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.
Calorie split: 12% protein · 81% carbs · 7% fat
↓ Full nutrition💚 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 (USDA data · 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.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.40 kcal/g · 13% calories from protein · 8.5 g fiber · 7.2 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.16 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.