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Buckwheat flakes Calories
Gluten-free, good source of fiber and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
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 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flakes Nutrition Facts
Selected: 1 cup (medium) · 50 g
172
KCAL / 50G
Carbs
35.8g
· 13% DV
Protein
6.7g
· 13% DV
Fat
1.7g
· 2% DV
Fiber
5g
· 18% 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 nutrition facts table · 1 cup (medium) (50 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 172 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.37 g | 2% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 35.8 g | 13% |
| Fiber | 5 g | 18% |
| Protein | 6.7 g | 13% |
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 Cup of Buckwheat flakes?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 50 g | 172 kcal |
| 1 tablespoon (whole) | 8 g | 27 kcal |
| 1 ounce (whole) | 28 g | 96 kcal |
| 1 cup (small) | 35 g | 120 kcal |
| 1 serving (small) | 40 g | 137 kcal |
| 1 serving (medium) | 60 g | 206 kcal |
| 1 cup (large) | 70 g | 240 kcal |
| 1 serving (large) | 80 g | 274 kcal |
| 100 g | 100 g | 343 kcal |
Calculated from 343 calories per 100 g.
Frequently Asked Questions About Buckwheat flakes
What do buckwheat flakes taste like?
Buckwheat flakes have a mildly earthy, nutty taste, stronger than plain oat flakes. Their flavor works well with fruit and cinnamon in porridge, or with herbs and vegetables in a savory bowl.
How do you make porridge with buckwheat flakes?
Cook buckwheat flakes in water or milk until they soften, stirring as the mixture thickens. Add more liquid for a looser bowl, then finish with fruit, nuts, or yogurt; savory toppings such as eggs and herbs also work.
Do buckwheat flakes need to be cooked?
Some buckwheat flakes are intended to be cooked, while others can be softened by soaking. Follow the preparation directions on the specific package; soaking them in milk or yogurt also gives them a softer texture for breakfast.
Can buckwheat flakes replace oats in recipes?
Yes, buckwheat flakes can replace oats in porridge, muesli, and some baking recipes. They have a more pronounced flavor and may soften at a different rate, so adjust the liquid and check the texture as you cook.
Can you make overnight porridge with buckwheat flakes?
Yes, combine buckwheat flakes with milk or yogurt and leave them covered in the refrigerator overnight. They soften without stovetop cooking; add a splash of liquid in the morning if the mixture is thicker than you like.
How are buckwheat flakes made?
Buckwheat flakes are typically made by steaming and flattening hulled buckwheat kernels. They are generally minimally processed, rather than a highly formulated breakfast cereal, though the exact ingredients and method can vary by product.
Can you use buckwheat flakes in baking?
Yes, buckwheat flakes can add texture to muffins, cookies, and homemade granola. You can also blend them into a coarse meal, but they do not behave exactly like flour, so they are best used in recipes designed for flakes or mixed with other ingredients.
Are buckwheat flakes the same as buckwheat groats?
No, buckwheat flakes are flattened kernels, while groats are whole, hulled buckwheat kernels. Flakes soften quickly and suit porridge or cereal; groats keep more of a bite and are commonly cooked as a grain side.
How should you store buckwheat flakes after opening?
Keep buckwheat flakes in a tightly sealed container in a cool, dry place away from sunlight. Protecting them from moisture helps preserve their texture; discard them if they develop an unusual smell or appearance.
Are buckwheat flakes a good breakfast choice for people with diabetes?
Buckwheat flakes can fit into a diabetes-friendly breakfast, but their carbohydrates can still raise blood glucose. Pairing a measured serving with protein, such as plain yogurt or milk, can make the meal more balanced; follow your individual care plan.
Buckwheat flakes Vitamins & Minerals
Vitamins
B3
3.5mg · 22% DV
B2
0.22mg · 17% DV
B5
0.62mg · 12% DV
Biotin
3µg · 10% DV
Minerals
Copper
0.55mg · 61% DV
Manganese
0.65mg · 28% DV
Magnesium
116mg · 28% DV
Phosphorus
174mg · 25% DV
Potassium ⭐
230mg · 7% DV
Sodium
1.5mg · 0% DV
Buckwheat flakes Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flakes
To burn the 172 calories in 1 cup (medium) (50 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 flakes?
Buckwheat flakes are made by flattening buckwheat kernels. Despite its name, buckwheat is not a cereal grain; it is a seed used much like one. The flakes have a gently nutty flavour and soften readily when cooked or soaked.
They make a warm breakfast porridge, or can be stirred into muesli, yogurt or overnight oats with fruit and nuts. In many places, they’re an alternative to oat flakes, especially for people avoiding gluten; check the package if that matters to you. Buckwheat flakes provide fibre, magnesium and plant-based protein. For a lighter bowl, pair them with fresh fruit and unsweetened yogurt or milk rather than adding much sugar.
How Nutritious Is Buckwheat flakes?
Nutrient density
High
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 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
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
0.37g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.52g
Omega 6:3 ratio 12:1
Above the ideal 4:1 (12:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.