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Gluten-free, high-fiber, crunchy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
3 piece (medium) of Buckwheat cracker (30 g) has 117 calories. That works out to 390 calories per 100 g. It contains 22.5 g of carbs, 3 g of protein, 1.3 g of fat and 2.1 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Selected: 3 piece (medium) · 30 g
117
KCAL / 30G
Carbs
22.5g
· 8% DV
Protein
3g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 79% · Protein 11% · Fat 10%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 117 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 105 mg | 5% |
| Total carbohydrate | 22.5 g | 8% |
| Fiber | 2.1 g | 8% |
| Protein | 3 g | 6% |
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 |
|---|---|---|
| 3 piece (medium) | 30 g | 117 kcal |
| 1 piece (small) | 10 g | 39 kcal |
| 2 piece (small) | 20 g | 78 kcal |
| 5 piece (large) | 50 g | 195 kcal |
| 100 g | 100 g | 390 kcal |
| 1 pack (whole) | 100 g | 390 kcal |
| 10 piece (jumbo) | 100 g | 390 kcal |
Calculated from 390 calories per 100 g.
A buckwheat cracker is usually made with buckwheat flour or groats, water, and salt. Recipes may also include oil, seeds, herbs, or other flours, so the exact ingredients and texture vary between products.
A buckwheat cracker usually tastes nutty, earthy, and slightly toasted, with a crisp bite. Plain versions pair well with both sweet and savory toppings, while seasoned varieties can have a stronger salty or spicy flavor.
A buckwheat cracker works with hummus, cheese, nut butter, avocado, or sliced vegetables. You can also crumble it over soup or salad for crunch; a topping with protein makes it a more substantial snack.
To make buckwheat crackers, combine buckwheat flour with water, a little oil, and salt, then roll the dough very thin. Cut it into pieces and bake until dry and crisp; thin, even pieces bake more consistently.
Store buckwheat crackers in an airtight container in a cool, dry place after opening. Moisture makes them lose their crunch. If they are merely soft rather than spoiled, a brief warming in the oven can help restore some crispness.
Yes, buckwheat crackers pair well with cheese. Their earthy, toasted flavor complements mild cream cheese as well as sharper cheeses, and a slice of cucumber or tomato adds freshness and moisture to the snack.
Buckwheat crackers are typically denser and have a more pronounced earthy, nutty flavor than airy rice cakes. Rice cakes tend to taste milder, though recipes and textures vary; compare the ingredient lists if you want a particular style.
Yes, you can use buckwheat crackers in place of bread for small snacks or toppings. They are crisp and usually less flexible, so they do not work well for sandwiches that need to be folded or held together.
Buckwheat crackers do not cause weight loss by themselves. Their crisp texture makes them easy to portion, and topping them with hummus or cheese can make a snack more filling than eating crackers alone.
Yes, buckwheat crackers can lose their crispness when exposed to air or humidity. Softness alone does not necessarily mean they are unsafe, but discard them if you notice mold, an unusual smell, or an off taste.
Vitamins
B1
0.11mg · 9% DV
B3
1.26mg · 8% DV
Biotin
1.8µg · 6% DV
B5
0.27mg · 5% DV
Minerals
Manganese
0.33mg · 14% DV
Copper
0.12mg · 13% DV
Phosphorus
66mg · 9% DV
Magnesium
33mg · 8% DV
Sodium
105mg · 5% DV
Potassium ⭐
63mg · 2% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 117 calories in 3 piece (medium) (30 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.
A buckwheat cracker is a thin, crisp snack usually made with buckwheat flour. Despite its name, buckwheat is not a type of wheat; crackers vary by recipe, and some include seeds or seasonings. It is a modern snack rather than a dish tied to one particular place of origin.
Its flavour is mildly earthy and toasty, with a brittle crunch. Eat it on its own or pair it with cheese, hummus, or a savoury dip; it also works as a crisp base for toppings. These crackers are mainly a source of carbohydrates, with 7 g of fibre per 100 g. For a more filling snack, serve them with a protein-rich topping.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.21g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.63g
Omega 6:3 ratio 10.5:1
Above the ideal 4:1 (10.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.