Calories in Buckwheat
Generic food Grains and Pasta
Buckwheat contains 343 kcal per 100 g. A typical serving of 1 cup (170 g) provides about 583 kcal.
Roughly 77% of its calories come from carbohydrates, with 14% 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 122% of the Daily Value for copper, 57% of the Daily Value for manganese and 55% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 343 kcal | |
| Total fat ? | 3.4 g | 4% |
| Saturated fat ? | 0.74 g | 4% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 1 mg | 0% |
| Total carbohydrates C | 71.5 g | 26% |
| Dietary fiber ? | 10 g | 36% |
| Total sugars | not reported | |
| Protein ? | 13.3 g | 27% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.1 mg | 8% |
| Riboflavin (B2) ? | 0.43 mg | 33% |
| Niacin (B3) ? | 7 mg | 44% |
| Pantothenic acid (B5) ? | 1.2 mg | 25% |
| Vitamin B6 ? | 0.21 mg | 12% |
| Folate (B9) C | 30 µg | 8% |
| Vitamin B12 Z | 0 µg | 0% |
| Calcium ? | 18 mg | 1% |
| Iron ? | 2.2 mg | 12% |
| Magnesium ? | 231 mg | 55% |
| Phosphorus ? | 347 mg | 28% |
| Potassium ? | 460 mg | 10% |
| Zinc ? | 2.4 mg | 22% |
| Copper ? | 1.1 mg | 122% |
| Manganese ? | 1.3 mg | 57% |
| Selenium I | 8.3 µg | 15% |
% 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 14%
- Carbohydrates 77%
- 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
- Protein13.3 gin the top quarter of cereal grains and pasta (median 9 g)
- Fiber10 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat3.4 gin the top quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.74 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium1 mgin the lowest quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.9 gprotein density, useful for comparing foods with different calorie levels
- Water9.8 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 1 g |
|---|---|
| Polyunsaturated fat ? | 1 g |
Amino acids (18)
| Tryptophan ? | 0.19 g |
|---|---|
| Threonine ? | 0.51 g |
| Isoleucine ? | 0.5 g |
| Leucine ? | 0.83 g |
| Lysine ? | 0.67 g |
| Methionine ? | 0.17 g |
| Cystine ? | 0.23 g |
| Phenylalanine ? | 0.52 g |
| Tyrosine ? | 0.24 g |
| Valine ? | 0.68 g |
| Arginine ? | 0.98 g |
| Histidine ? | 0.31 g |
| Alanine ? | 0.75 g |
| Aspartic acid ? | 1.1 g |
| Glutamic acid ? | 2 g |
| Glycine ? | 1 g |
| Proline ? | 0.51 g |
| Serine ? | 0.69 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.96 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.035 g |
| SFA 10:0 ? | 0.018 g |
| SFA 12:0 ? | 0.01 g |
| SFA 14:0 ? | 0.025 g |
| SFA 16:0 ? | 0.45 g |
| SFA 18:0 ? | 0.047 g |
| MUFA 18:1 ? | 0.99 g |
| PUFA 18:3 ? | 0.078 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.023 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0.012 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (8)
| Water ? | 9.8 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 2.1 g |
| Energy ? | 1,435 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 30 µg |
| Vitamin B-12, added Z | 0 µg |
Other forms of Buckwheat
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat, whole grain | 332 | 11.1 g | 71.1 g | 3 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 |
|---|---|---|---|---|
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Flour, spelt, whole grain | 341 | 14.5 g | 70.7 g | 2.5 g |
| Flour, whole wheat, unenriched | 370 | 15.1 g | 71.2 g | 2.7 g |
| Buckwheat flour, whole-groat | 335 | 12.6 g | 70.6 g | 3.1 g |
| Oats, whole grain, rolled, old fashioned | 379 | 13.5 g | 68.7 g | 5.9 g |
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Flour, oat, whole grain | 386 | 13.2 g | 69.9 g | 6.3 g |
| Wheat, hard red winter | 327 | 12.6 g | 71.2 g | 1.5 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 343 kcal. 1 cup (170 g): about 583 kcal.
Is buckwheat high in protein?
Buckwheat contains 13.3 g of protein per 100 g (27% of the 50 g Daily Value), or 22.5 g in 1 cup (170 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is among the highest quarter (median 9 g).
How many carbs are in buckwheat?
Buckwheat has 71.5 g of total carbohydrates per 100 g, including 10 g of fiber.
How much fat is in buckwheat?
Buckwheat contains 3.4 g of fat per 100 g, of which 0.74 g is saturated (4% of the Daily Value).
What vitamins and minerals does buckwheat contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (122% DV), manganese (57% DV), magnesium (55% DV), Niacin (B3) (44% DV) and Riboflavin (B2) (33% DV). The full list is in the vitamins and minerals table above.
How much sodium is in buckwheat?
100 g contains 1 mg of sodium, 0% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170286. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.