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Thin, flat buckwheat crackers with uneven edges, a toasted brown surface flecked with darker grains, are stacked on a plate.
🌿High Fiber

Buckwheat cracker Calories

Gluten-free, high-fiber, crunchy snack

CALORIES · 100 G

390kcal

GI

55medium

POTASSIUM · 100 G

210mg

FIBER · 100 G

7g

Quick answer

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.

Buckwheat cracker Nutrition Facts

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%

Buckwheat cracker nutrition facts table · 3 piece (medium) (30 g)

NutrientAmount% DV
Calories117 kcal
Total fat1.3 g2%
Saturated fat0.21 g1%
Trans fat0 g
Sodium105 mg5%
Total carbohydrate22.5 g8%
Fiber2.1 g8%
Protein3 g6%

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 3 Pieces of Buckwheat cracker?

ServingAmountCalories
3 piece (medium)30 g117 kcal
1 piece (small)10 g39 kcal
2 piece (small)20 g78 kcal
5 piece (large)50 g195 kcal
100 g100 g390 kcal
1 pack (whole)100 g390 kcal
10 piece (jumbo)100 g390 kcal

Calculated from 390 calories per 100 g.

Frequently Asked Questions About Buckwheat cracker

What is a buckwheat cracker made of?

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.

What does a buckwheat cracker taste like?

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.

What can you eat with a buckwheat cracker?

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.

How do you make buckwheat crackers at home?

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.

How should you store buckwheat crackers after opening?

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.

Are buckwheat crackers good with cheese?

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.

How are buckwheat crackers different from rice cakes?

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.

Can you use buckwheat crackers instead of bread?

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.

Can buckwheat crackers help with weight loss?

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.

Can buckwheat crackers go stale?

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.

Buckwheat cracker Vitamins & Minerals

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

Buckwheat cracker Glycemic Index

GLYCEMIC INDEX

55
Medium
0 Low5570100

GLYCEMIC LOAD

9
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Buckwheat cracker

To burn the 117 calories in 3 piece (medium) (30 g):

🚶

29min

Walking (5 km/h)

🏃

12min

Running (8 km/h)

🚴

16min

Cycling

🏊

14min

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 cracker?

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.

How Nutritious Is Buckwheat cracker?

Nutrient density

Medium

55/ 100

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

46/ 100

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 cracker 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 cracker Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Buckwheat cracker Good For?

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

Buckwheat cracker Fat Profile

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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124 kcal

🥖

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410 kcal

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340 kcal

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450 kcal

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Nutrition data compiled from USDA FoodData Central and scientific sources.