Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Buckwheat Walnut Cookie Calories
Provides healthy fats and manganese from walnuts
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat Walnut Cookie (30 g) has 145 calories. That works out to 482 calories per 100 g. It contains 16.7 g of carbs, 2.1 g of protein, 8 g of fat and 1.3 g of fiber. Its 0.4 mg of Manganese covers 19% of the Daily Value. Its glycemic index is 53 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Walnut Cookie Nutrition Facts
Selected: 1 piece (medium) · 30 g
145
KCAL / 30G
Carbs
16.7g
· 6% DV
Protein
2.1g
· 4% DV
Fat
8g
· 10% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 45% · Protein 6% · Fat 49%
Buckwheat Walnut Cookie nutrition facts table · 1 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 145 kcal | |
| Total fat | 8 g | 10% |
| Saturated fat | 2.43 g | 12% |
| Trans fat | 0.05 g | |
| Sodium | 71 mg | 3% |
| Total carbohydrate | 16.7 g | 6% |
| Fiber | 1.3 g | 5% |
| Protein | 2.1 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Medium Buckwheat Walnut Cookie?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 30 g | 145 kcal |
| 1 piece (mini) | 15 g | 72 kcal |
| 1 piece (small) | 22 g | 106 kcal |
| 1 piece (large) | 45 g | 217 kcal |
| 1 piece (jumbo) | 60 g | 289 kcal |
| 2 piece (double) | 60 g | 289 kcal |
| 3 piece (triple) | 90 g | 434 kcal |
| 1 serving (large) | 90 g | 434 kcal |
| 100 g | 100 g | 482 kcal |
Calculated from 482 calories per 100 g.
Frequently Asked Questions About Buckwheat Walnut Cookie
How do you make a Buckwheat Walnut Cookie?
A Buckwheat Walnut Cookie is made by mixing buckwheat flour with chopped walnuts, egg, fat and a sweetener, then shaping and baking the dough. Buckwheat flour does not form the elastic structure that wheat flour does, so mix only until the dough comes together.
Why does a Buckwheat Walnut Cookie crumble?
A Buckwheat Walnut Cookie can crumble because buckwheat flour contains no gluten to hold the dough together. Keep the recipe’s binding ingredients, such as egg, and chill sticky dough before shaping; letting baked cookies firm up on the tray also helps.
Can you substitute regular flour for buckwheat flour in a Buckwheat Walnut Cookie?
Yes, but replacing buckwheat flour with wheat flour changes the cookie’s texture and makes it no longer gluten-free. Substituting only part of the flour is often easier because a full swap can alter how much moisture the dough needs.
What does a Buckwheat Walnut Cookie taste like?
A Buckwheat Walnut Cookie has a distinctive earthy, slightly nutty flavor from buckwheat, with a richer crunch from the walnuts. The buckwheat taste can be pronounced, so vanilla or cinnamon is sometimes added to round it out.
How should you store a Buckwheat Walnut Cookie?
Store a Buckwheat Walnut Cookie in an airtight container in a cool, dry place once it has cooled completely. Sealing the cookies while warm traps steam and can make them soft rather than crisp.
Can you freeze Buckwheat Walnut Cookies?
Yes, baked Buckwheat Walnut Cookies can be frozen. Cool them fully, separate layers with baking paper in an airtight container, and thaw at room temperature before serving.
Can you make a Buckwheat Walnut Cookie without eggs?
Yes, you can make an egg-free Buckwheat Walnut Cookie with a suitable binder, such as a prepared flaxseed mixture or applesauce. The texture may be softer or more crumbly, so use a tested egg-free recipe rather than simply omitting the egg.
Should you toast walnuts before adding them to a Buckwheat Walnut Cookie?
No, toasting the walnuts is optional because they cook in the oven with the Buckwheat Walnut Cookie. Toasting them first can deepen their flavor, but let them cool before mixing them into the dough.
Is a Buckwheat Walnut Cookie a healthy snack?
A Buckwheat Walnut Cookie provides walnuts, which contain unsaturated fats, but it is still a sweet baked treat and may contain added sugar and butter. It can fit as an occasional snack, but the recipe determines its overall nutritional profile.
Can people with diabetes eat a Buckwheat Walnut Cookie?
People with diabetes may be able to include a Buckwheat Walnut Cookie in a meal plan, but buckwheat flour does not make a cookie sugar-free. The carbohydrate and sweetener content varies by recipe, so portion size and an individual glucose plan matter.
Buckwheat Walnut Cookie Vitamins & Minerals
Vitamins
Biotin
1.23µg · 4% DV
B1
0.05mg · 4% DV
B2
0.04mg · 3% DV
B6
0.05mg · 3% DV
Minerals
Manganese
0.43mg · 19% DV
Copper
0.14mg · 16% DV
Phosphorus
53mg · 8% DV
Magnesium
29mg · 7% DV
Sodium
71mg · 3% DV
Potassium ⭐
64mg · 2% DV
Buckwheat Walnut Cookie Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Walnut Cookie
To burn the 145 calories in 1 piece (medium) (30 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 Walnut Cookie?
A buckwheat walnut cookie is a baked treat made with buckwheat flour and walnuts, often mixed into a sweet dough with familiar cookie ingredients such as butter and egg. Recipes vary, but buckwheat gives it a gently earthy flavour while the walnuts add a rich, nutty taste and a tender or lightly crisp bite.
It works well with coffee or tea, as an afternoon snack, or as part of a homemade biscuit assortment. Walnuts contribute unsaturated fats and manganese, while the cookie is still an energy-dense sweet: it provides 482 calories per 100 g. Serve a smaller piece alongside fruit or plain yoghurt for a more balanced snack; if gluten matters to you, check that the ingredients and preparation are suitable for your needs.
How Nutritious Is Buckwheat Walnut Cookie?
Nutrient density
Medium
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
Low
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 Walnut Cookie 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 Walnut Cookie Contain Allergens?
Contains these allergens:
Which Diets Is Buckwheat Walnut Cookie Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat Walnut Cookie Fat Profile
SATURATED
2.43g
MONOUNSATURATED
1.74g
POLYUNSATURATED
3.72g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
Compare Buckwheat Walnut Cookie
Foods Similar to Buckwheat Walnut Cookie
Have another question about Buckwheat Walnut Cookie?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.