Buckwheat (wholemeal flour) - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Buckwheat (wholemeal flour)

Buckwheat (wholemeal flour) consists of 3% fat, 11% protein, 68% carbs, 3% fiber and 14% water. Buckwheat (wholemeal flour) has 357 calories per 100g, that is 112% higher than other foods in Cereals and flours. In total 8% of the calories in Buckwheat (wholemeal flour) are from fat, 12% from protein and 76% from carbohydrates.

  • Moderate Glycemic Index Glycemic Index: 50
  • High in carbs 13.6g carbohydrates per portion of 20g
  • Low Glycemic Load Glycemic Load: 6.8
  • High in zinc Covers 0.0% of Zinc RDA per portion
  • High in iron Covers 0.0% of Iron RDA per portion
  • High in magnesium Covers 0.0% of Magnesium RDA per portion
  • High in potassium Covers 0.0% of Potassium RDA per portion
  • High in folate Covers 0.0% of Folate / Vitamin B9 RDA per portion
  • High in vitamin B1 Covers 0.1% of Vitamin B1 RDA per portion

Can you eat Buckwheat (wholemeal flour) for a low carb diet?

With 13.6g of carbs and a Glycemic Load of 6.8 in a portion of 20g, Buckwheat (wholemeal flour) should be avoided for a ketogenic diet due to the high percentage of carbs. Buckwheat (wholemeal flour) contains low amounts of Fructose, is Gluten free and has no Lactose.

Buckwheat (wholemeal flour): nutrition facts & data

Nutrition facts
per 100g
Buckwheat (wholemeal flour)
avg Cereals and flours[1]
Calories (kcal) 357.0 319.8
Fat (g) 3.0 2.3
Protein (g) 11.0 9.1
Carbohydrates (g) 68.0 62.5
Mono- & Di-Saccharides (g) 0.0 62.5
Polysaccharides (g) 67.0 62.5
Fibers (g) 3.2 7.1
Sodium (mg) 1.0 5.3
Water (g) 14.0 17.6
[1] average of Cereals and flours

Breakdown in percent (%) of total calories

An average portion size (20g) of Buckwheat (wholemeal flour) contains:

  • 71.4 Calories
  • 0.6g of Fat
  • 2.2g of Protein
  • and 13.6g of Carbs
  • 0.2mg of sodium - 0.0% of the RDA for sodium.
  • 10.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.4mg of Zinc - 0.0% of the RDA for Zinc.
  • 0.4mg of Iron - 0.0% of the RDA for Iron.
  • 136.0mg of Potassium - 0.0% of the RDA for Potassium.
  • No Vitamin C
  • No Vitamin B12

For every gram of carbs in Buckwheat (wholemeal flour) you get

  • 0.16 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Cereals and flours have on average 0.15g of proteins per 1 gram of carbs.
  • 0.04 grams of fat (total average 0.66g, other foods in Cereals and flours 0.04g)
  • 0.05 grams of fibers (total average 0.13g, other foods in Cereals and flours 0.11g)

Nutrient distribution per gram

What vitamins are in Buckwheat (wholemeal flour)?

Vitamins
per 100g
Buckwheat (wholemeal flour)
avg[1]
Vitamin C (mg) 0.0 0.2
Vitamin E (mg) 1.0 1.2
Vitamin B1 / Thiamine (mg) 0.6 0.3
Vitamin B2 (mg) 0.2 0.1
Vitamin B6 (mg) 0.6 0.3
Vitamin B9 / Folate (μg) 40.0 48.8
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 20.0
[1] average of Cereals and flours

Is Buckwheat (wholemeal flour) rich in vitamins?

info

The following chart displays the amount of vitamins per portion Size (20g) for Buckwheat (wholemeal flour) of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Buckwheat (wholemeal flour)

Minerals
per 100g
Buckwheat (wholemeal flour)
avg[1]
Magnesium (mg) 50.0 92.7
Zinc (mg) 2.0 2.2
Sodium (mg) 1.0 5.3
Calcium (mg) 30.0 34.2
Iron (mg) 2.2 3.0
Potassium (mg) 680.0 298.5
Phosphorus (mg) 260.0 257.3
[1] average of Cereals and flours

Is Buckwheat (wholemeal flour) high in minerals?

info

Again, for every mineral contained in Buckwheat (wholemeal flour) we looked at the portion size (20g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Buckwheat (wholemeal flour)

68.0% of Buckwheat (wholemeal flour) are carbs, per serving of 20g that makes 13.6g of carbs.

Monosachharides and polysaccharides

Sugars
per 100g
Buckwheat (wholemeal flour)
avg[1]
Monosaccharides (g) 0.0 1.4
Polysaccharides (g) 67.0 60.3
Total carbs (g) 68.0 62.5
[1] average of Cereals and flours

How high are the Glycemic Index and the Glycemic Load for Buckwheat (wholemeal flour)?

The Glycemic Index of Buckwheat (wholemeal flour) is 50, which would be considered as low. The Glycemic Load in a normal serving is 6.8 and can be regarded as low.

Allergens in Buckwheat (wholemeal flour)

  • is Gluten free
  • has no Lactose
  • low amounts of Fructose

Fatty acids and cholesterol in Buckwheat (wholemeal flour)

Of the 3.0g total fat per 100g in Buckwheat (wholemeal flour), 0.5g are saturated fatty acids (SFA), 0.9g are monounsaturated fatty acids (MUFA) and 0.9g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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