Buckwheat flour, whole-groat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.4 MG | 35% | |
| Riboflavin | 0.2 MG | 15% | |
| Niacin | 6.2 MG | 38% | |
| Pantothenic acid | 0.4 MG | 9% | |
| Vitamin B-6 | 0.6 MG | 34% | |
| Folate, total | 54 UG | 14% | |
| Choline, total | 54.2 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.3 MG | 2% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 7 UG | 6% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 41 MG | 3% | |
| Iron, Fe | 4.1 MG | 23% | |
| Magnesium, Mg | 251 MG | 60% | |
| Phosphorus, P | 337 MG | 27% | |
| Potassium, K | 577 MG | 12% | |
| Sodium, Na | 11 MG | 0% | |
| Zinc, Zn | 3.1 MG | 28% | |
| Copper, Cu | 0.5 MG | 57% | |
| Manganese, Mn | 2.0 MG | 88% | |
| Selenium, Se | 5.7 UG | 10% |
Nutrition Highlights
- Good source of protein with 12.6g per 100g.
- High in dietary fiber (10g per 100g), supporting digestive health.
- Good source of Iron, Fe (23% DV).
- Rich source of Magnesium, Mg (60% of Daily Value per 100g).
- Good source of Phosphorus, P (27% DV).
- Good source of Zinc, Zn (28% DV).
About Buckwheat flour, whole-groat
Buckwheat flour, made from ground whole buckwheat groats, is a nutrient-dense alternative to traditional wheat flour. Despite its name, buckwheat is not a grain but a seed related to rhubarb and sorrel, making it naturally gluten-free. This flour is rich in complex carbohydrates and provides a good source of plant-based protein, offering about 12.6 grams per 100 grams. It also contains a substantial amount of dietary fiber—10 grams per 100 grams—which supports digestive health and helps maintain steady blood sugar levels. Additionally, buckwheat flour is packed with essential minerals such as magnesium, manganese, and copper, as well as antioxidants like rutin, which may promote heart health and reduce inflammation.
In the kitchen, buckwheat flour is prized for its earthy, nutty flavor and versatility. It’s commonly used in gluten-free baking, adding depth to pancakes, muffins, and bread. In Eastern European cuisine, it’s a key ingredient in traditional dishes like blini (thin pancakes) and kasha (a porridge-like dish). Buckwheat flour can also be blended with other flours to enhance the nutritional profile of recipes or used as a thickener for soups and sauces. Its unique taste and nutritional benefits make it a favorite among those seeking wholesome, gluten-free options in their diet.
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