km/h)

🚴

30min

Cycling

🏊

26min

Swimming

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

Is Buckwheat flatbread 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 flatbread 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 flatbread 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 flatbread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 9:1

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

Compare Buckwheat flatbread

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Buckwheat flatbread vs Bulgur Pilaf100 kcal more per 100 g

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Buckwheat flatbread vs Whole wheat pasta96 kcal more per 100 g

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Buckwheat flatbread vs Breadstick190 kcal fewer per 100 g

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Buckwheat flatbread vs Simit120 kcal fewer per 100 g

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Foods Similar to Buckwheat flatbread

🍚

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 flatbread

How do you make buckwheat flatbread?

Buckwheat flatbread is made by mixing buckwheat flour with water and salt, rolling the dough thin, and cooking it in a hot pan. Because buckwheat has no gluten, some recipes add a binder such as psyllium or egg.

Why does buckwheat flatbread crack when I fold it?

Buckwheat flatbread often cracks when the dough is too dry or the bread has been overcooked. Add water gradually, let the dough rest, and warm the flatbread briefly before folding it so it becomes more flexible.

What does buckwheat flatbread taste like?

Buckwheat flatbread has a nutty, earthy flavor that is more pronounced than the mild taste of wheat tortillas. Its flavor pairs well with savory fillings, particularly roasted vegetables, beans, eggs, and sharp cheeses.

Can you use buckwheat flatbread for wraps?

Yes, buckwheat flatbread can hold wrap fillings, though it may be less stretchy than a wheat tortilla. Warm it briefly first, avoid overfilling it, and keep wet sauces away from the edge to reduce tearing.

How should you store buckwheat flatbread?

Once cool, store buckwheat flatbread in an airtight container in the refrigerator to keep it from drying out. Separate pieces with parchment if they stick together, and reheat briefly in a pan before serving.

Can buckwheat flatbread be frozen?

Yes, buckwheat flatbread freezes well. Cool it completely, separate the pieces with parchment, and seal them in a freezer bag; thaw what you need and warm it in a pan to soften it.

How do you keep buckwheat flatbread soft?

To keep buckwheat flatbread soft, stack the cooked pieces under a clean tea towel while they are still warm. The trapped steam helps prevent drying, while prolonged cooking tends to make the bread stiff and brittle.

Can you make buckwheat flatbread without yeast?

Yes, buckwheat flatbread is commonly made without yeast. A simple version uses buckwheat flour, water, and salt, then cooks quickly in a pan; recipes may include a binder to make the dough easier to handle.

What can you serve with buckwheat flatbread?

Buckwheat flatbread goes well with hummus, soups, roasted vegetables, eggs, and grilled foods. Its earthy flavor also works with savory spreads, and it can be cut into pieces for scooping dips.

How do you reheat buckwheat flatbread without drying it out?

Warm buckwheat flatbread briefly in a covered skillet or on a hot pan, turning it once. For microwave reheating, cover it with a lightly damp paper towel; heating it for too long can make it brittle.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026