✦ Naturally gluten-free ✦ Good protein with lysine ✦ Magnesium and copper ✦ Earthy umami flavour

Buckwheat flour is ground from buckwheat groats — technically a seed, not a grass — making it naturally gluten-free. It has a distinctive earthy, slightly bitter flavour and provides good protein (relatively high in lysine), useful magnesium, manganese, copper, and resistant starch. It is the traditional flour for galettes, Japanese soba noodles, and Russian blini.

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Preparation note

Mix with a neutral flour (rice, tapioca) for lighter gluten-free baking; 100% buckwheat products tend to be dense and crumbly. Hydrate with eggs or extra liquid to improve structure.

Sources: CoFID 2021

Macronutrients per 100g

367
kcal
Energy
13.3
g
Protein
71.5
g
Carbs
10.0
g
Fibre
3.10
g
Fat
0.90
g
Sugars

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

59
GI Score
🟡 Medium GI
24
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Glutamic acid 3.99 g —
Aspartic acid 0.998 g —
Leucine 0.918 g —
Proline 0.732 g —
Valine 0.678 g —
Arginine 0.665 g —
Phenylalanine 0.652 g —
Serine 0.599 g —
Isoleucine 0.532 g —
Alanine 0.532 g —
Tyrosine 0.466 g —
Glycine 0.466 g —
Threonine 0.439 g —
Lysine 0.399 g —
Methionine 0.346 g —
Histidine 0.319 g —
Cysteine 0.239 g —
Tryptophan 0.160 g —
Omega-6 (Linoleic acid) 0.800 g —
Omega-3 (Alpha-linolenic acid) 0.060 g —

* % Daily Value is the proportion of an adult EU Nutrient Reference Value (NRV) supplied by 100g of this food. NRVs are the labelling standard — the same basis as the “%RI” figures printed on food packaging — so these percentages are directly comparable with a shop label. They are a single adult figure and do not vary by age or sex, which is why they sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg where the UK RNI is 40mg. When Nutriofia assesses your own intake in the reports and trackers, it uses the age- and sex-specific UK values instead.

Fibre is shown without a percentage. Our fibre values use the UK Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two are measured differently and a single percentage would mislead. How we source and normalise our data →

Sources: CoFID 2021
Grains & Cereals Wheat & Bread Grains Phytochemical data available High fibre High protein 🇬🇧 CoFID 2021