1 cup (medium) of Buckwheat flakes (50 g) has 172 calories. That works out to 343 calories per 100 g. It contains 35.8 g of carbs, 6.7 g of protein, 1.7 g of fat and 5 g of fiber. Its 0.6 mg of Copper covers 61% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.

Buckwheat flakes Nutrition Facts

Selected: 100 g

343

KCAL / 100G

Carbs

71.5g

· 26% DV

Protein

13.3g

· 27% DV

Fat

3.4g

· 4% DV

Fiber

10g

· 36% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 77% · Protein 14% · Fat 9%

Buckwheat flakes Vitamins & Minerals

Vitamins

7mg · 44% DV

0.43mg · 33% DV

1.23mg · 25% DV

Biotin

6µg · 20% DV

Minerals

Copper

1mg · 111% DV

Magnesium

231mg · 55% DV

Phosphorus

347mg · 50% DV

Manganese

1mg · 43% DV

How Nutritious Is Buckwheat flakes?

Nutrient density

High

72/ 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

56/ 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.

Buckwheat flakes Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

High

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buckwheat flakes

To burn the 343 calories in 100 g:

🚶

85min

Walking (5 km/h)

🏃

35min

Running (8 km/h)

🚴

47min

Cycling

🏊

40min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Buckwheat flakes 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 flakes 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 Buckwheat flakes 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 flakes Fat Profile

SATURATED

0.74g

MONOUNSATURATED

1.04g

POLYUNSATURATED

1.04g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Buckwheat flakes

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Buckwheat flakes vs Bulgur Pilaf223 kcal more per 100 g

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Buckwheat flakes vs Whole wheat pasta219 kcal more per 100 g

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Buckwheat flakes vs Breadstick67 kcal fewer per 100 g

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Foods Similar to Buckwheat flakes

🥯

Poppy Seed Bagel

265 kcal

🍚

Bulgur Pilaf

120 kcal

🍝

Whole wheat pasta

124 kcal

🥖

Breadstick

410 kcal

🥯

Simit

340 kcal

🥣

Granola

450 kcal

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Rice Pilaf

150 kcal

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Basmati Rice Pilaf

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Frequently Asked Questions About Buckwheat flakes

Can buckwheat flakes be eaten without cooking?

Yes, many buckwheat flakes can be soaked and eaten cold with yogurt, kefir, or a plant drink. Cooking or soaking longer usually gives a softer texture and may feel easier to digest.

How do you cook buckwheat flakes without turning them mushy?

Use a moderate amount of liquid, cook briefly, and let them stand for a minute or two off the heat. Overstirring and overcooking are the main reasons they lose texture.

Why do buckwheat flakes taste slightly earthy or bitter to some people?

Buckwheat naturally has a stronger, nuttier, more earthy flavor than oats. Pairing it with fruit, cinnamon, cocoa, or yogurt can make the taste feel rounder and milder.

How do buckwheat flakes compare with oats?

Buckwheat flakes are a useful gluten-free alternative and have a more distinctive flavor than oats. They can be used in similar breakfasts, but they do not always absorb liquid or cook in exactly the same way.

Are buckwheat flakes better before or after a workout?

They can work at either time depending on the meal size and what you add to them. Before training, a simpler bowl may sit better; after training, pairing them with a protein source makes a more balanced recovery meal.

Is it okay to eat buckwheat flakes at night?

Yes, they can be eaten in the evening if they fit your routine and digestion. Because they contain fiber, very large portions late at night may feel heavy for some people.

Do buckwheat flakes need to be soaked?

No, soaking is optional rather than necessary. It mainly improves softness and works well for overnight breakfasts or no-cook meals.

How should buckwheat flakes be stored after opening?

Keep them in an airtight container away from heat, moisture, and light. If they smell stale, rancid, or show signs of pests, they should be discarded.

Can buckwheat flakes be frozen?

Dry flakes usually do not need freezing if they are stored properly in a cool, dry place. Cooked buckwheat flakes can be frozen in portions, though the texture may soften after thawing.

Who should be careful with buckwheat flakes?

People who are not used to high-fiber grains may want to increase intake gradually to avoid digestive discomfort. Those following a strict gluten-free diet should also look for certified gluten-free products to reduce cross-contact risk.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 18, 2026