Buckwheat flour (whole groat) nutrition facts
Per 1 cup · 120 g
of a 2,000 cal day
- Protein15g14% of calories
- Carbs85g78% of calories
- Fat3.7g8% of calories
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Cholesterol free
At a glance
One serving of Buckwheat flour (whole groat) (1 cup, 120 g) has 402 calories, with 15 g of protein, 85 g of carbohydrates and 3.7 g of fat. Most of its energy comes from carbs (78% of calories). It is high in protein (30% DV), dietary fiber (43% DV) and thiamine (42% DV).
High in
20%+ of the daily value
- Protein30%
- Dietary fiber43%
- Thiamine42%
- Niacin46%
- Vitamin B654%
- Iron61%
Good source of
10–19% of the daily value
- Riboflavin (B2)18%
- Folate (B9)16%
- Pantothenic acid11%
- Choline12%
- Potassium15%
- Selenium12%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (120 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 8 μg | 7% |
| Thiamine | 1 mg | 42% |
| Riboflavin (B2) | 0.2 mg | 18% |
| Niacin | 7 mg | 46% |
| Vitamin B6 | 1 mg | 54% |
| Folate (B9) | 65 μg | 16% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 1 mg | 11% |
| Choline | 65 mg | 12% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 49 mg | 5% |
| Iron | 5 mg | 61% |
| Potassium | 692 mg | 15% |
| Magnesium | 301 mg | 72% |
| Phosphorus | 404 mg | 58% |
| Zinc | 4 mg | 34% |
| Copper | 1 mg | 69% |
| Manganese | 2 mg | 106% |
| Selenium | 7 μg | 12% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 2 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Methionine | 0.2 g | — |
| Monounsaturated fats | 1 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Sucrose | 2 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.3 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Bob's Red Mill Buckwheat Flour, Organic, Whole Grain378
- Unknown Farine Buckwheat Flour367
- Big Bold Health Organic Himalayan Tartary Buckwheat Super Nutrition Flour357
- Buckwheat flour (whole groat)335
- Arrowhead Mills Buckwheat Flour, Organic333
- Bouchard Family Farm Buckwheat Flour333
- Pacha Simple Sourdough Buckwheat Buns177
Similar foods
100 calArrowhead Mills Buckwheat Flour, Organic¼ cup−302 cal
140 calBob's Red Mill Buckwheat Flour, Organic, Whole Grain¼ cup−262 cal- 152 cal
Pacha Simple Sourdough Buckwheat Buns1 bun−250 cal - 100 cal
Bouchard Family Farm Buckwheat Flour3 tbsp−302 cal - 150 calBig Bold Health Organic Himalayan Tartary Buckwheat Super Nutrition Flour¼ cup−252 cal
- 110 calUnknown Farine Buckwheat Flour¼ cup−292 cal
Burning 402 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 76minWalking (3.5 mph)
- 48minCycling (moderate)
- 33minRunning (6 mph)
- 57minSwimming laps
Common questions
How many calories are in Buckwheat flour (whole groat)?
One serving of Buckwheat flour (whole groat) (1 cup) has 402 calories, which works out to 335 calories per 100 g. That is about 20% of a 2,000-calorie day.
Is Buckwheat flour (whole groat) high in protein?
It provides a solid 15 g of protein per serving (30% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Buckwheat flour (whole groat) keto-friendly?
It is hard to fit into a strict keto diet. One serving has 73 g of net carbs and 78% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Buckwheat flour (whole groat)?
13 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Buckwheat flour (whole groat)?
3.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
