Whole Buckwheat Flakes (Gluten-Free)
Quick answer
A medium portion of Whole Buckwheat Flakes (Gluten-Free) (40 g) contains 136 kcal, with 24.4 g of net carbohydrates and 4.4 g of protein. Its glycemic index is 50 (Low) for how fast it raises blood sugar, while its glycemic load per portion is 12.2 (Medium) for its actual effect.
- Carbs28 g80.2%
- Protein4.4 g12.6%
- Fat1.1 g7.2%
- Fibre3.6 g
Percentages of total energy (calories)
A pseudo-cereal with high nutritional value: flakes made from whole triangular buckwheat seeds with their bran. They have a warm, earthy flavour and a crisp texture, and as the seed of a flowering plant unrelated to wheat they are a natural choice for people with wheat allergy or gluten intolerance.
💡 Smart Nutritional Guidance
Consumption advice
A source of rutin, an antioxidant flavonoid studied for its role in the health of small blood vessels; people with coeliac disease should choose products labelled "gluten-free" to avoid cross-contamination with wheat.
Best preparation methods
Great for quick breakfasts: soak them in warm milk or stir them into Greek yoghurt with berries for a protein-rich meal.
Important Nutritional Note
For people with diabetes or insulin resistance, it is always recommended to consider the total glycemic load (GL) of the meal rather than relying on the glycemic index alone.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (40 g) |
|---|---|---|
| Calories | 340 kcal | 136 kcal |
| Protein | 11 g | 4.4 g |
| Carbohydrate | 70 g | 28 g |
| Available carbohydrate | 61 g | 24.4 g |
| Fat | 2.8 g | 1.1 g |
| Dietary fibre | 9 g | 3.6 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (61), it ranks 27 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Whole Buckwheat Flakes (Gluten-Free) good for weight loss?
It can be included in moderation: it contains 9 g of fibre per 100 g, which supports fullness, and a 40 g portion gives 136 kcal.
How does Whole Buckwheat Flakes (Gluten-Free) affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 40 g portion has a glycemic load of 12.2 (Medium), so it is best combined with protein or fibre-rich vegetables.
What is the nutritional value of a typical portion of Whole Buckwheat Flakes (Gluten-Free)?
A typical 40 g portion of Whole Buckwheat Flakes (Gluten-Free) provides about 136 kcal, 4.4 g protein, 28 g carbohydrate, 1.1 g fat and 3.6 g fibre.
Does buckwheat contain gluten?
No. Despite "wheat" in its name, buckwheat is not a type of wheat but the seed of a plant related to rhubarb, and it is naturally gluten-free.
Read also
- HbA1c & Insulin Resistance: Comprehensive Clinical GuideArticle
- Prediabetes: How to Stop the Train and Lower Your HbA1cGuide
- Gestational Diabetes Guide: Normal Levels and Foods to EatGuide
References & Scientific Sources
- The glycemic index of this food is a clinically reviewed estimate by the WiBo Health medical team, not a laboratory measurement from the International GI Tables (Atkinson 2021). GI bands (low ≤ 55 · medium 56–69 · high ≥ 70) follow: ISO 26642:2010. Food products — Determination of the glycaemic index (GI) and recommendation for food classification. International Organization for Standardization; 2010. www.iso.org/standard/43633.html
- Definition of available carbohydrate and glycemic load: FAO/WHO. Carbohydrates in human nutrition: report of a joint FAO/WHO expert consultation. FAO Food and Nutrition Paper 66. Rome; 1998. www.fao.org/4/w8079e/w8079e00.htm
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.