№ 13 Buckwheat Flour

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Buckwheat Flour

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Ranking
#13

Net
Carbs
18g

Ratio to
White Flour
1:1

Despite having the word wheat in its name, buckwheat is not related to wheat, as it is not a grass. Instead, buckwheat is related to the rhubarb family.  The great thing about buckwheat flour is that it can be swapped out for wheat flour in the same quantity with no issue in most recipes.

This flour is loaded with carbohydrate calories, so use in moderation as part of a healthy diet.  Starch is the sole carbohydrate component of buckwheat, amounting to over 70% of its dry weight.  A large portion of the starch comes from resistant starches. These starches resist digestion in the small intestine and ferments in the large intestine; serving as a prebiotic and feeding the good bacteria in our gut.

Buckwheat flour is higher in protein, fiber, iron and is a great source of manganese, which is essential for bone health.

Flavor Profile

It has a rich, nutty, slightly earthy flavor.

Best Uses

It can be used for crepes, pancakes, cookies, muffins, rolls, and bread.

Buckwheat Flour Buy

One cup of buckwheat flour contains about 12 grams of fiber.

Growing Region

World Map
Nutrition Facts
Serving Size 30g

Amount Per Serving
Calories 100 Calories from Fat 8
% Daily Value*
Total Fat .9g 1%
Saturated Fat .2g 1%
Trans Fat 0g
Polyunsaturated Fat .2g
Monounsaturated Fat .3g
Cholesterol 0mg 0%
Sodium 3mg 0%
Total Carbohydrate 21.2g 7%
Dietary Fiber 3g 12%
Total Sugars .8g
Pentose 0g
Protein 3.8g 8%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
blend icon
Buckwheat may taste too strong for some people, so it can be blended with another flour to soften the flavor.