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Buckwheat flatbread Calories
Gluten-free grain alternative with moderate protein and minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Buckwheat flatbread (90 g) has 204 calories. That works out to 227 calories per 100 g. It contains 40.3 g of carbs, 5.5 g of protein, 1.9 g of fat and 3.8 g of fiber. Its 0.6 mg of Manganese covers 25% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flatbread Nutrition Facts
Selected: 1 piece (medium) · 90 g
204
KCAL / 90G
Carbs
40.3g
· 15% DV
Protein
5.5g
· 11% DV
Fat
1.9g
· 2% DV
Fiber
3.8g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 11% · Fat 9%
Buckwheat flatbread nutrition facts table · 1 piece (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 204 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.38 g | 2% |
| Trans fat | 0 g | |
| Sodium | 288 mg | 13% |
| Total carbohydrate | 40.3 g | 15% |
| Fiber | 3.8 g | 14% |
| Protein | 5.5 g | 11% |
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) | 90 g | 204 kcal |
| 1 piece (thin) | 45 g | 102 kcal |
| 1 piece (small) | 55 g | 125 kcal |
| 100 g | 100 g | 227 kcal |
| 1 piece (thick) | 110 g | 250 kcal |
| 1 serving (half) | 120 g | 272 kcal |
| 1 piece (large) | 140 g | 318 kcal |
| 1 piece (jumbo) | 180 g | 409 kcal |
| 1 serving (whole) | 240 g | 545 kcal |
Calculated from 227 calories per 100 g.
Frequently Asked Questions About Buckwheat flatbread
How do you make buckwheat flatbread?
Mix buckwheat flour with water and salt into a workable dough, roll it out, add a savory filling if desired, and fold it over. Cook both sides on a hot griddle or skillet until browned and cooked through.
Why does buckwheat flatbread crack when I roll it out?
Buckwheat flour has no gluten, so its dough is less stretchy than wheat dough and can crack at the edges. Letting it rest, keeping it a little thicker, and adding water gradually can make it easier to handle; a recipe may also use a binder.
What fillings work well in buckwheat flatbread?
Cheese and herbs, cooked spinach, mashed potato, or seasoned minced meat all work well in buckwheat flatbread. Keep the filling fairly dry and cool before adding it, since excess moisture can make the dough split or turn soggy as it cooks.
Can buckwheat flatbread be cooked in a skillet instead of on a griddle?
Yes, buckwheat flatbread cooks well in a skillet. Heat a wide pan before adding the bread and cook it on both sides; a heavy pan helps distribute the heat evenly, while a traditional griddle is another good option.
Is buckwheat flatbread the same as a buckwheat crepe?
No, buckwheat flatbread is usually a thicker, sturdier dough that may be folded around a filling, while a buckwheat crepe is a thin batter-based pancake. The names and styles vary, but they are not automatically interchangeable in recipes.
How do you keep buckwheat flatbread from sticking together after cooking?
Let buckwheat flatbread cool separately before stacking it. If you need to stack pieces for storage, place parchment paper between them and keep them in a sealed container; this reduces sticking and helps prevent the surface from becoming damp.
How long does buckwheat flatbread keep in the fridge?
Cooked buckwheat flatbread keeps for a few days in a sealed container in the refrigerator. Cool it before storing, and reheat it in a skillet or oven until hot; fillings such as meat or cheese should not be left at room temperature for long.
Can you freeze buckwheat flatbread?
Yes, buckwheat flatbread can be frozen after cooking. Cool each piece, separate the pieces with parchment, and seal them in a freezer-safe bag or container. Thaw in the refrigerator or reheat gently from frozen until warmed through.
What should you serve with buckwheat flatbread?
Serve buckwheat flatbread with yogurt, a crisp salad, or a simple soup. For a Turkish-style meal, ayran and fresh vegetables pair well, while a filled flatbread can also be served on its own as a satisfying lunch.
Can buckwheat flatbread be used as a wrap?
Yes, if it is rolled thin and stays flexible after cooking, buckwheat flatbread can hold a wrap filling. Avoid overcooking it, which can make it brittle, and use a moist filling sparingly so the bread does not tear.
Buckwheat flatbread Vitamins & Minerals
Vitamins
B3
1.62mg · 10% DV
B1
0.1mg · 8% DV
B6
0.11mg · 6% DV
Biotin
1.8µg · 6% DV
Minerals
Manganese
0.59mg · 26% DV
Copper
0.2mg · 22% DV
Phosphorus
131mg · 19% DV
Magnesium
61mg · 15% DV
Sodium
288mg · 13% DV
Potassium ⭐
162mg · 5% 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 204 calories in 1 piece (medium) (90 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 a buckwheat-flour take on gözleme, the Turkish griddle-cooked flatbread made by folding thin dough around a filling. Fillings vary; common choices include cheese and herbs, spinach or potato, and the dough may use buckwheat flour on its own or blended with other flour.
In Turkey, gözleme is often eaten hot for breakfast, as a market or roadside snack, or with tea. It is mainly a source of carbohydrates, with some protein and fibre. For a lighter meal, choose a filling rich in greens and keep the oil modest; it also pairs well with a crisp salad or plain yoghurt.
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
0.38g
MONOUNSATURATED
0.52g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 11.2:1
Above the ideal 4:1 (11.2:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.