17 Fit Food calories Grains, legumes and flour
Buckwheat flour calories and nutrition facts
Buckwheat flour: 335 kcal per 100 g, protein 12.6 g, fat 3.1 g, carbs 60.6 g. 1 tbsp (10 g): 34 kcal.
Buckwheat flour is ground from the seeds of a plant related to rhubarb, so despite the name it contains no wheat and no gluten; it gives Breton galettes, Russian blini and Japanese soba their earthy flavor. It has about 335 kcal per 100 g and is high in fiber and rich in magnesium. Many soba noodles and pancake mixes also contain wheat flour, so check the label.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- Protein 16%
- Fat 9%
- Carbs 76%
In everyday portions
- 1 tbsp ≈ 10 g 34 kcal P 1.3 · F 0.3 · C 6.1 g
- Typical serving · 30 g 101 kcal P 3.8 · F 0.9 · C 18.2 g
- 100 kcal is 30 g this much of it gives 100 kcal
- 20 g of protein is 160 g this much to eat for 20 g of protein
- Energy density Medium 3.4 kcal per gram: the lower it is, the more food you get for the same calories
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011). What the % means
Energy and macros
- Energy 335 kcal 1,402 kJ 17%
- Protein 12.6 g 25%
- Fat 3.1 g 4%
- Carbs available, without fibre 60.6 g 23%
- Fibre 10 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 16%
- Fat 9%
- Carbs 76%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.32 mg 3%
- Vitamin K 7 µg 9%
- Vitamin C 0 mg 0%
- Vitamin B1 thiamin 0.417 mg 38%
- Vitamin B2 riboflavin 0.19 mg 14%
- Vitamin B3 niacin 6.2 mg 38%
- Vitamin B5 pantothenic acid 0.44 mg 7%
- Vitamin B6 0.582 mg 42%
- Folate B9 54 µg 27%
- Vitamin B12 0 µg 0%
- Choline 54.2 mg
Minerals
- Potassium 577 mg 29%
- Calcium 41 mg 5%
- Phosphorus 337 mg 48%
- Magnesium 251 mg 67%
- Iron 4.1 mg 29%
- Zinc 3.1 mg 31%
- Copper 0.515 mg 52%
- Manganese 2 mg 101%
- Selenium 5.7 µg 10%
- Iodine 2.5 µg 2%
- Sodium 11 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Very low salt
- High in manganese
- High in magnesium
- High in copper
- High in phosphorus
- High in vitamin B6
- High in vitamin B3
- High in vitamin B1
- High in zinc
- Source of iron
- Source of potassium
- Source of folate
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 77% More protein than 77% of grains, legumes and flours.
- 80% More fibre than 80% of grains, legumes and flours.
- 80% More manganese than 80% of grains, legumes and flours.
- 98% More magnesium than 98% of grains, legumes and flours.
- 84% More copper than 84% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Bran flakes 360 kcal
- Rye flour 349 kcal
- Semolina 360 kcal
- Quinoa 368 kcal
- Wild rice 357 kcal
- Bulgur 342 kcal
More in Grains, legumes and flour
- Oat flour 404 kcal
- Rice flour 366 kcal
- Chickpea flour 387 kcal
- Tapioca pearls 358 kcal
- Oat bran 246 kcal
- Oats 379 kcal
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Where these numbers come from
USDA FoodData Central (SR Legacy, USA), code 170687.
The vitamins and minerals it lacked come from the Swiss Food Composition Database.
Carbs are available carbohydrates, without fibre, as on EU labels.