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What Are the Benefits of Buckwheat Flour?

author image Lisa Thompson
Lisa Thompson has been writing since 2008, when she began writing for the Prevention website. She is a holistic health practitioner, nationally certified massage therapist and National Council on Strength and Fitness-certified personal trainer. Thompson also holds certificates in nutrition and herbology from the Natural Healing Institute, as well as a Master of Education from California State University.
What Are the Benefits of Buckwheat Flour?
Ground buckwheat is the basis for buckwheat flour.

Commonly used in pancakes, buckwheat flour is a high fiber, high protein alternative to white flour. It is also higher in many essential vitamins and minerals than white flour. You can use buckwheat flour in place of white or whole-wheat flour in many recipes, including those for muffins, cookies and breads.

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A ¼ cup serving of buckwheat flour contains 100 calories, most of which come from carbohydrates. One cup contains 21 g of carbohydrates, which are mostly starch. Buckwheat flour contains a significant amount of fiber, with one serving containing 3 g, which provides nearly 10 percent of the daily value for adults.


Buckwheat flour contains less than 1 g of fat so most of the calories that do not come from carbohydrates come from protein. One serving contains 3.8 g of protein. This supplies 8 percent of the daily value for women and 7 percent for men.


A ¼ cup serving of buckwheat flour provides more than 10 percent of the daily value of four minerals. One serving supplies 18 percent of magnesium and 14 percent of phosphorus, both of which help you build strong bones and teeth. Manganese, which helps stabilize your blood sugar, is provided in even large amounts, with each serving supplying 26 percent of the daily value. Each serving provides 17 percent of the daily value of copper as well. Copper, along with iron, is important for the production of red blood cells. Buckwheat flour provides iron as well. One serving provides 7 percent of the daily value for women and 15 percent for men.


Although low in vitamin C and all fat-soluble vitamins, buckwheat flour does supply 10 percent or more of the daily value of three B vitamins. One serving supplies 10 percent of thiamin, which assists with healthy circulation. One serving also provides 12 percent of niacin. Niacin is also necessary for proper circulation. It also supports your nervous system. Additionally, one serving of buckwheat flour provides 14 percent of the daily value of B-6. B-6 helps you absorb fats and proteins.

Wheat and Gluten Free

Buckwheat flour is not technically a wheat product, so many people with wheat allergies are able to use this flour. Provided it is processed separately from wheat products, buckwheat flour is also gluten free. If you cannot tolerate gluten, buckwheat flour can take the place of wheat flour in many of your recipes. Always check the packaging on buckwheat flour to be sure it is completely gluten free.

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