Pancakes, buckwheat, dry mix, incomplete
Whole food · Baked Products
Photo: Wikipedia
This is a dry, incomplete mix for buckwheat pancakes, a rustic, nutty, and earthy alternative to classic wheat-based flapjacks. It typically requires only the addition of water or milk to form a batter, yielding a dense, hearty pancake with a distinctive, slightly bitter, and robust flavor. Nutritionally, it's a strong source of fiber and plant-based protein, making it a more substantial breakfast option.
💚 Why it's loved
People love it for its deep, earthy, and nutty flavor that stands out from sweet, fluffy pancakes. It's a beloved staple in many cultures, from French galettes to Japanese soba, offering a savory, satisfying, and wholesome alternative.
⚠️ Watch-outs & how to enjoy it better
The dense, slightly bitter taste and chewy texture can be an acquired taste for those used to sweet, light pancakes. As a dry mix, it may contain added sodium or refined sugars; to counteract, pair with protein-rich toppings like Greek yogurt or eggs, and use minimal added syrup. Buckwheat is also a common allergen for some, and its oxalate content means those with kidney issues should consume in moderation.
Key benefits
- High in dietary fiber (8.5g per 100g) for digestive health and satiety.
- Good source of plant-based protein (10.9g per 100g) for muscle maintenance.
- Naturally gluten-free (if certified), suitable for celiac or gluten-sensitive diets.
- Contains resistant starch, which may support gut health.
- Low in fat (2.7g per 100g) compared to many other pancake mixes.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Buckwheat isn't actually a grain—it's a seed from a flowering plant related to rhubarb, making it a pseudocereal.
Full nutrition (scales with serving)
| Water | 9.1 g |
| Energy | 340 kcal |
| Energy | 1423 kj |
| Protein | 10.9 g |
| Total lipid (fat) | 2.7 g |
| Ash | 6.0 g |
| Carbohydrate, by difference | 71.3 g |
| Fiber, total dietary | 8.5 g |
| Total Sugars | 7.2 g |
| Calcium, Ca | 476 mg |
| Iron, Fe | 4.7 mg |
| Magnesium, Mg | 190 mg |
| Phosphorus, P | 913 mg |
| Potassium, K | 316 mg |
| Sodium, Na | 684 mg |
| Zinc, Zn | 2.5 mg |
| Copper, Cu | 0.41 mg |
| Manganese, Mn | 1.7 mg |
| Selenium, Se | 13.1 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.54 mg |
| Riboflavin | 0.25 mg |
| Niacin | 4.1 mg |
| Pantothenic acid | 0.41 mg |
| Vitamin B-6 | 0.44 mg |
| Folate, total | 53.0 ug |
| Folic acid | 18.0 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 66.0 ug |
| Choline, total | 27.6 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 2.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 154 ug |
| Vitamin E (alpha-tocopherol) | 0.48 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.0 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.44 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.01 g |
| SFA 16:0 | 0.36 g |
| SFA 18:0 | 0.03 g |
| Fatty acids, total monounsaturated | 0.58 g |
| MUFA 16:1 | 0.01 g |
| MUFA 18:1 | 0.56 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 1.0 g |
| PUFA 18:2 | 0.94 g |
| PUFA 18:3 | 0.05 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.16 g |
| Threonine | 0.35 g |
| Isoleucine | 0.41 g |
| Leucine | 0.76 g |
| Lysine | 0.38 g |
| Methionine | 0.17 g |
| Cystine | 0.23 g |
| Phenylalanine | 0.49 g |
| Tyrosine | 0.29 g |
| Valine | 0.51 g |
| Arginine | 0.60 g |
| Histidine | 0.26 g |
| Alanine | 0.48 g |
| Aspartic acid | 0.69 g |
| Glutamic acid | 2.8 g |
| Glycine | 0.57 g |
| Proline | 0.90 g |
| Serine | 0.53 g |
FAQ
Is buckwheat pancake mix gluten-free?
Pure buckwheat is naturally gluten-free, but many commercial mixes may contain wheat flour or be cross-contaminated. Always check the label for a certified gluten-free claim.
How does buckwheat pancake mix differ from regular pancake mix?
Buckwheat mix has a denser, nuttier flavor and higher fiber/protein content. It often requires less sugar and may need different liquid ratios for the right batter consistency.
Can I use buckwheat pancake mix for savory dishes?
Yes! It's perfect for savory galettes or crepes, often filled with cheese, ham, or vegetables, especially in French and Eastern European cuisine.