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

NutrientPer 100 gPer serving (30 g)
Calories348 kcal104 kcal
Fat2.2 g0.7 g
of which saturated fat0.6 g0.2 g
Carbohydrates68.4 g20.5 g
of which sugars0 g0 g
Fiber4.2 g1.3 g
Protein11.5 g3.4 g
Sodium24 mg7 mg
Water12.1 g3.6 g
Vitamin C0.5 mg0.2 mg
Calcium24 mg7 mg
Iron2.5 mg0.8 mg
Potassium577 mg173 mg
Magnesium157 mg47 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).

NutrientOf 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.

Recipes with this food

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Gluten-free, egg-free, dairy-free, nut-free marble cake

639 kcal · 80 min

Buckwheat galette with chocolate sauce by Laurent Mariotte

Buckwheat galette with chocolate sauce by Laurent Mariotte

3,564 kcal · 90 min

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