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Whole Buckwheat Flatbread Calories
Gluten-free, high fiber, rich in minerals
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Whole Buckwheat Flatbread (60 g) has 138 calories. That works out to 230 calories per 100 g. It contains 27.6 g of carbs, 4.5 g of protein, 1.5 g of fat and 3.9 g of fiber. Its 0.7 mg of Manganese covers 29% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Whole Buckwheat Flatbread Nutrition Facts
Selected: 1 piece (medium) · 60 g
138
KCAL / 60G
Carbs
27.6g
· 10% DV
Protein
4.5g
· 9% DV
Fat
1.5g
· 2% DV
Fiber
3.9g
· 14% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 13% · Fat 9%
Whole Buckwheat Flatbread nutrition facts table · 1 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.3 g | 2% |
| Trans fat | 0 g | |
| Sodium | 3 mg | 0% |
| Total carbohydrate | 27.6 g | 10% |
| Fiber | 3.9 g | 14% |
| Protein | 4.5 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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How Many Calories in 1 Medium Whole Buckwheat Flatbread?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 60 g | 138 kcal |
| 1 slice (thin) | 30 g | 69 kcal |
| 1 piece (small) | 40 g | 92 kcal |
| 1 slice (thick) | 50 g | 115 kcal |
| 1 serving (medium) | 60 g | 138 kcal |
| 1 serving (large) | 80 g | 184 kcal |
| 1 piece (large) | 90 g | 207 kcal |
| 100 g | 100 g | 230 kcal |
| 2 piece (double) | 120 g | 276 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Whole Buckwheat Flatbread
How do you make whole buckwheat flatbread at home?
Whole buckwheat flatbread is usually made by mixing buckwheat flour with water and salt, then cooking thin rounds in a hot pan. Since buckwheat has no gluten, many recipes add a binder to help the dough hold together when shaped and flipped.
Why does whole buckwheat flatbread fall apart?
Whole buckwheat flatbread often falls apart because the dough is too dry, too thin, or lacks enough binding. Let the dough rest, adjust its moisture gradually, and wait until the first side has set before turning the flatbread.
Does whole buckwheat flatbread taste like regular bread?
No, whole buckwheat flatbread has a more distinctive, earthy and slightly nutty flavor than wheat bread. Its taste is especially noticeable when eaten plain, and pairs well with savory fillings, herbs, cheese, or eggs.
How do you keep whole buckwheat flatbread from drying out?
Keep whole buckwheat flatbread soft by stacking each piece as it comes off the pan and covering the stack with a clean towel. Once cool, seal it in an airtight container; uncovered flatbread dries and becomes more prone to cracking.
Can whole buckwheat flatbread replace tortillas or wraps?
Yes, whole buckwheat flatbread can replace a tortilla or wrap, but it may be less stretchy and can crack if cold. Warm it briefly before filling, use a moderate amount of filling, and fold it while it is still pliable.
What fillings go well in whole buckwheat flatbread?
Whole buckwheat flatbread works well with savory fillings such as roasted vegetables, beans, eggs, cheese, or grilled meat. Choose fillings that are not overly wet, since excess liquid can soften the flatbread and make it difficult to handle.
Can you freeze whole buckwheat flatbread?
Yes, whole buckwheat flatbread freezes well when separated with parchment paper and sealed in a freezer-safe container. Thaw the pieces before reheating them in a pan; separating them before freezing makes it easier to take out only what you need.
How long does whole buckwheat flatbread last in the fridge?
Whole buckwheat flatbread keeps best in an airtight container in the refrigerator. Cool it completely before packing, and reheat it in a dry pan to restore some softness; discard it if you notice mold or an unusual smell.
Does whole buckwheat flatbread need yeast?
No, whole buckwheat flatbread does not need yeast when made as a thin, pan-cooked flatbread. Yeast is used in some bread-style recipes, but it will not give a buckwheat-only dough the stretch of a wheat dough.
Is whole buckwheat flatbread a good choice for people with diabetes?
Whole buckwheat flatbread can fit into meals for some people with diabetes, but it still contains carbohydrates and can affect blood glucose. Pairing it with protein and vegetables may make a meal more balanced; follow your clinician’s advice if you monitor glucose or adjust medication.
Whole Buckwheat Flatbread Vitamins & Minerals
Vitamins
B1
0.23mg · 19% DV
B3
2.46mg · 15% DV
B5
0.6mg · 12% DV
Biotin
3.6µg · 12% DV
Minerals
Manganese
0.66mg · 29% DV
Copper
0.18mg · 20% DV
Phosphorus
108mg · 15% DV
Magnesium
54mg · 13% DV
Potassium ⭐
138mg · 4% DV
Sodium
3mg · 0% DV
Whole Buckwheat Flatbread Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole Buckwheat Flatbread
To burn the 138 calories in 1 piece (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.
What is Whole Buckwheat Flatbread?
Whole buckwheat flatbread brings the thin, pliable format of lavash—a flatbread associated with Türkiye and neighboring regions—to dough made with buckwheat. Despite its name, buckwheat is not a type of wheat; its flour gives the bread a distinctive, gently earthy, nutty flavor.
It may feel heartier and less stretchy than a wheat-flour flatbread. Serve it warm as a wrap with vegetables, cheese, beans or grilled meat, or alongside a meal in place of other bread. It provides plenty of carbohydrate along with a notable amount of fibre; a 100 g serving has 6.5 g. Warming it briefly in a dry pan can make it easier to fold, while fresh vegetables and a lighter filling keep the wrap from feeling heavy.
How Nutritious Is Whole Buckwheat Flatbread?
Nutrient density
High
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 Whole 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 Whole Buckwheat Flatbread Contain Allergens?
No known major allergens
Which Diets Is Whole Buckwheat Flatbread 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
Whole Buckwheat Flatbread Fat Profile
SATURATED
0.3g
MONOUNSATURATED
0.42g
POLYUNSATURATED
0.66g
Omega 6:3 ratio 14.5:1
Above the ideal 4:1 (14.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.