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Buckwheat Cracker Calories
Gluten-free, source of fiber, low fat
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
4 piece (medium) of Buckwheat Cracker (30 g) has 111 calories. That works out to 370 calories per 100 g. It contains 21 g of carbs, 3 g of protein, 1.2 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Buckwheat Cracker Nutrition Facts
Selected: 4 piece (medium) · 30 g
111
KCAL / 30G
Carbs
21g
· 8% DV
Protein
3g
· 6% DV
Fat
1.2g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 11% · Fat 10%
Buckwheat Cracker nutrition facts table · 4 piece (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 111 kcal | |
| Total fat | 1.2 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 21 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 3 g | 6% |
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 4 Pieces of Buckwheat Cracker?
| Serving | Amount | Calories |
|---|---|---|
| 4 piece (medium) | 30 g | 111 kcal |
| 1 piece (mini) | 8 g | 30 kcal |
| 2 piece (small) | 15 g | 56 kcal |
| 8 piece (large) | 60 g | 222 kcal |
| 12 piece (jumbo) | 90 g | 333 kcal |
| 100 g | 100 g | 370 kcal |
| 1 pack (whole) | 100 g | 370 kcal |
Calculated from 370 calories per 100 g.
Frequently Asked Questions About Buckwheat Cracker
What is a Buckwheat Cracker?
A Buckwheat Cracker is a thin, crisp savoury snack made mainly with buckwheat. It can be eaten on its own or used as a base for toppings such as cheese, dips, or sliced vegetables.
Are Buckwheat Crackers healthy?
Buckwheat Crackers can be a useful snack, particularly when paired with a filling topping such as hummus or cheese. They are still a packaged cracker, so choose toppings and portions that make the snack satisfying rather than relying on crackers alone.
What does a Buckwheat Cracker taste like?
A Buckwheat Cracker usually has a mildly earthy, toasted grain flavour and a savoury crunch. The taste can vary with the recipe: salt, seeds, herbs, or other ingredients may make one brand noticeably different from another.
Are Buckwheat Crackers made from buckwheat flour or whole groats?
Buckwheat Crackers are commonly made with buckwheat flour, though some recipes include cracked groats or seeds for extra texture. The exact ingredients vary by product, so the ingredient list is the best way to tell which form is used.
Are Buckwheat Crackers the same as buckwheat crispbread?
Not necessarily. A Buckwheat Cracker is often a small, thin snack, while buckwheat crispbread may be larger or made with a different mixture of grains and seeds. Names are not standardised, so compare the ingredients and texture rather than the label alone.
What toppings go well on a Buckwheat Cracker?
Hummus, soft cheese, avocado, smoked fish, or nut butter all work well on a Buckwheat Cracker. Its savoury, earthy flavour suits both rich spreads and fresh toppings; add moist ingredients shortly before eating to keep the cracker crisp.
Can a Buckwheat Cracker replace toast?
A Buckwheat Cracker can stand in for toast when you want a crisp base for toppings, but it will not have the same soft, chewy texture. Use it for quick snacks or appetisers rather than expecting it to work exactly like a slice of bread.
Can you make Buckwheat Crackers at home?
Yes, you can make Buckwheat Crackers at home with buckwheat flour, water, and optional salt or seasonings. Roll the dough thin and bake until crisp; homemade versions may differ in thickness and keep for less time than packaged ones.
How should you store an opened Buckwheat Cracker pack?
Store an opened Buckwheat Cracker pack in an airtight container in a cool, dry place. Exposure to moisture makes the crackers lose their crunch, so seal the pack promptly and follow any storage instructions printed on it.
Can Buckwheat Crackers affect blood sugar?
Yes, Buckwheat Crackers contain carbohydrates and can raise blood sugar. Pairing a modest serving with protein or fibre-rich toppings may make a snack more satisfying, but people managing diabetes should follow their own meal plan.
Buckwheat Cracker Vitamins & Minerals
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
B6
0.12mg · 7% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Phosphorus
48mg · 7% DV
Magnesium
27mg · 6% DV
Sodium
105mg · 5% DV
Potassium ⭐
54mg · 2% DV
Buckwheat Cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat Cracker
To burn the 111 calories in 4 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 Cracker?
A buckwheat cracker is a crisp, savoury snack usually made with buckwheat flour. Despite its name, buckwheat is not a type of wheat, and recipes vary between brands. These crackers tend to have a dry, crunchy bite and a gently earthy, toasted flavour. They’re eaten as a snack or served alongside cheese, dips and soups; they also work well with hummus or avocado for a simple lunch, wherever you live.
They’re relatively low in fat and provide fibre and plant protein, with 7 g of fibre per 100 g. Pair them with a topping that adds protein or healthy fats to make a more filling snack.
How Nutritious Is Buckwheat Cracker?
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
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 Cracker 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 Cracker Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Cracker 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 Cracker Fat Profile
SATURATED
0.21g
MONOUNSATURATED
0.33g
POLYUNSATURATED
0.51g
Omega 6:3 ratio 18:1
Above the ideal 4:1 (18:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.