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Buckwheat toast Calories
Toasted buckwheat-based bread; gluten-free and provides fiber.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 slice (medium) of Buckwheat toast (56 g) has 149 calories. That works out to 266 calories per 100 g. It contains 29.3 g of carbs, 3.8 g of protein, 1.9 g of fat and 3.2 g of fiber. Its 0.5 mg of Manganese covers 21% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Buckwheat toast Nutrition Facts
Selected: 2 slice (medium) · 56 g
149
KCAL / 56G
Carbs
29.3g
· 11% DV
Protein
3.8g
· 8% DV
Fat
1.9g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 10% · Fat 12%
Buckwheat toast nutrition facts table · 2 slice (medium) (56 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 149 kcal | |
| Total fat | 1.9 g | 2% |
| Saturated fat | 0.34 g | 2% |
| Trans fat | 0 g | |
| Sodium | 230 mg | 10% |
| Total carbohydrate | 29.3 g | 11% |
| Fiber | 3.2 g | 11% |
| Protein | 3.8 g | 8% |
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 Slice of Buckwheat toast?
| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 28 g | 74 kcal |
| 1 slice (thin) | 22 g | 59 kcal |
| 1 piece (small) | 28 g | 74 kcal |
| 1 slice (thick) | 36 g | 96 kcal |
| 2 slice (medium) | 56 g | 149 kcal |
| 1 serving (medium) | 56 g | 149 kcal |
| 3 slice (triple) | 84 g | 223 kcal |
| 1 serving (large) | 84 g | 223 kcal |
| 100 g | 100 g | 266 kcal |
Calculated from 266 calories per 100 g.
Frequently Asked Questions About Buckwheat toast
What is buckwheat toast made from?
Buckwheat toast is bread made with buckwheat as a main ingredient, then toasted or sold ready-to-toast. Despite its name, buckwheat is a seed rather than a type of wheat; recipes may also use other flours or ingredients for structure.
What does buckwheat toast taste like?
Buckwheat toast has a distinct earthy, slightly nutty flavor, often stronger than plain white toast. Toasting brings out its roasted notes, which pair well with savory toppings such as eggs and cheese as well as sweet spreads.
What toppings go well with buckwheat toast?
Buckwheat toast works well with avocado, eggs, hummus, soft cheese, or nut butter. For a sweet topping, try fruit or honey; choose a spread that holds together on the slice if the bread is crumbly.
Can you put buckwheat toast in a toaster?
Yes, you can put buckwheat toast in a toaster. Start with a lower setting than you would use for untoasted bread, since it may already be partly toasted or dry; check it early to prevent burning.
How do you make avocado toast with buckwheat toast?
Mash ripe avocado onto buckwheat toast and add salt, pepper, and lemon juice. If the slice is fragile, toast it lightly first and spread the avocado gently; an egg or seeds can make it a more substantial meal.
How should you store buckwheat toast after opening?
Keep buckwheat toast sealed in a cool, dry place if you will use it soon. Once opened, close the package tightly or move the slices to an airtight container; damp storage can make the bread stale or moldy sooner.
Can you freeze buckwheat toast?
Yes, buckwheat toast freezes well. Separate the slices before freezing so you can take out only what you need, then toast them from frozen or let them thaw at room temperature.
Can you make buckwheat toast from buckwheat flour?
Yes, bake a buckwheat-flour bread first, let it cool completely, then slice and toast it. Buckwheat flour does not behave exactly like wheat flour in bread, so recipes often include other ingredients to help the loaf hold together.
Is buckwheat toast good for weight loss?
Buckwheat toast does not cause weight loss by itself, but it can fit into a weight-conscious meal. What you put on it matters: pair it with a filling topping such as eggs or beans rather than relying on several sweet or high-fat spreads.
Is buckwheat toast suitable for people with diabetes?
People with diabetes can include buckwheat toast, but it still contains carbohydrates and can raise blood sugar. Eating it with protein and fiber may help make a meal more balanced; ask your diabetes care team about portions that fit your plan.
Buckwheat toast Vitamins & Minerals
Vitamins
B1
0.07mg · 6% DV
B3
0.9mg · 6% DV
B5
0.24mg · 5% DV
Folate
15.68µg · 4% DV
Minerals
Manganese
0.48mg · 21% DV
Copper
0.12mg · 13% DV
Phosphorus
92mg · 13% DV
Magnesium
46mg · 11% DV
Sodium
230mg · 10% DV
Potassium ⭐
118mg · 3% DV
Buckwheat toast Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat toast
To burn the 149 calories in 2 slice (medium) (56 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 toast?
Buckwheat toast is bread made with buckwheat flour, toasted until its edges turn crisp. Despite its name, buckwheat is not a type of wheat. It gives the bread a gently earthy, nutty flavour; the centre may stay soft or have a denser bite, depending on the loaf.
It works for breakfast with eggs, cheese, fruit or spreads, and makes a handy base for an open sandwich or a quick snack. Buckwheat toast is mainly a source of carbohydrates, with some fibre; the figures list 5.8 g of fibre per 100 g. Buckwheat itself contains no gluten, but if you need to avoid gluten, check that the bread is labelled gluten-free.
How Nutritious Is Buckwheat toast?
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 toast 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 toast Contain Allergens?
No known major allergens
Which Diets Is Buckwheat toast 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 toast Fat Profile
SATURATED
0.34g
MONOUNSATURATED
0.48g
POLYUNSATURATED
0.57g
Omega 6:3 ratio 17.3:1
Above the ideal 4:1 (17.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.