Buckwheat Flour
Buckwheat flour, whole-groat
Nutrition Facts & Macros
| Amount Per Serving | Per 0.5 cup (60g) | |
|---|---|---|
| Calories 215 | Calories from Fat 20 | |
| % Daily Value* | ||
| Total Fat 2g | 2% | |
| Saturated Fat 0g | 2% | |
| Monounsaturated Fat 0.6g | ||
| Polyunsaturated (PUFA) 0.6g | ||
| Omega-3 Fat 0g | 0% | |
| Omega-6 Fat 0g | ||
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 7mg | 0% | |
| Total Carbohydrate 42g | 15% | |
| Dietary Fiber 6g | 21% | |
| Sugar 2g | ||
| Alcohol 0g | ||
| Protein 8g | 6% | |
| Vitamin C 0mg | 0% | |
| Vitamin D 0IU | 0% | |
| Iron 2.4mg | 14% | |
| Calcium 25mg | 2% | |
| Vitamin B-12 0mcg | 0% | |
| Vitamin B-6 0.3mg | 21% | |
| Vitamin K 4mcg | 4% | |
| Vitamin E 0.2mg | 1% | |
| Vitamin A 0IU | 0% | |
| Folate 32mcg | 8% | |
| Potassium 346mg | 7% | |
| Magnesium 151mg | 36% | |
| Zinc 1.9mg | 17% | |
| Niacin 3.7mg | 18% | |
| Riboflavin 0.1mg | 9% | |
| Thiamin 0.3mg | 21% | |
| Phosphorus 202mg | 16% | |
| Selenium 3mcg | 6% | |
| Manganese 1.2mg | 53% | |
| Copper 0.3mg | 34% | |
| Choline 33mg | 6% | |
| Pantothenic acid 0.3mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:
Calories per gram: Fat 9 • Carbohydrate 4 • Protein 4
Other Nutrients
Per 0.5 cup (60g)
| Ash | 1.5g | |
|---|---|---|
| Sucrose | 1g | |
| Water | 6.7g | |
| Caffeine | 0mg | |
| Theobromine | 0mg | |
| Energy | 841.2kJ | |
| Retinol | 0mcg | |
| Vitamin A, RAE | 0mcg | |
| Carotene, beta | 0mcg | |
| Carotene, alpha | 0mcg | |
| Vitamin D (D2 + D3) | 0mcg | |
| Cryptoxanthin, beta | 0mcg | |
| Lycopene | 0mcg | |
| Lutein + zeaxanthin | 132mcg | |
| Tocopherol, gamma | 4.3mg | |
| Tocopherol, delta | 0.3mg | |
| Folic acid | 0mcg | |
| Folate, food | 32.4mcg | |
| Folate, DFE | 32.4mcg | |
| Tryptophan | 0.1g | |
| Threonine | 0.3g | |
| Isoleucine | 0.3g | |
| Leucine | 0.5g | |
| Lysine | 0.4g | |
| Methionine | 0.1g | |
| Cystine | 0.1g | |
| Phenylalanine | 0.3g | |
| Tyrosine | 0.1g | |
| Valine | 0.4g | |
| Arginine | 0.6g | |
| Histidine | 0.2g | |
| Alanine | 0.4g | |
| Aspartic acid | 0.6g | |
| Glutamic acid | 1.2g | |
| Glycine | 0.6g | |
| Proline | 0.3g | |
| Serine | 0.4g | |
| Vitamin E, added | 0mg | |
| Vitamin B-12, added | 0mcg | |
| DHA | 0g | |
| EPA | 0g | |
Source: USDA Nutrient Database. Protein daily value based on ISSN Position Stand for an individual weighing ~150 lbs.
Buckwheat flour FAQ
Is buckwheat flour gluten free?
Yes, buckwheat flour is naturally gluten free. However, it’s worth noting that it can be contaminated with gluten if it was processed in a facility that also processes wheat and other grains. Consumers with severe gluten sensitivity or celiac disease should purchase buckwheat flour specifically labeled as gluten free to ensure safety.
Is buckwheat flour high in carbs?
Yes, buckwheat flour is relatively high in carbohydrates. One cup of buckwheat flour contains approximately 82g of carbohydrates. For comparison, the daily value for a standard 2,000-calorie diet is roughly 300g, depending on individual needs.
What are some buckwheat flour alternatives?
Depending on what you’re going for, there are several viable alternatives for buckwheat flour. Almond flour and coconut flour are good gluten-free options, and they also have lower carbohydrate contents. Whole wheat flour or oat flour are other alternatives with similar nutritional profiles; however, they do contain gluten.
Is buckwheat flour low FODMAP?
Yes, buckwheat is considered low in FODMAPs (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols), which are types of carbohydrates that could potentially cause digestive issues in some people. However, individual tolerance can vary, so it’s recommended to introduce it gradually and observe the body’s reaction.