Buckwheat flour, whole-groat: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
A gluten-free flour with a distinctive earthy and slightly bitter flavor, whole-groat buckwheat flour adds a unique depth to pancakes, noodles, and baked goods.
Per 100g reference serving, Buckwheat flour, whole-groat provides 335 kcal of energy, 12.6g protein (14% of calories), 70.6g total carbohydrates (78% of calories, including 10g dietary fiber and 2.6g sugars), and 3.1g total fat (8% of calories).
Vitamins Profile in Buckwheat flour, whole-groat (Per 100g)
Track how Buckwheat flour, whole-groat contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 7.91 mg | 52.7% DV |
| Vitamin K (Phylloquinone) | 7 µg | 5.8% DV |
| Vitamin B1 (Thiamin) | 0.417 mg | 34.8% DV |
| Vitamin B2 (Riboflavin) | 0.19 mg | 14.6% DV |
| Vitamin B3 (Niacin) | 6.15 mg | 38.4% DV |
| Vitamin B5 (Pantothenic Acid) | 0.44 mg | 8.8% DV |
| Vitamin B6 (Pyridoxine) | 0.582 mg | 34.2% DV |
| Total Folate (Vitamin B9) | 54 µg | 13.5% DV |
| Folate (Dietary Folate Equivalents) | 54 µg | 13.5% DV |
| Natural Food Folate | 54 µg | 13.5% DV |
| Choline | 54.2 mg | 9.9% DV |
| Lutein + Zeaxanthin | 220 µg | 2.2% DV |
Minerals & Electrolytes in Buckwheat flour, whole-groat (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 4.06 mg | 22.6% DV |
| Calcium (Ca) | 41 mg | 3.2% DV |
| Magnesium (Mg) | 251 mg | 59.8% DV |
| Potassium (K) | 577 mg | 12.3% DV |
| Zinc (Zn) | 3.12 mg | 28.4% DV |
| Selenium (Se) | 5.7 µg | 10.4% DV |
| Phosphorus (P) | 337 mg | 27% DV |
| Copper (Cu) | 0.515 mg | 57.2% DV |
| Manganese (Mn) | 2.03 mg | 88.3% DV |
| Sodium (Na) | 11 mg | 0.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.071 g | 4.4% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.877 g | 6.3% DV |
| Monounsaturated Fat (MUFA) | 0.949 g | 3.2% DV |
| Polyunsaturated Fat (PUFA) | 0.949 g | 4.7% DV |
| Saturated Fat (SFA) | 0.677 g | 3.4% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.792 g | 26.4% DV |
| Isoleucine (BCAA) | 0.474 g | 31.6% DV |
| Valine (BCAA) | 0.646 g | 35.9% DV |
| Lysine | 0.64 g | 30.5% DV |
| Methionine | 0.164 g | 16.4% DV |
| Tryptophan | 0.183 g | 45.7% DV |
| Phenylalanine | 0.495 g | 33% DV |
| Threonine | 0.482 g | 43.8% DV |
| Histidine | 0.294 g | 36.7% DV |
| Glycine | 0.981 g | 32.7% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Buckwheat flour, whole-groat contains 335 calories (kcal), 12.6g of protein, 70.6g of carbohydrates (10g fiber, 2.6g total sugars), and 3.1g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Buckwheat flour, whole-groat has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of -0.523 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Buckwheat flour, whole-groat: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Buckwheat flour, whole-groat by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.