Flour Buckwheat
SR Legacy·Comprehensive Reference DataStandard Reference Legacy database is a comprehensive compilation of nutrient data maintained by the USDA. It covers a wide range of foods with reliable reference values.Flour, buckwheat
Cereal Grains and Pasta
A 100g serving covers 67% of the daily recommended Manganese, making Flour Buckwheat one of the more concentrated dietary sources of this nutrient. Flour Buckwheat is primarily a carbohydrate source, delivering 75g of carbs with minimal fat at 2.5g per 100g. With only 0mg of sodium, Flour Buckwheat is naturally very low in sodium and suitable for sodium-restricted diets. Flour Buckwheat provides 10.3g of dietary fiber per 100g (37% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Flour Buckwheat delivers meaningful amounts of 14 different vitamins and minerals above 10% of daily value.
Calorie Distribution
- Protein10%8.9 g
- Fat6%2.5 g
- Carbs84%75 g
Serving Size
% Daily Value
per 100g serving · FDA 2020 reference
Nutrition Facts per 100g
| Water | 12.0 | G |
| Protein | 8.9 | G |
| Total lipid (fat) | 2.5 | G |
| Carbohydrate, by difference | 75.0 | G |
| Fiber, total dietary | 10.3 | G |
| Thiamin | 0.24 | MG |
| Riboflavin | 0.16 | MG |
| Niacin | 3.8 | MG |
| Vitamin B-6 | 0.17 | MG |
| Calcium, Ca | 30.6 | MG |
| Iron, Fe | 3.8 | MG |
| Magnesium, Mg | 167 | MG |
| Phosphorus, P | 282 | MG |
| Potassium, K | 378 | MG |
| Sodium, Na | 0 | MG |
| Zinc, Zn | 1.8 | MG |
| Copper, Cu | 0.53 | MG |
| Manganese, Mn | 1.5 | MG |
| Selenium, Se | 15.7 | UG |
| Energy (Atwater General Factors) | 358 | KCAL |
| Energy (Atwater Specific Factors) | 334 | KCAL |
| Nitrogen | 1.5 | G |
| Ash | 1.6 | G |
| Total dietary fiber (AOAC 2011.25) | 11.4 | G |
| High Molecular Weight Dietary Fiber (HMWDF) | 10.7 | G |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 | G |
| Beta-glucan | 0 | G |
| Starch | 59.0 | G |
| Molybdenum, Mo | 44.5 | UG |
| Biotin | 15.1 | UG |
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Nutritionally Similar Foods
Based on protein, fat, carbs, fiber, and 11 other nutrients
Nutrient Highlights
- Flour Buckwheat is a excellent source of Magnesium (40% DV) — see top foods ranked by Magnesium
- Flour Buckwheat is a excellent source of Fiber (37% DV) — see top foods ranked by Fiber
- Flour Buckwheat is a excellent source of Iron (21% DV) — see top foods ranked by Iron
- Flour Buckwheat is a good source of Protein (18% DV) — see top foods ranked by Protein
- Flour Buckwheat is a good source of Zinc (16% DV) — see top foods ranked by Zinc
Dietary Considerations
Flour Buckwheat is naturally low in sodium at 0mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.
The high fiber (10.3g) and low fat profile makes Flour Buckwheat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.
Flour Buckwheat provides 3.8mg of iron per 100g, relevant for managing iron deficiency. See the Iron Deficiency & Anemia Guide.
Rankings Among 8,262 USDA Foods
- Fiber: top 3% (#248 of 8,262)
- Magnesium: top 4% (#330 of 8,262)
- Iron: top 11% (#909 of 8,262)
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Nutrition Facts
Serving Size 100g
* 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: 2512374.
View on USDA FoodData Central →