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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, buckwheat flour is highly nutritious. It is rich in dietary fiber, magnesium, and antioxidants like rutin, which support heart health and digestion. It also provides a good amount of plant-based protein compared to many other grains.
Buckwheat flour contains approximately 12.6 grams of protein per 100 grams. It is considered a high-quality plant protein because it contains all nine essential amino acids that the body cannot produce on its own.
Yes, despite its name, buckwheat is not a type of wheat; it is a pseudocereal and is naturally gluten-free. This makes it an excellent choice for individuals with celiac disease or non-celiac gluten sensitivity.
No, buckwheat flour is not keto-friendly. With approximately 70.6 grams of carbohydrates per 100 grams, it is too high in carbs for a strict ketogenic diet, though it is a healthy source of complex carbohydrates for other diets.
Buckwheat flour has a distinct, robust flavor that is often described as earthy, nutty, and slightly bitter. Because of its strong profile, it is frequently blended with milder flours to balance the taste in baked goods.
Generally, no. Because buckwheat flour lacks gluten, it doesn't provide the same elasticity or structure as wheat flour. It is best to replace only 25-50% of the wheat flour in a recipe or use a specific gluten-free recipe that includes binders like xanthan gum.
Yes, it can be beneficial for weight management due to its high fiber content. Fiber promotes a feeling of fullness and satiety, which can help reduce overall calorie intake, while its low glycemic index helps regulate blood sugar levels.
buckwheat flour is a versatile ingredient found in cuisines around the world. With 335 calories per 100g and 12.6 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the grain category with complete nutrition information.
View all grain →Discover 2 recipes featuring buckwheat flour with step-by-step instructions.
Browse recipes →No, buckwheat flour does not contain any wheat. It is derived from the seeds of the buckwheat plant, which is actually related to rhubarb and sorrel rather than cereal grasses like wheat, barley, or rye.
Because buckwheat flour contains natural oils that can go rancid, it should be stored in an airtight container in a cool, dark place. For a longer shelf life of up to 6-12 months, it is highly recommended to keep it in the refrigerator or freezer.
It is most famously used to make traditional Japanese soba noodles and French savory crepes (galettes). It also works exceptionally well in pancakes, waffles, muffins, and blinis where its dense, nutty flavor is a highlight.