Grains And Cereals • Deep Nutrition Analytics
Buckwheat flour, whole-groat
Buckwheat flour, whole-groat is a grains and cereals providing 335 kcal per 100g serving, primarily fueled by carbohydrates (70.6g) for accessible carbohydrate energy. It serves as a rich source of Manganese, offering 88% of your recommended daily allowance (2.03 mg). A higher calorie density (3.4 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 12.6 g
- Carbohydrates
- 70.6 g
- Fat
- 3.1 g
- Fiber
- 10 g
Carbohydrate Quality & Sustained Energy
Buckwheat flour, whole-groat delivers 70.6g of carbohydrates balanced with 10g of fiber, yielding 60.6g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Protein | 12.6 g |
| Fiber, total dietary | 10 g |
| Total lipid (fat) | 3.1 g |
| Carbohydrate, by difference | 70.6 g |
| Energy | 335 kcal |
| Total Sugars | 2.6 g |
| Energy | 1400 kJ |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Manganese | 2 mg |
| Magnesium | 251 mg |
| Copper | 0.5 mg |
| Vitamin B6 | 0.6 mg |
| Zinc | 3.1 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.6 mg |
| Vitamin K (phylloquinone) | 7 µg |
| Vitamin E (alpha-tocopherol) | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 4.1 mg |
| Magnesium, Mg | 251 mg |
| Phosphorus, P | 337 mg |
| Sodium, Na | 11 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 2 mg |
| Calcium, Ca | 41 mg |
| Potassium, K | 577 mg |
| Zinc, Zn | 3.1 mg |
| Selenium, Se | 5.7 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Ash | 2.5 g |
| Tryptophan | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.2 g |
| Thiamin | 0.4 mg |
| Riboflavin | 0.2 mg |
| Folate, total | 54 µg |
| Fatty acids, total saturated | 0.7 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.7 g |
| Glutamic acid | 1.9 g |
| Glycine | 1 g |
| Proline | 0.5 g |
| MUFA 16:1 | 0 g |
| Water | 11.2 g |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.6 g |
| Niacin | 6.2 mg |
| Pantothenic acid | 0.4 mg |
| Cystine | 0.2 g |
| Valine | 0.6 g |
| Arginine | 0.9 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.1 g |
| Serine | 0.7 g |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 0.9 g |
| Fatty acids, total polyunsaturated | 0.9 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.4 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 0.9 g |
| PUFA 18:2 | 0.9 g |
| PUFA 18:3 | 0.1 g |
| Sucrose | 1.7 g |
| Lutein + zeaxanthin | 220 µg |
| Folate, food | 54 µg |
| Tocopherol, delta | 0.5 mg |
| Choline, total | 54.2 mg |
| Tocopherol, gamma | 7.1 mg |
| Folate, DFE | 54 µg |
Nutritional Highlights & Outliers
Potassium Rich
Supplies 577 mg of dietary potassium (12% DV), promoting healthy blood pressure regulation and neuromuscular fluid balance.
Iron Rich
Provides 4.1 mg of dietary iron (23% DV), contributing directly to systemic oxygen transport and hemoglobin maintenance.
Serving calculator
Common serving sizes
- cup120 g
Compare Buckwheat flour, whole-groat with Category Peers
Wheat, khorasan, uncooked vs Buckwheat flour, whole-groat
Compared to Wheat, khorasan, uncooked, Buckwheat flour, whole-groat has 10% less fiber and 1% lower calories per 100g.
Spelt, uncooked vs Buckwheat flour, whole-groat
Compared to Spelt, uncooked, Buckwheat flour, whole-groat has 7% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Buckwheat flour, whole-groat?
A standard 100-gram serving of Buckwheat flour, whole-groat contains 335 calories (1402 kJ), alongside 12.6g of protein, 70.6g of carbohydrates, and 3.1g of fat.
In common serving sizes:- 120g (cup): ~402 kcal
Is Buckwheat flour, whole-groat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 60.6g of net carbs per 100g (70.6g total carbs minus 10g fiber), consuming Buckwheat flour, whole-groat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Buckwheat flour, whole-groat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Buckwheat flour, whole-groat are:
- Manganese: 2.03 mg (88% of your daily value)
- Magnesium: 251 mg (60% of your daily value)
- Copper: 0.515 mg (57% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170687).