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Buckwheat flour (raw) Calories
Gluten-free, high in fiber and minerals, plant protein
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Buckwheat flour (raw) (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 1.3 mg of Copper covers 147% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Buckwheat flour (raw) Nutrition Facts
Selected: 100 g
335
KCAL / 100G
Carbs
70.6g
· 26% DV
Protein
12.6g
· 25% DV
Fat
3.1g
· 4% DV
Fiber
10g
· 36% 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 (raw) Vitamins & Minerals
Vitamins
B3
6.15mg · 38% DV
B2
0.43mg · 33% DV
B5
1.23mg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
1mg · 111% DV
Magnesium
231mg · 55% DV
Phosphorus
347mg · 50% DV
Manganese
1mg · 43% DV
How Nutritious Is Buckwheat flour (raw)?
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.
Buckwheat flour (raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat flour (raw)
To burn the 335 calories in 100 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.
Is Buckwheat flour (raw) 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) Contain Allergens?
No known major allergens
Which Diets Is Buckwheat flour (raw) 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 (raw) Fat Profile
SATURATED
0.6g
MONOUNSATURATED
1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Compare Buckwheat flour (raw)
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Frequently Asked Questions About Buckwheat flour (raw)
Does buckwheat flour contain gluten like wheat flour?
No. Despite its name, buckwheat is not a type of wheat and is naturally gluten-free; people with coeliac disease should still choose a certified gluten-free product to avoid cross-contact.
Why do baked goods made with buckwheat flour turn out denser and more crumbly?
Buckwheat flour cannot form the stretchy gluten network that wheat flour does. In breads and cakes, eggs, yogurt, psyllium husk, or a flaxseed gel can help improve binding and texture.
Do I need to blend buckwheat flour with another flour for bread?
Not necessarily, but 100% buckwheat bread is usually compact and moist. A gluten-free blend containing oat flour, rice flour, or starch can create a lighter loaf.
How can I make buckwheat flour taste less bitter or earthy?
Lightly toasting the flour in a dry pan before use can mellow its flavour. In sweet dishes, banana, apple, cocoa, and cinnamon work well, while onion, herbs, and cheese balance it in savoury recipes.
Can buckwheat flour be eaten raw?
Eating raw flour is not recommended, because any flour can carry microorganisms introduced during processing. Use it in thoroughly cooked foods such as pancakes, bread, biscuits, or porridge.
How should buckwheat flour be stored after opening?
Keep it in an airtight container in a cool, dry place. To preserve its flavour, keep it away from heat; refrigeration or freezing is useful for longer storage.
Can you freeze buckwheat flour?
Yes, it freezes well in an airtight container or freezer bag. Let the sealed container come to room temperature before opening it, which helps prevent condensation from getting into the flour.
Is buckwheat flour better before or after exercise?
In an easy-to-digest meal such as pancakes or porridge, it can be part of a pre-workout meal. After training, pair it with protein-rich foods such as yogurt, milk, eggs, or legumes for a more balanced recovery meal.
Does buckwheat flour not raise blood sugar at all?
No. Although it provides fibre, buckwheat flour still contains carbohydrate, and the blood sugar response depends on portion size and the rest of the recipe. Using it in a meal with protein and fat is generally more balanced than making a sugary dish.
Who should be careful when eating buckwheat flour?
Buckwheat allergy is uncommon but can cause serious reactions, so people with an allergy history should be cautious when trying it for the first time. Anyone following a medically prescribed kidney-stone diet should also discuss their overall food pattern with a clinician or dietitian.
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Nutrition data compiled from USDA FoodData Central and scientific sources.