Food guide

Buckwheat Flour

Whole-groat buckwheat flour for pancakes and soba; naturally gluten-free if not blended with wheat.

Whole GrainsPlant-Based

Buckwheat Flour, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of buckwheat flour, dry for fair comparison. Typical serving: 30 g dry — 101 kcal per 30 g serving.

Nutrition information for Buckwheat Flour
Nutrient	Per 100 g	Per serving (30 g)	Per 100 kcal
Energy	337 kcal	101 kcal	100 kcal
Protein	12.7 g	3.8 g	3.8 g
Carbohydrate	70.7 g	21.2 g	21 g
Fat	3 g	0.9 g	0.9 g
Fibre	10 g	3 g	3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of buckwheat flour, with a typical serving and FDA Daily Value for adults.

Micronutrients for Buckwheat Flour
Nutrient	Per 100 g	Per serving (30 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.32 mg	0.096 mg	2%
Vitamin K	7 µg	2.1 µg	6%
Thiamin	0.42 mg	0.13 mg	35%
Riboflavin	0.19 mg	0.057 mg	15%
Niacin	6.2 mg	1.9 mg	39%
Vitamin B6	0.58 mg	0.17 mg	34%
Folate	54 µg	16.2 µg	14%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.44 mg	0.13 mg	9%
Choline	54.2 mg	16.3 mg	10%
Minerals
Calcium	41 mg	12.3 mg	3%
Iron	4.1 mg	1.2 mg	23%
Magnesium	251 mg	75.3 mg	60%
Phosphorus	337 mg	101 mg	27%
Potassium	577 mg	173 mg	12%
Sodium	11 mg	3.3 mg	<1%
Zinc	3.1 mg	0.93 mg	28%
Selenium	5.7 µg	1.7 µg	10%
Copper	0.52 mg	0.16 mg	58%
Manganese	2 mg	0.6 mg	87%

Source: USDA FoodData Central — Buckwheat flour, whole-groat

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat buckwheat flour?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Whole-groat buckwheat flour for pancakes and soba; naturally gluten-free if not blended with wheat.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Eggs, Milk, Berries.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.