Buckwheat flour, whole-groat has 335 kcal and 10 g fiber per 100 g. Whole grain flours retain the bran and germ, providing substantially more fiber than refined versions. Fiber provides roughly 2 kcal/g instead of 4, so the real energy from whole grain flour is lower. Sourdough preparation reduces phytic acid by 62% (Lopez et al., J Agric Food Chem 2001), improving mineral absorption.
How should I track Buckwheat flour, whole-groat?
Buckwheat flour, whole-groat is high in magnesium. The key to tracking Buckwheat flour, whole-groat is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.