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[N]extrient

Buckwheat Flour Whole-groat

SR Legacy·Comprehensive Reference Data

Buckwheat flour, whole-groat

Cereal Grains and Pasta

A 100g serving covers 88% of the daily recommended Manganese, making Buckwheat Flour Whole-groat one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (12.6g), fat (3.1g), and carbohydrates (70.6g) per 100g. Buckwheat Flour Whole-groat packs 335 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 11mg of sodium, Buckwheat Flour Whole-groat is naturally very low in sodium and suitable for sodium-restricted diets. Buckwheat Flour Whole-groat provides 10g of dietary fiber per 100g (36% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Buckwheat Flour Whole-groat delivers meaningful amounts of 17 different vitamins and minerals above 10% of daily value.

Calories335KCAL
Protein12.6G
Fat3.1G
Carbs70.6G
Fiber10G

Calorie Distribution

361kcal
  • Protein14%12.6 g
  • Fat8%3.1 g
  • Carbs78%70.6 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water11.2G
Energy335KCAL
Protein12.6G
Total lipid (fat)3.1G
Carbohydrate, by difference70.6G
Fiber, total dietary10.0G
Total Sugars2.6G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.42MG
Riboflavin0.19MG
Niacin6.2MG
Vitamin B-60.58MG
Folate, total54.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin E (alpha-tocopherol)0.32MG
Vitamin D (D2 + D3)0UG
Vitamin K (phylloquinone)7.0UG
Calcium, Ca41.0MG
Iron, Fe4.1MG
Magnesium, Mg251MG
Phosphorus, P337MG
Potassium, K577MG
Sodium, Na11.0MG
Zinc, Zn3.1MG
Copper, Cu0.52MG
Manganese, Mn2.0MG
Selenium, Se5.7UG
Energy1402kJ
Ash2.5G
Sucrose1.7G
Pantothenic acid0.44MG
Folic acid0UG
Folate, food54.0UG
Folate, DFE54.0UG
Choline, total54.2MG
Vitamin B-12, added0UG
Retinol0UG
Carotene, beta0UG
Carotene, alpha0UG
Cryptoxanthin, beta0UG
Vitamin A, IU0IU
Lycopene0UG
Lutein + zeaxanthin220UG
Vitamin E, added0MG
Tocopherol, gamma7.1MG
Tocopherol, delta0.45MG
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.68G
SFA 4:00G
SFA 6:00G
SFA 8:00.03G
SFA 10:00.02G
SFA 12:00.009G
SFA 14:00.02G
SFA 16:00.41G
SFA 18:00.04G
Fatty acids, total monounsaturated0.95G
MUFA 16:10.02G
MUFA 18:10.90G
MUFA 20:10G
MUFA 22:10.01G
Fatty acids, total polyunsaturated0.95G
PUFA 18:20.88G
PUFA 18:30.07G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.18G
Threonine0.48G
Isoleucine0.47G
Leucine0.79G
Lysine0.64G
Methionine0.16G
Cystine0.22G
Phenylalanine0.49G
Tyrosine0.23G
Valine0.65G
Arginine0.94G
Histidine0.29G
Alanine0.71G
Aspartic acid1.1G
Glutamic acid1.9G
Glycine0.98G
Proline0.48G
Serine0.65G
Alcohol, ethyl0G
Caffeine0MG
Theobromine0MG

Common Serving Sizes

ServingCalProteinFatCarbs
cup (120g)40215.1g3.7g84.7g

Scaled from Buckwheat Flour Whole-groat's per-100g values using USDA portion data.

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Triticale Flour Whole-grain

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Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Buckwheat

343 kcal13.25g protein

Buckwheat Groats Dry (Roasted)

346 kcal11.73g protein

Cereals Quaker Quick Oats Dry

371 kcal13.7g protein

Amaranth Grain (Cooked)

102 kcal3.8g protein

Quinoa (Cooked)

120 kcal4.4g protein

Amaranth Grain (Uncooked)

371 kcal13.56g protein

Nutrient Highlights

  • Buckwheat Flour Whole-groat is a excellent source of Magnesium (60% DV) — see top foods ranked by Magnesium
  • Buckwheat Flour Whole-groat is a excellent source of Fiber (36% DV) — see top foods ranked by Fiber
  • Buckwheat Flour Whole-groat is a excellent source of Zinc (28% DV) — see top foods ranked by Zinc
  • Buckwheat Flour Whole-groat is a excellent source of Protein (25% DV) — see top foods ranked by Protein
  • Buckwheat Flour Whole-groat is a excellent source of Iron (23% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 577mg of potassium per 100g, individuals on a renal diet should moderate their intake of Buckwheat Flour Whole-groat. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Buckwheat Flour Whole-groat is naturally low in sodium at 11mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.0g) and low fat profile makes Buckwheat Flour Whole-groat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

  • Buckwheat Flour Whole-groat provides 4.1mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 2% (#165 of 8,262)
  • Fiber: top 3% (#248 of 8,262)
  • Potassium: top 6% (#496 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
Show Nutrition Facts Label

Nutrition Facts

Serving Size 100g

Calories335
% Daily Value*
Total Fat 3.1G4%
Cholesterol 0MG0%
Sodium 11.0MG0%
Total Carbohydrate 70.6G26%
Dietary Fiber 10.0G36%
Total Sugars 2.6G
Protein 12.6G25%
Vitamin D 0UG0%
Calcium 41.0MG3%
Iron 4.1MG23%
Potassium 577MG12%

* 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.

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170687.

View on USDA FoodData Central →