Know what’s on your plate
Buckwheat flour
Calories & nutrition facts
whole-groat
Nutrition facts
Per 100 g% DV- Calories 335 kcal —
- Protein 13 g 25%
- Carbohydrate 61 g 22%
- Fat 3.1 g 4%
- Saturated fat 0.7 g 3%
- Fibre 10 g 36%
- Sugars 2.6 g —
- Sodium 11 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.32 mg 2%
- Vitamin K 7 µg 6%
- Thiamin (B1) 0.42 mg 35%
- Riboflavin (B2) 0.19 mg 15%
- Niacin (B3) 6.2 mg 38%
- Pantothenic acid (B5) 0.44 mg 9%
- Vitamin B6 0.58 mg 34%
- Folate (B9) 54 µg 14%
- Vitamin B12 0 µg 0%
- Choline 54.2 mg 10%
Minerals
- Calcium 41 mg 3%
- Iron 4.1 mg 23%
- Magnesium 251 mg 60%
- Phosphorus 337 mg 27%
- Potassium 577 mg 12%
- Zinc 3.1 mg 28%
- Copper 0.52 mg 57%
- Manganese 2 mg 88%
- Selenium 5.7 µg 10%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 335 | 13 g | 61 g | 3.1 g |
| 1 × cup | 120 g | 402 | 15 g | 73 g | 3.7 g |
| 2 × cup | 240 g | 804 | 30 g | 145 g | 7.4 g |
| ½ × cup | 60 g | 201 | 7.6 g | 36 g | 1.9 g |
| 3 × cup | 360 g | 1206 | 45 g | 218 g | 11 g |
| 4 × cup | 480 g | 1608 | 61 g | 291 g | 15 g |
Similar foods
- Buckwheat wholemeal flour355 kcal / 100 g
- Buckwheat343 kcal / 100 g
- Wholegrain buckwheatraw362 kcal / 100 g
- Whole wheat flour369 kcal / 100 g
- Whole-grain triticale flour338 kcal / 100 g
- Coarse buckwheat meal339 kcal / 100 g
- Wholemeal wheat flour282 kcal / 100 g
- Spelt flour339 kcal / 100 g
- Sorghum flour359 kcal / 100 g
- Spelt wholemeal flour335 kcal / 100 g
Questions about Buckwheat flour
Is buckwheat flour gluten-free?
Buckwheat is naturally gluten-free, despite the name, which can make it sound like wheat. If you need to avoid gluten strictly, choose flour protected from cross-contamination during milling and packing.
How do you use buckwheat flour in pancakes?
For savoury galettes, whisk buckwheat flour with water, a pinch of salt and an egg, then rest the batter for about 30 minutes. Cook thinly in a lightly oiled hot pan for a couple of minutes per side; add a little more water if the batter is too thick to spread.
Can you replace plain flour with buckwheat flour in baking?
Not always one-for-one: buckwheat has no gluten, so cakes and biscuits can turn out more crumbly. For a familiar texture, replace about a quarter of the plain flour first; in recipes designed to be gluten-free, use a tested flour blend or add a binder such as psyllium.
What does buckwheat flour go well with?
Its earthy, slightly nutty flavour suits mushrooms, onions, cheese and eggs in savoury galettes, and apple, pear, honey or dark chocolate in baking. It is also used for soba noodles, though many soba noodles contain wheat flour as well.
How should you store buckwheat flour?
Keep it in an airtight container in a cool, dark cupboard and use it within a few months for the best flavour. For longer storage, seal it well and freeze it; bring it to room temperature before opening so moisture does not condense in the flour.
Is buckwheat flour more nutritious than wholemeal wheat flour?
Buckwheat flour has 10 g of fibre per 100 g, compared with 8.9 g in wholemeal wheat flour, while wheat flour has more protein: 14.6 g against 13 g. Buckwheat is also naturally gluten-free, whereas wheat is not.
What is a typical portion of buckwheat flour?
A portion for one pancake or a small baking serving is often around 30–40 g of flour. That provides 134 kcal and 4 g of fibre.
Is buckwheat flour made from a grain?
Buckwheat is a seed, not a cereal grain; it belongs to the same botanical family as sorrel and rhubarb. The seeds are milled into flour, and the plant is unrelated to wheat.
Source: USDA FoodData Central 170687 · per 100 g · carbohydrate per EU label, fibre excluded
