Buckwheat Flour
The distinctive grey flour used for French galettes and Japanese soba noodles: ground whole buckwheat, rich in fibre and protein. Once baked it has a moderate glycemic index (≈50), and it is one of the best alternatives to white flour for people with a wheat allergy.
Glycemic index
Glycemic load
Calories
Protein
💡 Smart Nutritional Guidance
Consumption advice
Use it for healthy crêpes, pancakes and baking; it gives longer-lasting fullness and more balanced digestion than gluten-free rice flour or cornflour.
Best preparation methods
Because it has no gluten, mix it with a little ground flaxseed or egg to bind the batter and give it great elasticity on the griddle.
Important Nutritional Note
Buckwheat flour breaks down more slowly than most commercial gluten-free flours, which makes it a great friend for metabolic fitness and glucose balance.
Nutrition facts
| Nutrient | Per 100 g | Per typical portion (30 g) |
|---|---|---|
| Calories | 335 kcal | 100.5 kcal |
| Protein | 12.6 g | 3.8 g |
| Carbohydrate | 70.6 g | 21.2 g |
| Available carbohydrate | 60.6 g | 18.2 g |
| Fat | 3.1 g | 0.9 g |
| Dietary fibre | 10 g | 3 g |
The typical portion is approximate, for comparison purposes.
Comparison & smarter alternatives
Among the foods in Grains & starches with a glycemic index (35), it ranks 13 (lowest first).
Smart alternatives from the same family:
Frequently asked questions
Is Buckwheat Flour good for weight loss?
It can be included in moderation: it contains 10 g of fibre per 100 g, which supports fullness, and a 30 g portion gives 100 kcal.
How does Buckwheat Flour affect blood sugar?
Its glycemic index is 50 (Low), a clinically reviewed estimate rather than a laboratory measurement. A typical 30 g portion has a glycemic load of 9.1 (Low), so the effect of this portion on blood sugar is limited.
What is the nutritional value of a typical portion of Buckwheat Flour?
A typical 30 g portion of Buckwheat Flour provides about 100 kcal, 3.8 g protein, 21.2 g carbohydrate, 0.9 g fat and 3 g fibre.
Reviewed by the WiBo Health medical team · Last reviewed 13 October 2026
Disclaimer: This guidance is for nutritional lifestyle orientation and does not constitute a diagnostic medical device under EU Regulation MDR 2017/745.