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Buckwheat Toast Calories
Gluten-free, high fiber, mineral-rich, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 slice (medium) of Buckwheat Toast (35 g) has 81 calories. That works out to 230 calories per 100 g. It contains 15.7 g of carbs, 2.6 g of protein, 0.9 g of fat and 2.3 g of fiber. Its 0.4 mg of Manganese covers 18% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Toast Nutrition Facts
Selected: 1 slice (medium) · 35 g
81
KCAL / 35G
Carbs
15.7g
· 6% DV
Protein
2.6g
· 5% DV
Fat
0.9g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 13% · Fat 10%
Buckwheat Toast nutrition facts table · 1 slice (medium) (35 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 81 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 112 mg | 5% |
| Total carbohydrate | 15.7 g | 6% |
| Fiber | 2.3 g | 8% |
| Protein | 2.6 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 1 Slice of Buckwheat Toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 35 g | 81 kcal |
| 1 slice (extra small) | 15 g | 35 kcal |
| 1 slice (thin) | 25 g | 58 kcal |
| 1 slice (thick) | 50 g | 115 kcal |
| 2 slice (double) | 70 g | 161 kcal |
| 1 serving (medium) | 70 g | 161 kcal |
| 1 slice (jumbo) | 70 g | 161 kcal |
| 100 g | 100 g | 230 kcal |
| 1 piece (whole) | 100 g | 230 kcal |
| 1 serving (large) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Buckwheat Toast
What is buckwheat toast?
Buckwheat toast is a processed grain product made as sliced bread using buckwheat flour or buckwheat in the recipe. The formula varies by brand or baker, so it may also contain other flours and ingredients.
Is buckwheat toast the same as buckwheat bread?
Not necessarily. Buckwheat toast usually means a buckwheat-based loaf intended to be sliced and toasted, while buckwheat bread can refer to many shapes and recipes. Check the ingredient list if you need to know how much buckwheat it contains.
Why does homemade buckwheat toast crumble?
Homemade buckwheat toast can crumble because buckwheat does not form the gluten network that gives many wheat loaves their elasticity. A suitable binder, thorough cooling before slicing, and a sharp serrated knife can help the slices hold together.
How do you make buckwheat toast at home?
To make buckwheat toast at home, bake a buckwheat-based loaf, let it cool completely, and slice it before toasting. Since buckwheat flour behaves differently from wheat flour, use a recipe designed for buckwheat rather than swapping it in cup for cup.
What does buckwheat toast taste like?
Buckwheat toast has a distinctive earthy, slightly nutty flavor that can taste stronger than ordinary white toast. The flavor varies with the recipe; savory toppings such as cheese or eggs balance it, while jam works well if you prefer a sweeter contrast.
What are the best toppings for buckwheat toast?
Eggs, avocado, cheese, and hummus all work well on buckwheat toast. Its robust flavor pairs especially well with savory toppings, and a thin spread of nut butter or jam is an easy option for a sweet snack.
Can you freeze buckwheat toast?
Yes, buckwheat toast can be frozen. Separate the slices so they do not stick together, seal them in a freezer-safe bag, and toast a slice straight from frozen or thaw it first.
How should you store buckwheat toast?
Store buckwheat toast sealed at room temperature to limit drying, and keep homemade loaves covered between servings. Discard it if you see mold or notice an unusual smell; freezing is a better option for keeping extra slices longer.
Is buckwheat toast good for people with diabetes?
Buckwheat toast can fit into a diabetes-friendly meal, but its effect on blood glucose depends on the recipe, portion, and what you eat with it. Pairing a slice with protein or unsaturated fat may make the meal more filling; follow your clinician’s guidance for your own plan.
Can you use buckwheat toast for grilled sandwiches?
Yes, buckwheat toast works for grilled sandwiches. Its slices may be more delicate than wheat bread, so use a moderate amount of filling and handle them gently when placing them in or removing them from the press.
Buckwheat Toast Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B6
0.14mg · 8% DV
B3
1.22mg · 8% DV
B5
0.24mg · 5% DV
Minerals
Manganese
0.42mg · 18% DV
Copper
0.11mg · 12% DV
Magnesium
31mg · 7% DV
Phosphorus
39mg · 6% DV
Sodium
112mg · 5% DV
Potassium ⭐
49mg · 1% DV
Buckwheat Toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Toast
To burn the 81 calories in 1 slice (medium) (35 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 Toast?
Buckwheat Toast is sliced bread made with buckwheat flour; recipes may also include other flours or ingredients. Despite its name, buckwheat is not a type of wheat. The bread has a gently earthy, nutty flavour, and toasting gives it a crisp edge while keeping the middle tender.
It works well at breakfast with eggs, cheese or fruit, and alongside soup or salad later in the day. In many places it can also stand in for everyday sandwich bread, with savoury or sweet toppings. It has a notably fibre-rich profile, with 6.5 g of fibre per 100 g. For a lighter meal, pair a slice with vegetables and a protein-rich topping; if avoiding gluten, check the product label, as recipes vary.
How Nutritious Is Buckwheat Toast?
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 Toast 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 Toast Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Toast 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 Toast Fat Profile
SATURATED
0.14g
MONOUNSATURATED
0.24g
POLYUNSATURATED
0.42g
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.