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Whole buckwheat waffle Calories
Gluten-free, whole grain, low fat
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Whole buckwheat waffle (18 g) has 68 calories. That works out to 380 calories per 100 g. It contains 13.3 g of carbs, 2.3 g of protein, 0.6 g of fat and 1.4 g of fiber. Its 0.2 mg of Manganese covers 10% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Whole buckwheat waffle Nutrition Facts
Selected: 2 piece (medium) · 18 g
68
KCAL / 18G
Carbs
13.3g
· 5% DV
Protein
2.3g
· 5% DV
Fat
0.6g
· 1% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 14% · Fat 8%
Whole buckwheat waffle nutrition facts table · 2 piece (medium) (18 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 68 kcal | |
| Total fat | 0.6 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.72 mg | 0% |
| Total carbohydrate | 13.3 g | 5% |
| Fiber | 1.4 g | 5% |
| Protein | 2.3 g | 5% |
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 2 Pieces of Whole buckwheat waffle?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 18 g | 68 kcal |
| 1 piece (small) | 9 g | 34 kcal |
| 1 serving (medium) | 27 g | 103 kcal |
| 4 piece (large) | 36 g | 137 kcal |
| ½ pack (half) | 45 g | 171 kcal |
| 6 piece (extra large) | 54 g | 205 kcal |
| 1 pack (whole) | 90 g | 342 kcal |
| 100 g | 100 g | 380 kcal |
Calculated from 380 calories per 100 g.
Frequently Asked Questions About Whole buckwheat waffle
How do you eat a whole buckwheat waffle?
Eat a whole buckwheat waffle plain or top it with hummus, cheese, avocado, or nut butter. Add moist toppings just before serving, since the crisp, puffed texture softens quickly once it sits.
What is a whole buckwheat waffle made of?
A whole buckwheat waffle is typically made by puffing whole buckwheat grains with heat and pressure, rather than pouring waffle batter into an iron. Check the ingredient list for the specific product, since some versions include added seeds, salt, or other ingredients.
Can you use a whole buckwheat waffle instead of bread?
Yes, a whole buckwheat waffle can stand in for bread for an open-faced snack or light meal, topped with egg, cheese, or vegetables. Its thin, brittle structure is not suited to every sandwich and may crack under heavy fillings.
How is a whole buckwheat waffle different from a rice cake?
A whole buckwheat waffle is made from buckwheat, while a rice cake is made from rice, so their flavors and textures differ. Buckwheat is not wheat, but people with coeliac disease should still check packaging for cross-contamination information.
What can you put on a whole buckwheat waffle for breakfast?
For breakfast, top a whole buckwheat waffle with cottage cheese and sliced tomato for a savory option, or yogurt and fruit for a sweet one. Assemble it just before eating so the topping does not make the base soggy.
How should you store whole buckwheat waffles?
Keep whole buckwheat waffles in an airtight container in a cool, dry cupboard after opening. Moisture makes them lose their crispness. Follow the package’s use-by guidance, and avoid storing them in the refrigerator, where condensation can soften them.
Are whole buckwheat waffles good for weight loss?
Whole buckwheat waffles can fit into a weight-loss eating plan, but they do not cause weight loss on their own. For a more satisfying snack, pair one with a protein-rich topping such as hummus, cottage cheese, or egg instead of eating it plain.
Do whole buckwheat waffles raise blood sugar?
Yes, whole buckwheat waffles contain carbohydrates and can raise blood sugar. Pairing one with protein, such as egg or cheese, makes a more balanced snack; if you have diabetes, use your own glucose response to guide portions.
Can babies or toddlers eat whole buckwheat waffles?
Only offer a whole buckwheat waffle when a child can safely manage its dry, crisp texture, and supervise them while eating. For babies and younger toddlers, choose an age-appropriate texture and avoid serving hard, brittle pieces that could pose a choking risk.
Can you use whole buckwheat waffles in recipes?
Yes, crumble whole buckwheat waffles over soup or yogurt for crunch, or use the crumbs as a coating. Add them shortly before serving; mixing them into wet ingredients ahead of time makes them lose their crisp texture.
Whole buckwheat waffle Vitamins & Minerals
Vitamins
B3
0.79mg · 5% DV
Biotin
1.08µg · 4% DV
B6
0.04mg · 2% DV
B5
0.11mg · 2% DV
Minerals
Manganese
0.23mg · 10% DV
Magnesium
38mg · 9% DV
Copper
0.08mg · 9% DV
Phosphorus
61mg · 9% DV
Potassium ⭐
83mg · 2% DV
Sodium
0.72mg · 0% DV
Whole buckwheat waffle Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole buckwheat waffle
To burn the 68 calories in 2 piece (medium) (18 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 waffle?
The Turkish name tam karabuğday patlağı refers to a light, crisp cake made from whole buckwheat, a naturally gluten-free seed-like grain—not a wheat waffle. It has a mild, earthy flavour and a dry crunch, so it works both as a snack on its own and as a base for toppings. Try it with cheese, hummus or sliced fruit; in Turkey, it can also be a quick breakfast bite or an accompaniment to tea.
It is a whole-grain choice with useful fibre, while most of its energy comes from carbohydrates and it is low in fat. Add a protein-rich topping to make it more sustaining, or keep it simple with yogurt and fruit.
How Nutritious Is Whole buckwheat waffle?
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 Whole buckwheat waffle 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 waffle Contain Allergens?
No known major allergens
Which Diets Is Whole buckwheat waffle 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
Whole buckwheat waffle Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.18g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.