Buckwheat · Fagopyrum esculentum

Buckwheat flour, whole-groat

Nutrition facts per 100 g · edible portion

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5 forms & preparations

Buckwheat Buckwheat flour, whole-groat Buckwheat groats, roasted, cooked Buckwheat groats, roasted, dry Buckwheat, whole grain

Vegan Gluten-free Dairy-free

Dietary labels are inferred automatically from Buckwheat flour, whole-groat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.

17%

335 kcal Calories

25%

12.6 g Protein

26%

70.6 g Carbs

3.1 g Fat

Good nutrient density 33/100

How many beneficial nutrients Buckwheat flour, whole-groat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.

Caloric ratio

Where the calories in Buckwheat flour, whole-groat come from — the split across carbs, fat & protein.

335 kcal / serving

78% from carbs

Carbs 78%

70.6 g per serving
Fat 8%

3.1 g per serving
Protein 14%

12.6 g per serving

What Buckwheat flour, whole-groat is a good source of

Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).

Manganese88% Magnesium60% Copper57% Niacin (B3)38% Dietary Fiber36% Thiamin (B1)35% Vitamin B634% Zinc28% Phosphorus27% Protein25% Riboflavin (B2)15% Folate (B9)14% Potassium12% Choline10% Selenium10%

Full nutrition breakdown

Beneficial
Moderate
Limit
Neutral

Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.

Carbohydrates	Amount	% DV
Total Carbohydrate	70.6 g	26%
Dietary Fiber	10.0 g	36%
Total Sugars	2.6 g	—
Sucrose	1.7 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	3.1 g	4%
Saturated Fat	0.7 g	3%
Monounsaturated Fat	0.9 g	—
Polyunsaturated Fat	0.9 g	—
Omega-3 Fatty Acids	71.0 mg	—
Omega-6 Fatty Acids	877.0 mg	—
Butyric Acid	0.0 mg	—
Caproic Acid	0.0 mg	—
Caprylic Acid	32.0 mg	—
Capric Acid	16.0 mg	—
Lauric Acid	9.0 mg	—
Myristic Acid	23.0 mg	—
Palmitic Acid	411.0 mg	—
Stearic Acid	43.0 mg	—
Palmitoleic Acid	21.0 mg	—
Oleic Acid	902.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	11.0 mg	—
Linoleic Acid	877.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	12.6 g	25%
Histidine	294.0 mg	—
Isoleucine	474.0 mg	—
Leucine	792.0 mg	—
Lysine	640.0 mg	—
Methionine	164.0 mg	—
Phenylalanine	495.0 mg	—
Threonine	482.0 mg	—
Tryptophan	183.0 mg	—
Valine	646.0 mg	—
Alanine	712.0 mg	—
Arginine	935.0 mg	—
Aspartic Acid	1,078.0 mg	—
Cystine	218.0 mg	—
Glutamic Acid	1,948.0 mg	—
Glycine	981.0 mg	—
Proline	482.0 mg	—
Serine	652.0 mg	—
Tyrosine	230.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	0.0 mg	0%
Vitamin D	0.0 mcg	0%
Vitamin E	0.3 mg	2%
Vitamin K	7.0 mcg	6%
Thiamin (B1)	0.4 mg	35%
Riboflavin (B2)	0.2 mg	15%
Niacin (B3)	6.2 mg	38%
Vitamin B6	0.6 mg	34%
Folate (B9)	54.0 mcg	14%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.4 mg	9%
Choline	54.2 mg	10%

Minerals	Amount	% DV
Calcium	41.0 mg	3%
Iron	4.1 mg	23%
Magnesium	251.0 mg	60%
Phosphorus	337.0 mg	27%
Potassium	577.0 mg	12%
Sodium	11.0 mg	0%
Zinc	3.1 mg	28%
Copper	0.5 mg	57%
Manganese	2.0 mg	88%
Selenium	5.7 mcg	10%

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	~	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	2.5 g	—

About Buckwheat flour, whole-groat

Despite the name, buckwheat is not wheat at all — it is the seed of a plant related to rhubarb, which makes its flour naturally gluten-free. Whole-groat buckwheat flour is grayish and flecked, with an unmistakable earthy, slightly bitter flavor. It is the flour behind French galettes, Japanese soba noodles, Russian blini and many hearty pancakes.

At around 335 calories per 100 grams of dry flour, buckwheat is a genuinely nutritious grain alternative: high in fiber, a good source of plant protein with a well-balanced amino acid profile, and rich in magnesium, manganese, copper and the antioxidant compound rutin. Because it contains no gluten, it does not form a stretchy dough and is usually combined with wheat or binders when an airy rise is needed.

Buckwheat's strong flavor is part of its appeal in pancakes, crepes and noodles, where it pairs naturally with savory fillings. It suits people avoiding gluten, though as always cross-contamination during milling means celiacs should look for a certified product.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.

Frequently asked questions

How many calories are in Buckwheat flour, whole-groat?

There are 335 calories in 100 g of Buckwheat flour, whole-groat, or about 402 calories in 1 cup (120 g).

How much protein is in Buckwheat flour, whole-groat?

Buckwheat flour, whole-groat contains 12.6 g of protein per 100 g.

How many carbs are in Buckwheat flour, whole-groat?

Buckwheat flour, whole-groat has 70.6 g of carbohydrates per 100 g.

How much fat is in Buckwheat flour, whole-groat?

Buckwheat flour, whole-groat provides 3.1 g of total fat per 100 g.

What is Buckwheat flour, whole-groat a good source of?

Buckwheat flour, whole-groat is an excellent source of Manganese (88% DV), Magnesium (60% DV), Copper (57% DV), Niacin (B3) (38% DV), Dietary Fiber (36% DV) and Thiamin (B1) (35% DV) and a good source of Riboflavin (B2), Folate (B9), Potassium, Choline and Selenium (per 100 g). Daily Values are based on a 2,000-calorie diet.