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Buckwheat flour Calories
Gluten-free pseudocereal flour
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Buckwheat flour (120 g) has 402 calories. That works out to 335 calories per 100 g. It contains 84.7 g of carbs, 15.1 g of protein, 3.7 g of fat and 12 g of fiber. Its 301.2 mg of Magnesium covers 72% of the Daily Value. Its glycemic index is 50 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flour Nutrition Facts
Selected: 1 cup (whole) · 120 g
402
KCAL / 120G
Carbs
84.7g
· 31% DV
Protein
15.1g
· 30% DV
Fat
3.7g
· 5% DV
Fiber
12g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 14% · Fat 8%
Buckwheat flour nutrition facts table · 1 cup (whole) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 402 kcal | |
| Total fat | 3.7 g | 5% |
| Saturated fat | 0.82 g | 4% |
| Trans fat | 0 g | |
| Sodium | 4.8 mg | 0% |
| Total carbohydrate | 84.7 g | 31% |
| Fiber | 12 g | 43% |
| Protein | 15.1 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?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 120 g | 402 kcal |
| 1 tablespoon (whole) | 8 g | 27 kcal |
| 1 ounce (whole) | 28 g | 94 kcal |
| 0.25 cup (quarter) | 30 g | 101 kcal |
| 1 serving (small) | 40 g | 134 kcal |
| ½ cup (half) | 60 g | 201 kcal |
| 1 serving (medium) | 75 g | 251 kcal |
| 100 g | 100 g | 335 kcal |
| 1 serving (large) | 120 g | 402 kcal |
Calculated from 335 calories per 100 g.
Frequently Asked Questions About Buckwheat flour
What is buckwheat flour made from?
Buckwheat flour is made by grinding buckwheat seeds, which come from a plant unrelated to wheat. It has a distinctive earthy, nutty flavor and is used in pancakes, noodles, breads, and other baked goods.
What does buckwheat flour taste like?
Buckwheat flour tastes earthy and nutty, sometimes with a slightly bitter edge. Darker, less refined versions tend to have a stronger flavor, while lighter flour is milder and easier to blend into recipes.
Can you make pancakes with buckwheat flour?
Yes, buckwheat flour works well in pancakes and crêpes. Its robust flavor pairs with both sweet toppings and savory fillings; follow a recipe designed for buckwheat or combine it with another flour for a softer texture.
Can buckwheat flour replace all-purpose flour in baking?
Not always, and it usually cannot replace all-purpose flour cup for cup in a standard recipe. Buckwheat flour lacks gluten, so baked goods may be denser and more fragile; use a recipe formulated for it or replace only part of the flour.
Why is my buckwheat-flour bread dense or crumbly?
Buckwheat-flour bread can turn out dense or crumbly because buckwheat flour does not form the stretchy gluten network that helps wheat bread hold its shape. A suitable binder, starch, or tested gluten-free bread recipe can improve the texture.
How do you use buckwheat flour in recipes?
Use buckwheat flour for pancakes, crêpes, soba-style noodles, and savory baking. Its flavor can dominate delicate recipes, so start with a recipe built around buckwheat or blend it with a milder flour when appropriate.
Is buckwheat flour the same as whole wheat flour?
No. Buckwheat flour comes from buckwheat seeds, while whole wheat flour is made from wheat grain. They differ in flavor and baking behavior, so swapping one for the other can change a recipe’s texture and structure.
How should you store buckwheat flour?
Keep buckwheat flour tightly sealed in a cool, dry place, away from heat and moisture. For longer storage, refrigerate or freeze it; bring it back to room temperature before measuring so condensation does not dampen the flour.
Can you eat buckwheat flour raw?
It is safer to cook buckwheat flour rather than eat it raw. Like other uncooked flours, it can carry harmful bacteria, so avoid tasting raw batter and cook foods containing the flour thoroughly.
What can you use instead of buckwheat flour?
Rice flour, oat flour, or a suitable all-purpose flour can replace buckwheat flour, depending on the recipe. None will reproduce its distinctive flavor exactly, and a direct one-for-one swap may change the texture, especially in bread.
Buckwheat flour Vitamins & Minerals
Vitamins
B3
8.42mg · 53% DV
B2
0.52mg · 40% DV
B5
1.48mg · 30% DV
Biotin
7.2µg · 24% DV
Minerals
Magnesium
301mg · 72% DV
Manganese
1.56mg · 68% DV
Copper
0.6mg · 67% DV
Phosphorus
404mg · 58% DV
Potassium ⭐
692mg · 20% DV
Sodium
4.8mg · 0% DV
Buckwheat flour Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flour
To burn the 402 calories in 1 cup (whole) (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?
Buckwheat flour is made by grinding buckwheat seeds, which are used like a grain but are technically a pseudocereal. It has long been used in cuisines across Eastern Europe and Asia, and is also familiar from French buckwheat galettes. Its earthy, nutty flavour is distinctive, while the cooked texture can be dense and tender. Since it lacks the elasticity of wheat flour, recipes often combine it with other flours or use it for pancakes and flatbreads.
With 10 g of fibre per 100 g, it brings more than starch to a recipe. Try it in breakfast pancakes with fruit or yoghurt, or make savoury galettes with eggs and vegetables. For a lighter result, use a thin batter and cook it in a lightly oiled pan.
How Nutritious Is Buckwheat flour?
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 Processed?
NOVA 3
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 Contain Allergens?
No known major allergens
Which Diets Is Buckwheat flour Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat flour Fat Profile
SATURATED
0.82g
MONOUNSATURATED
1.19g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.