QUICK ANSWER
How many calories are in buckwheat flour?
The selected whole-groat buckwheat-flour record provides 335 kcal per 100 g. Scale from the edible amount and keep other states separate.
335 kcal / 100 gNutrition values describe a reference food state, not every individual item. Variety, water content, preparation and portion weight can change the estimate.
THE NUMBERS
Buckwheat flour nutrition facts per 100 g
The table below uses the reference state shown at the top of this page. Keeping one gram basis makes it easier to compare foods before translating the values to the portion you actually ate.
Source: USDA FoodData Central SR Legacy record 170687. Values may be rounded for readability.
SERVING SIZE
Calories by portion and serving weight
Words such as “small,” “medium,” “half” and “one piece” are convenient but imprecise. Grams make the estimate reproducible, particularly when natural foods vary in size.
MACROS
Carbohydrate, protein and fat explained
Protein
12.6 g per 100 g. From Buckwheat flour, whole-groat.
Carbohydrate
70.6 g per 100 g. From Buckwheat flour, whole-groat.
Fat
3.1 g per 100 g. From Buckwheat flour, whole-groat.
MORE THAN CALORIES
Fibre, vitamins and minerals
One food does not need to provide every nutrient. These are the characteristics most useful for understanding where buckwheat flour fits in a varied eating pattern.
Magnesium
251 mg per 100 g in the selected USDA record.
Manganese
2.03 mg per 100 g in the selected USDA record.
Niacin
6.15 mg per 100 g in the selected USDA record.
Iron
4.06 mg per 100 g in the selected USDA record.
FOOD STATE MATTERS
How preparation changes the nutrition estimate
A reliable calorie entry should describe the food you actually ate—not merely a food with a similar name.
Dry flour
Selected reference.
Cooked groats
Use a cooked-grain record.
Pancakes
Use the complete recipe and yield.
Flour blend
Use the exact blend label or recipe.
PRACTICAL CONTEXT
How buckwheat flour can fit different goals
There is no universal “good” or “bad” food. Portion, frequency, the rest of the meal, preferences and individual health needs all matter.
Portion math
At 335 kcal per 100 g, the 30 g example is 100.5 kcal.
Fibre check
The selected record lists 10 g fibre per 100 g.
Protein check
The selected record lists 12.6 g protein per 100 g.
Best logging move
Weigh dry flour before mixing and calculate the cooked recipe from total yield.
QUALITY & SAFETY
How to choose, store and prepare it
Store
Keep flour sealed in a cool, dry place.
After opening or cutting
Use a clean, dry utensil after opening.
Prepare
Do not treat this nutrient record as proof that dry flour is ready to eat.
Safety boundary
Follow package cooking, allergen and storage directions; this record sets no safety limit.
PHOTO LOGGING
How to log buckwheat flour more accurately
A food photo can suggest the ingredient, but it cannot always reveal exact weight, hidden oil or preparation details. These checks turn an image guess into a better estimate.
- 01
Match the exact reference state: Buckwheat flour, whole-groat.
- 02
Use edible grams. Calories are scaled from the selected per-100-g record; named portion weights come from the same local USDA record, while explicitly labelled gram examples are calculated.
- 03
Log oil, sauce, sweetener, salt and recipe ingredients separately.
- 04
Use a separate record when preparation changes the food state.
COMMON QUESTIONS
Buckwheat flour calorie and nutrition questions
How many calories are in 100 g of buckwheat flour?
335 kcal in the selected Buckwheat flour, whole-groat record.
How much fibre is in buckwheat flour?
10 g per 100 g in the selected record.
Which buckwheat flour state does this page use?
Buckwheat flour, whole-groat. State and preparation are part of the answer.
Is this cooked buckwheat?
No. The selected record is dry whole-groat buckwheat flour.
How are the portion calories calculated?
Each portion is scaled from 335 kcal per 100 g. Named weights come from the selected source record; calculated gram examples are labelled.
KEEP EXPLORING
Related food guides
SOURCES & METHOD
Where these numbers come from
Buckwheat flour, whole-groat, per 100 g edible portion. Numeric nutrition claims use the nutrition-reviewed local USDA record. Named portion claims use source-held weights; explicitly labelled gram examples are calculations from the per-100-g record. The nutrient record does not establish storage duration, clinical advice or food-safety limits; use package directions and current authoritative guidance where relevant.
Open USDA FoodData Central SR Legacy record 170687 ↗Page reviewed 26 August 2026. We show the food state, gram basis and source record so readers can check the estimate instead of treating one number as universally exact.