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Buckwheat flatbread Calories
Gluten-free buckwheat-based flatbread
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat flatbread (60 g) has 136 calories. That works out to 227 calories per 100 g. It contains 26.5 g of carbs, 3.7 g of protein, 1.6 g of fat and 2.9 g of fiber. Its 0.5 mg of Manganese covers 22% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flatbread Nutrition Facts
Selected: 1 piece (medium) · 60 g
136
KCAL / 60G
Carbs
26.5g
· 10% DV
Protein
3.7g
· 7% DV
Fat
1.6g
· 2% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 11% · Fat 11%
Buckwheat flatbread nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 136 kcal | |
| Total fat | 1.6 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 192 mg | 8% |
| Total carbohydrate | 26.5 g | 10% |
| Fiber | 2.9 g | 10% |
| Protein | 3.7 g | 7% |
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 Medium Buckwheat flatbread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 136 kcal |
| 1 ounce (thin) | 28 g | 64 kcal |
| 1 piece (small) | 35 g | 79 kcal |
| 1 cup (chopped) | 80 g | 182 kcal |
| 1 piece (large) | 90 g | 204 kcal |
| 100 g | 100 g | 227 kcal |
| 1 piece (jumbo) | 120 g | 272 kcal |
| 1 serving (double) | 150 g | 341 kcal |
| 1 serving (triple) | 240 g | 545 kcal |
Calculated from 227 calories per 100 g.
Frequently Asked Questions About Buckwheat flatbread
What is buckwheat flatbread made of?
Buckwheat flatbread is usually made with buckwheat flour, water and salt. Some recipes add oil, herbs or a binder to improve flexibility. The ingredient list varies by recipe, so the texture can range from soft and pliable to crisp and crumbly.
How do you make buckwheat flatbread without eggs?
You can make buckwheat flatbread without eggs by mixing buckwheat flour with water and salt, then cooking the mixture in a hot pan. Since buckwheat lacks gluten, keep the mixture moist and handle the flatbreads gently so they are less likely to break.
Can buckwheat flatbread be used instead of tortillas?
Yes, buckwheat flatbread can stand in for tortillas in wraps, but it is often less stretchy and may crack when tightly rolled. Warm it first, avoid overfilling it, and fold it while it is still pliable.
Does buckwheat flatbread need yeast?
No, buckwheat flatbread does not need yeast; many versions are cooked directly in a pan without rising. Yeast can add flavor and some lift, but buckwheat flour does not form the elastic structure that makes wheat dough expand in the same way.
Why does buckwheat flatbread taste bitter?
Buckwheat flatbread can taste earthy or slightly bitter, especially when the flour has a strong flavor or the bread is overcooked. Try a milder buckwheat flour, cook it without scorching, and pair it with savory fillings or a little olive oil.
How do you keep buckwheat flatbread from falling apart?
To keep buckwheat flatbread from falling apart, use enough liquid and let the mixture rest briefly before cooking so the flour can absorb it. Cook each side until set before flipping, and add a suitable binder if your recipe allows one.
What can you serve with buckwheat flatbread?
Buckwheat flatbread pairs well with soups, salads, roasted vegetables, eggs, cheese and savory spreads. Use it to scoop up dips or wrap a filling; warming it just before serving makes it easier to fold.
How should you store buckwheat flatbread?
Store buckwheat flatbread in an airtight container once it has cooled. For short-term use, keep it in a cool place; refrigerate it if you need to keep it longer, then warm it in a pan to soften it before eating.
Can buckwheat flatbread be frozen?
Yes, buckwheat flatbread freezes well. Separate the cooled pieces with parchment so they do not stick together, seal them in a freezer-safe bag, and reheat from thawed or frozen in a pan until warm.
Is buckwheat flatbread a good choice for people with diabetes?
Buckwheat flatbread still contains carbohydrates and can raise blood sugar, even though buckwheat has a moderate glycemic index. Pairing a portion with protein and non-starchy vegetables may make a more balanced meal; ask your diabetes care team for advice tailored to your targets.
Buckwheat flatbread Vitamins & Minerals
Vitamins
B3
0.96mg · 6% DV
B1
0.06mg · 5% DV
B6
0.07mg · 4% DV
B5
0.21mg · 4% DV
Minerals
Manganese
0.51mg · 22% DV
Copper
0.13mg · 14% DV
Phosphorus
99mg · 14% DV
Magnesium
47mg · 11% DV
Sodium
192mg · 8% DV
Potassium ⭐
114mg · 3% DV
Buckwheat flatbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flatbread
To burn the 136 calories in 1 piece (medium) (60 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 flatbread?
Buckwheat flatbread is made by mixing buckwheat flour with water, often a little salt, then cooking the thin rounds on a hot pan or griddle. Buckwheat is a seed used much like a grain, and flatbreads made from it appear in different regional cuisines rather than belonging to one single tradition.
Its earthy, gently nutty flavour works with both savoury and sweet toppings; a quick cook keeps it soft, while a longer one gives it crisp edges. Serve it with eggs or cheese at breakfast, use it to scoop up soups and stews, or fill it for a simple lunch. It provides fibre and is naturally gluten-free, but recipes and packaged versions can differ, so check the label if you need to avoid gluten strictly. For a lighter result, cook it on a non-stick pan with little or no added oil.
How Nutritious Is Buckwheat flatbread?
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 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
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
0.3g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 14.3:1
Above the ideal 4:1 (14.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.