Calories in Buckwheat, whole grain
Generic food Grains and Pasta
Buckwheat, whole grain contains 332 kcal per 100 g.
Roughly 80% of its calories come from carbohydrates, with 12% from protein and 8% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 123% of the Daily Value for molybdenum, 62% of the Daily Value for Biotin (B7) and 53% of the Daily Value for manganese.
The data comes from USDA FoodData Central: Foundation Foods, where most core values were measured by laboratory analysis.
Nutrition facts
The source reports no household measures (such as cups or pieces) for this food, so only weights are offered.
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 332 kcal | |
| Total fat M | 3 g | 4% |
| Saturated fat | not reported | |
| Sodium M | 0 mg | 0% |
| Total carbohydrates C | 71.1 g | 26% |
| Dietary fiber M | 4.1 g | 14% |
| Total sugars | not reported | |
| Protein C | 11.1 g | 22% |
| Thiamin (B1) M | 0.54 mg | 45% |
| Riboflavin (B2) M | 0.18 mg | 14% |
| Niacin (B3) M | 5.4 mg | 34% |
| Vitamin B6 M | 0.28 mg | 16% |
| Biotin (B7) M | 18.6 µg | 62% |
| Calcium M | 13.6 mg | 1% |
| Iron M | 2.4 mg | 14% |
| Magnesium M | 203 mg | 48% |
| Phosphorus M | 374 mg | 30% |
| Potassium M | 414 mg | 9% |
| Zinc M | 2.2 mg | 20% |
| Copper M | 0.48 mg | 53% |
| Manganese M | 1.2 mg | 53% |
| Selenium M | 13.6 µg | 25% |
| Molybdenum M | 55.2 µg | 123% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 12%
- Carbohydrates 80%
- Fat 8%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein11.1 gabove the median for cereal grains and pasta (median 9 g)
- Fiber4.1 gabove the median for cereal grains and pasta (median 3.9 g)
- Fat3 gabove the median for cereal grains and pasta (median 1.7 g)
- Sodium0 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.3 gprotein density, useful for comparing foods with different calorie levels
- Water13 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Sugars and starch (1)
| Starch M | 61.6 g |
|---|
Other components (6)
| Water M | 13 g |
|---|---|
| Nitrogen M | 1.9 g |
| Ash M | 1.8 g |
| High Molecular Weight Dietary Fiber (HMWDF) M | 4.1 g |
| Beta-glucan M | 0 g |
| Low Molecular Weight Dietary Fiber (LMWDF) M | 0 g |
Other forms of Buckwheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Buckwheat, puffed, organic | 372 | 8.8 g | 79.9 g | 1.9 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Flour, semolina, coarse and semi-coarse | 365 | 11.7 g | 73.8 g | 1.6 g |
| Semolina, unenriched | 360 | 12.7 g | 72.8 g | 1.1 g |
| Semolina, enriched | 360 | 12.7 g | 72.8 g | 1.1 g |
| Flour, semolina, fine | 366 | 13.3 g | 72 g | 1.8 g |
| Flour, wheat, all-purpose, unenriched, unbleached | 362 | 12 g | 74.6 g | 1.7 g |
| Wheat flour, all-purpose, enriched | 364 | 10.3 g | 76.3 g | 0.98 g |
| Millet, puffed, organic | 385 | 12.3 g | 73.9 g | 4.4 g |
| Wheat flour, white, bread, enriched | 361 | 12 g | 72.5 g | 1.7 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in buckwheat?
100 g of buckwheat has 332 kcal.
Is buckwheat high in protein?
Buckwheat contains 11.1 g of protein per 100 g (22% of the 50 g Daily Value). About 12% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in buckwheat?
Buckwheat has 71.1 g of total carbohydrates per 100 g, including 4.1 g of fiber.
How much fat is in buckwheat?
Buckwheat contains 3 g of fat per 100 g.
What vitamins and minerals does buckwheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are molybdenum (123% DV), Biotin (B7) (62% DV), manganese (53% DV), copper (53% DV) and magnesium (48% DV). The full list is in the vitamins and minerals table above.
How much sodium is in buckwheat?
100 g contains 0 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: Foundation Foods, record dated April 20, 2023. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: Foundation Foods, record 2512378. License: CC0 1.0 (U.S. public domain). Source record dated April 20, 2023. Imported November 6, 2026.
Last updated: . Data quality score: 85/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.