1 slice (medium) of Gluten-Free Buckwheat Bread (35 g) has 77 calories. That works out to 220 calories per 100 g. It contains 14.7 g of carbs, 2.3 g of protein, 0.9 g of fat and 1.9 g of fiber. Its 0.2 mg of Manganese covers 11% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.

What is Gluten-Free Buckwheat Bread?

Gluten-free buckwheat bread is a loaf made with buckwheat flour, sometimes combined with other flours to help give it structure. Buckwheat is a seed-like grain with a long culinary history in parts of Central and Eastern Europe, though recipes for the bread vary from place to place.

It often has a dark, firm crust and a dense but slightly porous crumb, with an earthy, gently nutty flavour. Serve it toasted for breakfast, alongside soup or salad, or as a base for open sandwiches; its hearty texture pairs well with soft cheese, eggs and roasted vegetables. It provides fibre and can make a satisfying alternative to lighter white breads. For a lighter meal, try a thinner slice with fresh toppings.

Gluten-Free Buckwheat Bread Nutrition Facts

Selected: 100 g

220

KCAL / 100G

Carbs

42g

· 15% 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%

Gluten-Free Buckwheat Bread Vitamins & Minerals

Vitamins

2.1mg · 13% DV

0.18mg · 11% DV

0.12mg · 10% DV

0.45mg · 9% DV

Minerals

Manganese

1mg · 43% DV

Sodium

370mg · 16% DV

Magnesium

65mg · 15% DV

Phosphorus

80mg · 11% DV

How Nutritious Is Gluten-Free Buckwheat Bread?

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

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.

Gluten-Free Buckwheat Bread 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 Gluten-Free Buckwheat Bread

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 Gluten-Free Buckwheat Bread 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 Gluten-Free Buckwheat Bread 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 Gluten-Free Buckwheat Bread 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

Gluten-Free Buckwheat Bread Fat Profile

SATURATED

0.5g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.7g

⚖️

Omega 6:3 ratio 6.9:1

Above the ideal 4:1 (6.9:1).

Compare Gluten-Free Buckwheat Bread

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Gluten-Free Buckwheat Bread vs Bulgur Pilaf100 kcal more per 100 g

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Gluten-Free Buckwheat Bread vs Whole wheat pasta96 kcal more per 100 g

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Gluten-Free Buckwheat Bread vs Breadstick190 kcal fewer per 100 g

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Gluten-Free Buckwheat Bread vs Simit120 kcal fewer per 100 g

→

Foods Similar to Gluten-Free Buckwheat Bread

🍚

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 Gluten-Free Buckwheat Bread

What does gluten-free buckwheat bread taste like?

Gluten-free buckwheat bread has an earthy, nutty flavor that is more pronounced than the taste of most wheat loaves. Its flavor can be stronger when the flour is toasted, and it pairs well with savory toppings such as eggs, cheese, or avocado.

Is buckwheat in gluten-free buckwheat bread actually wheat?

No. Buckwheat is a seed, not a type of wheat, and naturally contains no gluten. The bread can still be exposed to wheat during milling or baking, so people with celiac disease should choose a certified gluten-free loaf and avoid cross-contact.

Why is gluten-free buckwheat bread so dense?

Gluten-free buckwheat bread is often dense because buckwheat flour lacks gluten, the stretchy network that traps air in wheat dough. A suitable binder, enough leavening, and baking the batter in a loaf pan help create a lighter crumb.

Can you make gluten-free buckwheat bread with sourdough?

Yes, gluten-free buckwheat bread can be made with sourdough starter. Use a starter fed with gluten-free flour and keep it separate from wheat-based starters; sourdough fermentation adds flavor, but the loaf still needs a binder because buckwheat has no gluten.

Does gluten-free buckwheat bread need psyllium husk?

No, psyllium husk is not essential, but it helps gluten-free buckwheat bread hold together and retain moisture. Chia or ground flaxseed can also bind the batter, though the amount and texture vary by recipe.

How do you stop gluten-free buckwheat bread from crumbling?

Let gluten-free buckwheat bread cool completely before slicing; cutting it warm can make the crumb fall apart. A recipe with enough psyllium, chia, or flax binder also helps the loaf hold its shape, as does using a serrated bread knife.

How should you store gluten-free buckwheat bread?

Store gluten-free buckwheat bread in an airtight container once it has cooled completely. Homemade loaves without preservatives can mold or dry out faster than packaged bread, so freeze extra slices rather than leaving the loaf out for an extended period.

Can gluten-free buckwheat bread be frozen?

Yes, gluten-free buckwheat bread freezes well when wrapped airtight. Freeze it sliced, with parchment between the slices, so you can take out only what you need; the slices can usually go straight into a toaster without thawing first.

Is gluten-free buckwheat bread a good choice for people with diabetes?

Gluten-free buckwheat bread is listed with a glycemic index of 45, but it still contains carbohydrates that can affect blood glucose. Portion size and what you eat with it matter; ask your clinician or dietitian how it fits your individual meal plan.

How do you toast and serve gluten-free buckwheat bread?

Toast gluten-free buckwheat bread lightly to crisp the outside and make its dense crumb easier to enjoy. It works well with savory toppings such as hummus, avocado, or eggs, and can also be served alongside soup instead of a wheat loaf.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026