How many calories are in Organic Buckwheat?

100 g of Organic Buckwheat has 356 kcal. Serving, 1/4 cup, 45 g (45 g): about 160 kcal.

Is Organic Buckwheat high in protein?

Organic Buckwheat contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value), or 6 g in serving, 1/4 cup, 45 g (45 g). About 15% of its calories come from protein. Compared with other grains and pasta, that is among the highest quarter (median 12 g).

How many carbs are in Organic Buckwheat?

Organic Buckwheat has 73.3 g of total carbohydrates per 100 g, including 4.4 g of fiber and 0 g of sugars.

How much fat is in Organic Buckwheat?

Organic Buckwheat contains 2.2 g of fat per 100 g, of which 0 g is saturated (0% of the Daily Value).

What vitamins and minerals does Organic Buckwheat contain?

Per 100 g, the most notable amounts relative to the Daily Value are copper (131% DV), manganese (61% DV), magnesium (59% DV), Niacin (B3) (47% DV) and Riboflavin (B2) (35% DV). The full list is in the vitamins and minerals table above.

How much sodium is in Organic 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: Branded Foods, record dated October 25, 2026. FoodFactly last checked it on November 7, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Organic Buckwheat

Packaged product Grains and Pasta Bob's Red Mill

Organic Buckwheat contains 356 kcal per 100 g. A serving, 1/4 cup, 45 g (45 g) provides about 160 kcal.

Roughly 80% of its calories come from carbohydrates, with 15% from protein and 5% from fat (estimated with general energy factors).

That is close to the median for grains and pasta on FoodFactly (346 kcal per 100 g).

100 g provides 131% of the Daily Value for copper, 61% of the Daily Value for manganese and 59% of the Daily Value for magnesium.

The values are label data submitted by the manufacturer to USDA FoodData Central.

Photo: Open Food Facts, CC BY-SA 3.0, Open Food Facts contributors

356kcal per 100 g

13.3 gprotein

73.3 gcarbohydrates

2.2 gfat

160kcal in serving, 1/4 cup, 45 g (45 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories L	356 kcal
Total fat L	2.2 g	3%
Saturated fat L	0 g	0%
Trans fat L	0 g
Cholesterol L	0 mg	0%
Sodium L	0 mg	0%
Total carbohydrates L	73.3 g	27%
Dietary fiber L	4.4 g	16%
Total sugars L	0 g
Added sugars L	0 g	0%
Protein L	13.3 g	27%
Vitamin C L	0 mg	0%
Vitamin D L	0 µg	0%
Thiamin (B1) L	0.11 mg	9%
Riboflavin (B2) L	0.46 mg	35%
Niacin (B3) L	7.5 mg	47%
Pantothenic acid (B5) L	1.3 mg	26%
Vitamin B6 L	0.22 mg	13%
Calcium L	9 mg	0.7%
Iron L	2.2 mg	12%
Magnesium L	247 mg	59%
Phosphorus L	388 mg	31%
Potassium L	436 mg	9%
Zinc L	2.6 mg	23%
Copper L	1.2 mg	131%
Manganese L	1.4 mg	61%

% 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 15%
Carbohydrates 80%
Fat 5%

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

Protein13.3 gin the top quarter of grains and pasta (median 12 g)
Fiber4.4 gbelow the median for grains and pasta (median 5.9 g)
Sugars0 gin the lowest quarter of grains and pasta (median 0.8 g)
Fat2.2 gbelow the median for grains and pasta (median 2.9 g)
Saturated fat0 gin the lowest quarter of grains and pasta (median 0.6 g)
Sodium0 mgin the lowest quarter of grains and pasta (median 4 mg)
Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
Water10.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat L	1.1 g
Polyunsaturated fat L	1.1 g

Individual fatty acids (4)

EPA (omega-3, 20:5 n-3) L	0 g
DHA (omega-3, 22:6 n-3) L	0 g
ALA (omega-3, 18:3 n-3) L	0.084 g
Linoleic acid (omega-6, 18:2) L	1 g

Other components (2)

Water L	10.8 g
Alcohol L	0 g

Values by source

More than one dataset describes this food. FoodFactly keeps each source's values separately instead of blending them. The headline values above come from USDA FoodData Central: Branded Foods.

Per 100 g	Open Food Facts	USDA Branded
Calories	356 kcal	356 kcal
Protein	13.3 g	13.3 g
Carbohydrates	73.3 g	73.3 g
Fat	2.2 g	2.2 g
Fiber	4.4 g	4.4 g
Sugars	0 g	0 g
Sodium	0 mg	0 mg

Product details

Brand: Bob's Red Mill
Barcode: 0039978025807
Quantity: 16 oz
Label serving: 1/4 cup (45 g)
Category: Buckwheat
Nutri-Score: A as computed by Open Food Facts
NOVA group: 1 processing level (1 to 4), as classified by Open Food Facts

Ingredients

Organic buckwheat.

As listed on the package and transcribed by Open Food Facts contributors. Always check the package for allergens.

Similar products

Food	Calories	Protein	Carbs	Fat
Kasha Sarrasin grillé Sabarot	356	12.9 g	64 g	3.5 g
Graines de sarrasin Polonia	356	12.6 g	72.4 g	3 g
Grikių Kruopos Clever	356	13 g	69 g	3.1 g
Sarrazé Krazan	356	12.9 g	64.6 g	3.6 g
Fagol (Trigo Sarraceno) Bonpreu	357	8 g	74 g	2 g
Buckwheat groats Mlin Rangus	357	15 g	64 g	3.4 g
Ekologiska Torkat Bovete Garant	357	8 g	74 g	1.7 g
Buckwheat Naturkostbar	357	14 g	63 g	3.3 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: Branded Foods, record 2671911. License: CC0 1.0 (U.S. public domain). Source record dated August 21, 2019. Imported November 6, 2026.
Open Food Facts, record 0039978025807. License: ODbL 1.0 (Open Food Facts). Source record dated October 25, 2026. Imported November 7, 2026.

Last updated: November 7, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.