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Buckwheat flour (raw, sprouted) Calories
Gluten-free, high fiber, sprouted
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat flour (raw, sprouted) (120 g) has 384 calories. That works out to 320 calories per 100 g. It contains 78 g of carbs, 15 g of protein, 3 g of fat and 10.2 g of fiber. Its 1.6 mg of Manganese covers 68% of the Daily Value. Its glycemic index is 45 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flour (raw, sprouted) Nutrition Facts
Selected: 1 cup (medium) · 120 g
384
KCAL / 120G
Carbs
78g
· 28% DV
Protein
15g
· 30% DV
Fat
3g
· 4% DV
Fiber
10.2g
· 36% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
Buckwheat flour (raw, sprouted) nutrition facts table · 1 cup (medium) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 384 kcal | |
| Total fat | 3 g | 4% |
| Saturated fat | 0.6 g | 3% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 78 g | 28% |
| Fiber | 10.2 g | 36% |
| Protein | 15 g | 30% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Buckwheat flour (raw, sprouted)?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 120 g | 384 kcal |
| 1 tablespoon (small) | 8 g | 26 kcal |
| 1 tablespoon (large) | 12 g | 38 kcal |
| 1 serving (small) | 30 g | 96 kcal |
| 1 piece (small) | 50 g | 160 kcal |
| 1 serving (medium) | 60 g | 192 kcal |
| 1 serving (large) | 90 g | 288 kcal |
| 100 g | 100 g | 320 kcal |
| 1 piece (medium) | 100 g | 320 kcal |
| 1 cup (large) | 180 g | 576 kcal |
Calculated from 320 calories per 100 g.
Frequently Asked Questions About Buckwheat flour (raw, sprouted)
What can you make with raw, sprouted buckwheat flour?
Raw, sprouted buckwheat flour works in pancakes, crepes, muffins, and other baked goods. Its earthy, distinctive flavor pairs well with savory ingredients as well as fruit; add liquid gradually because it can make batters feel thicker than expected.
Can you replace all-purpose flour with raw, sprouted buckwheat flour?
You can replace some all-purpose flour with raw, sprouted buckwheat flour, but a one-for-one swap may change the texture. Buckwheat has no gluten to provide stretch, so start by substituting part of the flour, especially in recipes that need a light rise.
Can you bake bread with raw, sprouted buckwheat flour?
Yes, raw, sprouted buckwheat flour can be used to bake bread. On its own, it tends to make a denser loaf because it lacks gluten; recipes often combine it with other flours or use a binder to help the bread hold together.
Can you eat raw, sprouted buckwheat flour without cooking it?
No, raw, sprouted buckwheat flour should be cooked before eating. Sprouting does not make flour ready to eat, and flour can be contaminated during production or milling; bake or otherwise cook batter made with it thoroughly.
How is raw, sprouted buckwheat flour different from regular buckwheat flour?
Raw, sprouted buckwheat flour is milled from buckwheat that has been sprouted before drying, while regular buckwheat flour is generally made from unsprouted groats. Sprouting can affect flavor and baking behavior, but the difference depends on how each flour is produced.
How do you store raw, sprouted buckwheat flour?
Store raw, sprouted buckwheat flour in an airtight container in a cool, dry place. Heat and moisture can shorten its keeping quality; for longer storage, seal it well and keep it in the refrigerator or freezer.
Does raw, sprouted buckwheat flour taste bitter?
Raw, sprouted buckwheat flour usually has an earthy, pronounced flavor, but it is not necessarily bitter. A stale or poorly stored flour may taste unpleasant; discard it if it has an unusual odor or flavor.
How do you make raw, sprouted buckwheat flour at home?
To make raw, sprouted buckwheat flour, sprout whole buckwheat groats, dry them completely, then grind them into flour. Grinding damp sprouts is not a good shortcut: the flour is harder to store and moisture can encourage spoilage.
Can people with diabetes eat raw, sprouted buckwheat flour?
People with diabetes can include raw, sprouted buckwheat flour, but it still contains carbohydrates, so portion size matters. Eating it alongside protein- and fiber-rich foods may affect the meal’s blood sugar response; ask a healthcare professional for advice tailored to your care plan.
Is raw, sprouted buckwheat flour good for pancakes?
Yes, raw, sprouted buckwheat flour makes flavorful pancakes with a hearty, earthy character. Letting the batter rest briefly helps the flour absorb liquid, making it easier to judge whether the batter needs thinning before cooking.
Buckwheat flour (raw, sprouted) Vitamins & Minerals
Vitamins
B1
0.54mg · 45% DV
B3
4.92mg · 31% DV
B6
0.48mg · 28% DV
B5
1.32mg · 26% DV
Minerals
Manganese
1.56mg · 68% DV
Copper
0.6mg · 67% DV
Magnesium
216mg · 51% DV
Phosphorus
264mg · 38% DV
Potassium ⭐
408mg · 12% DV
Sodium
2.4mg · 0% DV
Buckwheat flour (raw, sprouted) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flour (raw, sprouted)
To burn the 384 calories in 1 cup (medium) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buckwheat flour (raw, sprouted)?
Buckwheat flour (raw, sprouted) is made by sprouting buckwheat groats, drying them and milling them into flour. Despite the name, buckwheat is not a type of wheat. The flour has an earthy, nutty flavour and can give batters and doughs a denser, slightly grainy texture.
Buckwheat flour is used in foods such as French-style galettes and Russian blini, and also works in pancakes or savoury bakes. Its flavour pairs well with mushrooms, cheese and yoghurt. It is a source of fibre, with 8.5 g per 100 g. If you are adapting a familiar recipe, try blending it with another flour first, as it may behave differently on its own.
How Nutritious Is Buckwheat flour (raw, sprouted)?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buckwheat flour (raw, sprouted) Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat flour (raw, sprouted) Contain Allergens?
No known major allergens
Which Diets Is Buckwheat flour (raw, sprouted) Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat flour (raw, sprouted) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
0.48g
POLYUNSATURATED
1.44g
Omega 6:3 ratio 12.8:1
Above the ideal 4:1 (12.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.