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Buckwheat bread with olives; fiber-containing bread alternative
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 slice (medium) of Olive buckwheat bread (60 g) has 153 calories. That works out to 255 calories per 100 g. It contains 26.1 g of carbs, 4.7 g of protein, 3.5 g of fat and 3.5 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.
Selected: 2 slice (medium) · 60 g
153
KCAL / 60G
Carbs
26.1g
· 9% DV
Protein
4.7g
· 9% DV
Fat
3.5g
· 4% DV
Fiber
3.5g
· 13% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 67% · Protein 12% · Fat 21%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 153 kcal | |
| Total fat | 3.5 g | 4% |
| Saturated fat | 0.54 g | 3% |
| Trans fat | 0 g | |
| Sodium | 258 mg | 11% |
| Total carbohydrate | 26.1 g | 9% |
| Fiber | 3.5 g | 13% |
| Protein | 4.7 g | 9% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 slice (medium) | 30 g | 77 kcal |
| 1 piece (small) | 15 g | 38 kcal |
| 1 slice (thin) | 25 g | 64 kcal |
| 1 slice (thick) | 40 g | 102 kcal |
| 2 slice (medium) | 60 g | 153 kcal |
| 1 serving (medium) | 75 g | 191 kcal |
| 3 slice (thick) | 90 g | 230 kcal |
| 100 g | 100 g | 255 kcal |
| 1 serving (large) | 120 g | 306 kcal |
Calculated from 255 calories per 100 g.
Olive buckwheat bread is made by combining buckwheat flour with ingredients that help bind and raise the dough, then folding in chopped olives. The dough is shaped and baked; recipes using only buckwheat flour can turn out dense and crumbly because buckwheat lacks wheat-like gluten.
Olive buckwheat bread can crumble because buckwheat flour does not form the stretchy structure that holds many wheat loaves together. A recipe needs enough binding ingredients and moisture to keep the slices intact; letting the loaf cool fully before cutting also helps.
Both black and green olives work well in olive buckwheat bread. Black olives give the loaf a milder, rounder flavor, while green olives add a sharper, brinier bite. Pit them and drain excess brine before mixing them into the dough to avoid adding unwanted moisture.
Store olive buckwheat bread in a bread box or paper bag in a cool, dry place if you plan to eat it soon. Keep the cut side covered to slow drying, and avoid warm, damp spots, which can encourage mold. Refrigeration can make bread stale faster.
Yes, olive buckwheat bread freezes well. Let the loaf cool completely, slice it, and pack the slices in an airtight freezer bag with parchment between them. You can then take out only what you need and toast the slices straight from frozen or thaw them first.
Olive buckwheat bread has a distinctive, earthy buckwheat flavor balanced by the salty, savory taste of olives. The flavor changes with the type and amount of olives used; black olives tend to taste milder, while green olives make the briny flavor more pronounced.
Yes, olive buckwheat bread works for sandwiches, especially with fillings that complement its savory olive flavor, such as roasted vegetables, cheese, or egg. Its slices may be more delicate than wheat bread, so cut them thick enough to hold the filling and avoid overloading them.
Yes, olive buckwheat bread makes flavorful toast. Toasting gives the outside a crisp texture that suits the soft, earthy crumb and salty olives. Use slices that are not too thin, since buckwheat loaves can be more fragile and may break when handled.
Olive buckwheat bread pairs well with soups, salads, cheeses, and roasted vegetables. Its salty olive flavor is already pronounced, so it works especially well beside mild or creamy foods rather than with several strongly salted accompaniments. It can also be served as part of a simple mezze spread.
Discard olive buckwheat bread if you see mold or notice an unusual sour or musty smell. Do not just cut away a moldy spot, because mold can spread through the soft loaf beyond what is visible. Keep the remaining bread sealed and dry to help prevent spoilage.
Vitamins
B3
1.26mg · 8% DV
B1
0.07mg · 6% DV
Biotin
1.8µg · 6% DV
Folate
20.4µg · 5% DV
Minerals
Manganese
0.57mg · 25% DV
Copper
0.13mg · 14% DV
Phosphorus
99mg · 14% DV
Selenium
7.2µg · 13% DV
Sodium
258mg · 11% DV
Potassium ⭐
126mg · 4% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 153 calories in 2 slice (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.
Olive buckwheat bread combines buckwheat flour with olives for a savoury take on everyday bread. Buckwheat brings a gently earthy flavour, while the olives add salty, briny notes. Depending on the recipe, the crumb may be fairly dense and moist, with a crisp crust when toasted.
It works well at breakfast or lunch, alongside eggs, cheese, soup or a salad, and makes a flavourful base for open sandwiches. The bread provides fibre; it contains 5.9 g per 100 g. Toasting brings out its aroma, while fresh vegetables or a mild spread balance the olives’ saltiness.
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.
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.
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.
Contains these allergens:
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.54g
MONOUNSATURATED
1.44g
POLYUNSATURATED
0.78g
Omega 6:3 ratio 23:1
Above the ideal 4:1 (23:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.