Buckwheat flour: calories and nutrition facts
Buckwheat flour has 348 kcal per 100 g. One serving, 1 Tablespoon (30 g), has 104 kcal.
- Calories
- 348 kcal
- Protein
- 11.5 g
- Carbohydrates
- 68.4 g
- Fat
- 2.2 g
Per 100 g
Buckwheat flour: how many calories?
Buckwheat flour has 348 kcal per 100 g, with 11.5 g protein, 68.4 g carbs and 2.2 g fat. A 30 g serving (1 Tablespoon) has 104 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.
Where the calories come from
- Protein14%
- Carbohydrates81%
- Fat6%
Calculate a portion
- Calories
- 104 kcal
- Protein
- 3.4 g
- Carbohydrates
- 20.5 g
- Fat
- 0.7 g
Nutrition facts
| Nutrient | Per 100 g | Per serving (30 g) |
|---|---|---|
| Calories | 348 kcal | 104 kcal |
| Fat | 2.2 g | 0.7 g |
| of which saturated fat | 0.6 g | 0.2 g |
| Carbohydrates | 68.4 g | 20.5 g |
| of which sugars | 0 g | 0 g |
| Fiber | 4.2 g | 1.3 g |
| Protein | 11.5 g | 3.4 g |
| Sodium | 24 mg | 7 mg |
| Water | 12.1 g | 3.6 g |
| Vitamin C | 0.5 mg | 0.2 mg |
| Calcium | 24 mg | 7 mg |
| Iron | 2.5 mg | 0.8 mg |
| Potassium | 577 mg | 173 mg |
| Magnesium | 157 mg | 47 mg |
Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.
Share of reference intakes
Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).
| Nutrient | Of reference intake |
|---|---|
| Calories(348 kcal) | 17% |
| Fat(2.2 g) | 3% |
| of which saturated fat(0.6 g) | 3% |
| Carbohydrates(68.4 g) | 26% |
| of which sugars(0 g) | 0% |
| Protein(11.5 g) | 23% |
| Salt(0.06 g) | 1% |
What the EU thresholds say
Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.
- Source of protein (at least 12% of calories)
- Source of fibre (at least 3 g)
- Low fat (3 g or less)
- Low sugars (5 g or less)
- Low sodium (120 mg or less)
Buckwheat flour: frequently asked questions
Buckwheat flour: how many calories per serving?
A 30 g serving (1 Tablespoon) has 104 kcal.
Buckwheat flour: how much protein?
Buckwheat flour contains 11.5 g of protein per 100 g, 23% of the 50 g reference intake.
Buckwheat flour: how much fibre?
Buckwheat flour provides 4.2 g of fibre per 100 g, 17% of the 25 g a day recommended by EFSA.
Buckwheat flour: how much makes 100 kcal?
100 kcal is about 29 g of this food.
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