Snacks, rice cakes, brown rice, buckwheat, unsalted
Whole food · Snacks
Photo: Wikipedia
A light, airy puffed grain snack with a delicate crunch and a subtle, nutty, earthy flavor from the buckwheat. Its simple, unsalted profile makes it a clean-tasting canvas, while its impressive protein-to-calorie ratio stands out for a grain-based snack.
Calorie split: 9% protein · 83% carbs · 8% fat
↓ Full nutrition💚 Why it's loved
People love it for its satisfying, light crunch and its role as a wholesome, guilt-free snack base. Its neutral flavor makes it incredibly versatile, pairing equally well with sweet toppings like avocado or savory spreads like hummus.
⚠️ Watch-outs & how to enjoy it better
As a refined grain product with 0g fiber and sugar, it can cause a rapid blood-sugar spike if eaten alone. To counteract this, always pair it with protein (like nut butter) or healthy fat (like avocado) to slow digestion and stabilize energy levels. Those with buckwheat allergies should avoid it entirely.
Key benefits
- High in plant-based protein (9g per 100g)
- Low in fat (3.5g per 100g)
- Provides complex carbohydrates for sustained energy
- Naturally unsalted, supporting low-sodium diets
- Gluten-free if made from pure buckwheat
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Despite its name, buckwheat is not a type of wheat but a seed from a flowering plant related to rhubarb, making it a naturally gluten-free pseudocereal.
Full nutrition (USDA data · scales with serving)
| Water | 5.9 g |
| Energy | 380 kcal |
| Energy | 1590 kj |
| Protein | 9.0 g |
| Total lipid (fat) | 3.5 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 80.1 g |
| Calcium, Ca | 11.0 mg |
| Iron, Fe | 1.1 mg |
| Magnesium, Mg | 151 mg |
| Phosphorus, P | 380 mg |
| Potassium, K | 299 mg |
| Sodium, Na | 4.0 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.38 mg |
| Manganese, Mn | 6.2 mg |
| Selenium, Se | 16.4 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.10 mg |
| Niacin | 8.1 mg |
| Pantothenic acid | 1.2 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 21.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 21.0 ug |
| Folate, DFE | 21.0 ug |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.64 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 16:0 | 0.51 g |
| SFA 18:0 | 0.05 g |
| Fatty acids, total monounsaturated | 1.1 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 1.1 g |
| MUFA 22:1 | 0.01 g |
| Fatty acids, total polyunsaturated | 1.1 g |
| PUFA 18:2 | 1.1 g |
| PUFA 18:3 | 0.07 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.34 g |
| Isoleucine | 0.36 g |
| Leucine | 0.64 g |
| Lysine | 0.41 g |
| Methionine | 0.15 g |
| Cystine | 0.14 g |
| Phenylalanine | 0.40 g |
| Tyrosine | 0.23 g |
| Valine | 0.49 g |
| Arginine | 0.68 g |
| Histidine | 0.22 g |
| Alanine | 0.52 g |
| Aspartic acid | 0.80 g |
| Glutamic acid | 1.6 g |
| Glycine | 0.60 g |
| Proline | 0.38 g |
| Serine | 0.47 g |
FAQ
Is this snack gluten-free?
Buckwheat itself is gluten-free. However, you must check the packaging to ensure it's certified gluten-free, as cross-contamination can occur during processing if it's made in a facility that also handles wheat.
Why is there 0g of sugar if it's a grain?
The nutritional data likely refers to *added* sugars. The natural sugars in the whole grain have been processed into starches during the puffing process, resulting in a product with negligible free sugar.
How can I make it more filling?
The key is to add volume and macronutrients. Top it with a layer of mashed avocado, a scoop of cottage cheese, or a spread of nut butter. This adds healthy fats, protein, and fiber, turning a light snack into a satisfying mini-meal.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.80 kcal/g · 9% calories from protein · 0.0 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.