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Whole wheat buckwheat cracker Calories
Whole grain, fiber-containing, crispy snack
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Whole wheat buckwheat cracker (20 g) has 77 calories. That works out to 385 calories per 100 g. It contains 14.5 g of carbs, 2.3 g of protein, 0.8 g of fat and 1.7 g of fiber. Its 0.3 mg of Manganese covers 14% of the Daily Value. Its glycemic index is 62 (medium), so it raises blood sugar at a moderate pace.
Whole wheat buckwheat cracker Nutrition Facts
Selected: 2 piece (medium) · 20 g
77
KCAL / 20G
Carbs
14.5g
· 5% DV
Protein
2.3g
· 5% DV
Fat
0.8g
· 1% DV
Fiber
1.7g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 12% · Fat 10%
Whole wheat buckwheat cracker nutrition facts table · 2 piece (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 77 kcal | |
| Total fat | 0.8 g | 1% |
| Saturated fat | 0.16 g | 1% |
| Trans fat | 0 g | |
| Sodium | 64 mg | 3% |
| Total carbohydrate | 14.5 g | 5% |
| Fiber | 1.7 g | 6% |
| 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 wheat buckwheat cracker?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 20 g | 77 kcal |
| 1 piece (small) | 10 g | 39 kcal |
| 1 cup (whole) | 25 g | 96 kcal |
| 1 serving (medium) | 30 g | 116 kcal |
| 4 piece (large) | 40 g | 154 kcal |
| 1 pack (mini) | 50 g | 193 kcal |
| 6 piece (extra large) | 60 g | 231 kcal |
| 100 g | 100 g | 385 kcal |
| 1 pack (large) | 100 g | 385 kcal |
Calculated from 385 calories per 100 g.
Frequently Asked Questions About Whole wheat buckwheat cracker
Is a whole wheat buckwheat cracker a healthy snack?
Yes, a whole wheat buckwheat cracker is a whole-grain snack that provides fiber. It is still a light, crisp food rather than a complete snack on its own; add a protein-rich topping such as hummus, cheese, or egg to make it more filling.
What is a whole wheat buckwheat cracker made from?
A whole wheat buckwheat cracker is made with buckwheat and whole wheat, though the proportions and other ingredients vary by product. Buckwheat is a seed-like grain known for its distinct earthy flavor, while whole wheat comes from wheat.
Can a whole wheat buckwheat cracker replace bread?
Yes, a whole wheat buckwheat cracker can stand in for bread for toppings or a quick snack. Its crisp, fragile texture does not work well for a closed sandwich, so treat it more like toast and add toppings just before eating.
What toppings go well on a whole wheat buckwheat cracker?
A whole wheat buckwheat cracker pairs well with hummus, avocado, cottage cheese, nut butter, or sliced fruit. Choose a moist topping for a softer contrast, but spread it on shortly before eating to keep the cracker from losing its crunch.
Can you eat a whole wheat buckwheat cracker for breakfast?
Yes, a whole wheat buckwheat cracker works at breakfast with eggs, cheese, or yogurt and fruit. Pairing it with a protein-containing food makes a more substantial breakfast than eating the crispbread by itself.
Does a whole wheat buckwheat cracker need to be cooked?
No, a whole wheat buckwheat cracker is ready to eat straight from the package. You can warm it briefly if you prefer, but adding toppings after warming helps preserve its crisp texture.
How do you keep a whole wheat buckwheat cracker crispy?
Keep a whole wheat buckwheat cracker in a tightly sealed container in a cool, dry place. Moisture is the main cause of lost crunch, so close the package promptly and keep it away from steam and damp countertops.
Can you crumble a whole wheat buckwheat cracker into recipes?
Yes, you can crumble a whole wheat buckwheat cracker over soup or salad for a crunchy topping. Fine crumbs can also add texture to a coating, but they soften quickly in wet mixtures, so add them just before serving.
Is a whole wheat buckwheat cracker different from a rice cake?
Yes, a whole wheat buckwheat cracker is made with buckwheat and whole wheat, whereas a rice cake is made primarily from puffed rice. They have different grain flavors and textures, so they are not interchangeable in every topping or recipe.
Why does a whole wheat buckwheat cracker go soft after opening?
A whole wheat buckwheat cracker goes soft when it absorbs moisture from the air or from wet toppings. Seal the remaining crackers promptly, and wait until just before eating to add spreads, vegetables, or other moist ingredients.
Whole wheat buckwheat cracker Vitamins & Minerals
Vitamins
B3
0.92mg · 6% DV
B1
0.06mg · 5% DV
Biotin
1.2µg · 4% DV
B5
0.14mg · 3% DV
Minerals
Manganese
0.32mg · 14% DV
Phosphorus
57mg · 8% DV
Copper
0.06mg · 7% DV
Magnesium
24mg · 6% DV
Sodium
64mg · 3% DV
Potassium ⭐
62mg · 2% DV
Whole wheat buckwheat cracker Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Whole wheat buckwheat cracker
To burn the 77 calories in 2 piece (medium) (20 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 wheat buckwheat cracker?
A Whole wheat buckwheat cracker is a thin, crisp grain snack made with buckwheat. Despite its name, buckwheat is not wheat; it is a seed-like grain used in foods across parts of Europe and Asia. This cracker brings that earthy grain flavour into a convenient, ready-to-eat form.
Enjoy it plain, with a spread, or alongside soup, cheese or dips; it also works as a crunchy base for a quick snack. Its character is grain-forward, with useful fibre and plenty of carbohydrate for its size. Add hummus, nut butter or another protein-rich topping to make it more sustaining, or pair it with fresh vegetables for a lighter bite.
How Nutritious Is Whole wheat buckwheat cracker?
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 wheat 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 Whole wheat buckwheat cracker Contain Allergens?
Contains these allergens:
Which Diets Is Whole wheat buckwheat cracker Good For?
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
Whole wheat buckwheat cracker Fat Profile
SATURATED
0.16g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.3g
Omega 6:3 ratio 14:1
Above the ideal 4:1 (14:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.