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 |
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 |
Is Buckwheat (wholemeal flour) rich in vitamins?
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.
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 |
Is Buckwheat (wholemeal flour) high in minerals?
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.
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 |
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.