Buckwheat flour (whole-groat) nutrition facts

100 grams of buckwheat flour, whole-groat contain 335 calories, 13 g of protein, 71 g of carbohydrates and 3.1 g of fat. It is an excellent source of manganese (88% DV), magnesium (60% DV), copper (57% DV) and niacin (B3) (38% DV). Most of its calories (78%) come from carbs. It is high in fiber.

Nutrition Facts
Calories335
% Daily Value*
Total fat 3.1 g4%
Saturated fat 0.68 g3%
Cholesterol 0 mg0%
Sodium 11 mg0%
Total carbohydrate 70.6 g26%
Dietary fiber 10 g36%
Total sugars 2.6 g
Protein 12.6 g25%
Vitamin D 0 µg0%
Calcium 41 mg3%
Iron 4.06 mg23%
Potassium 577 mg12%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 14%Carbs 78%Fat 8%
335calories
12.6 gprotein
70.6 gcarbs
3.1 gfat

Values shown for 100 g.

Rich in

  • Manganese88%
  • Magnesium60%
  • Copper57%
  • Niacin (B3)38%
  • Dietary fiber36%
  • Thiamin (B1)35%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin E0.32 mg2%
Vitamin K7 µg6%
Thiamin (B1)0.42 mg35%
Riboflavin (B2)0.19 mg15%
Niacin (B3)6.15 mg38%
Pantothenic acid (B5)0.44 mg9%
Vitamin B60.58 mg34%
Folate54 µg14%
Vitamin B120 µg0%
Choline54.2 mg10%

Minerals

NutrientAmount% DV
Calcium41 mg3%
Iron4.06 mg23%
Potassium577 mg12%
Magnesium251 mg60%
Phosphorus337 mg27%
Zinc3.12 mg28%
Copper0.52 mg57%
Manganese2.03 mg88%
Selenium5.7 µg10%

Fats

NutrientAmount% DV
Saturated fat0.68 g3%
Monounsaturated fat0.95 g-
Polyunsaturated fat0.95 g-

Other

NutrientAmount% DV
Water11.2 g-
Caffeine0 mg-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gBuckwheat flour (whole-groat)Category averageDifference
Calories335284+18%
Protein12.6 g8.81 g+43%
Total carbohydrate70.6 g58.5 g+21%
Total fat3.1 g2.25 g+38%
Dietary fiber10 g5.77 g+73%
Total sugars2.6 g0.94 g+177%
Sodium11 mg94.9 mg-88%

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Similar foods

Buckwheat343 kcal · 13.2 g proteinBuckwheat groats (roasted, cooked)92 kcal · 3.38 g proteinBuckwheat groats (roasted, dry)346 kcal · 11.7 g proteinCornmeal (white, self-rising, bolted, plain, enriched)334 kcal · 8.28 g proteinCornmeal (yellow, self-rising, bolted, plain, enriched)334 kcal · 8.28 g proteinNoodles (japanese, soba, dry)336 kcal · 14.4 g proteinTriticale336 kcal · 13 g proteinWheat (khorasan, uncooked)337 kcal · 14.5 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 170687. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.