Calories in Buckwheat flour, whole-groat
Generic food Grains and Pasta
Buckwheat flour, whole-groat contains 335 kcal per 100 g. A typical serving of 1 cup (120 g) provides about 402 kcal.
Roughly 78% of its calories come from carbohydrates, with 14% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 88% of the Daily Value for manganese, 60% of the Daily Value for magnesium and 57% of the Daily Value for copper.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 335 kcal | |
| Total fat ? | 3.1 g | 4% |
| Saturated fat ? | 0.68 g | 3% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 11 mg | 0.5% |
| Total carbohydrates C | 70.6 g | 26% |
| Dietary fiber ? | 10 g | 36% |
| Total sugars C | 2.6 g | |
| Protein ? | 12.6 g | 25% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E ? | 0.32 mg | 2% |
| Vitamin K C | 7 µg | 6% |
| Thiamin (B1) ? | 0.42 mg | 35% |
| Riboflavin (B2) ? | 0.19 mg | 15% |
| Niacin (B3) ? | 6.2 mg | 38% |
| Pantothenic acid (B5) ? | 0.44 mg | 9% |
| Vitamin B6 ? | 0.58 mg | 34% |
| Folate (B9) C | 54 µg | 14% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline I | 54.2 mg | 10% |
| Calcium ? | 41 mg | 3% |
| Iron ? | 4.1 mg | 23% |
| Magnesium ? | 251 mg | 60% |
| Phosphorus ? | 337 mg | 27% |
| Potassium ? | 577 mg | 12% |
| Zinc ? | 3.1 mg | 28% |
| Copper ? | 0.52 mg | 57% |
| Manganese ? | 2 mg | 88% |
| Selenium M | 5.7 µg | 10% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 14%
- Carbohydrates 78%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein12.6 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber10 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Sugars2.6 gin the top quarter of cereal grains and pasta (median 0.64 g)
- Fat3.1 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.68 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium11 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.8 gprotein density, useful for comparing foods with different calorie levels
- Water11.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.95 g |
|---|---|
| Polyunsaturated fat ? | 0.95 g |
Sugars and starch (1)
| Sucrose ? | 1.7 g |
|---|
Amino acids (18)
| Tryptophan ? | 0.18 g |
|---|---|
| Threonine ? | 0.48 g |
| Isoleucine ? | 0.47 g |
| Leucine ? | 0.79 g |
| Lysine ? | 0.64 g |
| Methionine ? | 0.16 g |
| Cystine ? | 0.22 g |
| Phenylalanine ? | 0.5 g |
| Tyrosine ? | 0.23 g |
| Valine ? | 0.65 g |
| Arginine ? | 0.94 g |
| Histidine ? | 0.29 g |
| Alanine ? | 0.71 g |
| Aspartic acid ? | 1.1 g |
| Glutamic acid ? | 1.9 g |
| Glycine ? | 0.98 g |
| Proline ? | 0.48 g |
| Serine ? | 0.65 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.88 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.032 g |
| SFA 10:0 ? | 0.016 g |
| SFA 12:0 ? | 0.009 g |
| SFA 14:0 ? | 0.023 g |
| SFA 16:0 ? | 0.41 g |
| SFA 18:0 ? | 0.043 g |
| MUFA 18:1 ? | 0.9 g |
| PUFA 18:3 ? | 0.071 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.021 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0.011 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (9)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 220 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
| Tocopherol, gamma ? | 7.1 mg |
| Tocopherol, delta ? | 0.45 mg |
Other components (11)
| Water ? | 11.2 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 2.5 g |
| Theobromine Z | 0 mg |
| Energy ? | 1,402 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 54 µg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 0 µg |
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Flour, spelt, whole grain | 341 | 14.5 g | 70.7 g | 2.5 g |
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in buckwheat flour?
100 g of buckwheat flour has 335 kcal. 1 cup (120 g): about 402 kcal.
Is buckwheat flour high in protein?
Buckwheat flour contains 12.6 g of protein per 100 g (25% of the 50 g Daily Value), or 15.1 g in 1 cup (120 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in buckwheat flour?
Buckwheat flour has 70.6 g of total carbohydrates per 100 g, including 10 g of fiber and 2.6 g of sugars.
How much fat is in buckwheat flour?
Buckwheat flour contains 3.1 g of fat per 100 g, of which 0.68 g is saturated (3% of the Daily Value).
What vitamins and minerals does buckwheat flour contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (88% DV), magnesium (60% DV), copper (57% DV), Niacin (B3) (38% DV) and Thiamin (B1) (35% DV). The full list is in the vitamins and minerals table above.
How much sodium is in buckwheat flour?
100 g contains 11 mg of sodium, 0.5% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 170687. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.