Grains

Buckwheat Nutrition Facts

Buckwheat is a grain food whose nutrient profile depends on whether the kernel is whole, pearled, refined, or milled. It provides protein, dietary fiber, potassium, and magnesium.

Calories356

Protein11.1 g

Carbs71.1 g

Fat3 g

ProteinCarbsFat

Nutrition for 100 g

Calories356 kcal

Protein11.1 g

Total Fat3 g

Carbohydrates71.1 g

Fiber4 g

Sodium0 mg

Total SugarsNot reported

Source: USDA FoodData Central, record 2512378

Nutrients

Full nutrient profile

Proximates

Water12.95 g

Nitrogen1.898 g

Protein11.06534 g

Total lipid (fat)3.039 g

Ash1.815 g

Carbohydrates

Carbohydrate, by difference71.13066 g

Fiber, total dietary4.046 g

Total dietary fiber (AOAC 2011.25)4.805 g

High Molecular Weight Dietary Fiber (HMWDF)4.103 g

Low Molecular Weight Dietary Fiber (LMWDF)0 g

Beta-glucan0 g

Starch61.61 g

Minerals

Calcium, Ca13.64 mg

Iron, Fe2.444 mg

Magnesium, Mg203 mg

Phosphorus, P373.7 mg

Potassium, K414.5 mg

Sodium, Na0 mg

Zinc, Zn2.236 mg

Copper, Cu0.4764 mg

Manganese, Mn1.23 mg

Selenium, Se13.6 ug

Molybdenum, Mo55.25 ug

Vitamins and other components

Thiamin0.5388 mg

Riboflavin0.1775 mg

Niacin5.366 mg

Vitamin B-60.2776 mg

Biotin18.65 ug

Folic acid0 ug

Vitamin D (D2 + D3), International Units0 iu

Folate, DFE30 ug

Retinol0 ug

Vitamin A, RAE0 ug

Vitamin B-12, added0 ug

Pantothenic acid1.233 mg

Vitamin A, IU0 iu

Vitamin C, total ascorbic acid0 mg

Folate, total30 ug

Vitamin B-120 ug

Folate, food30 ug

Vitamin D (D2 + D3)0 ug

Lipids

SFA 4:00 g

SFA 6:00 g

PUFA 20:40 g

PUFA 18:40 g

MUFA 20:10 g

PUFA 22:6 n-3 (DHA)0 g

PUFA 20:5 n-3 (EPA)0 g

PUFA 22:5 n-3 (DPA)0 g

MUFA 22:10.012 g

Fatty acids, total monounsaturated1.04 g

SFA 10:00.018 g

SFA 16:00.45 g

SFA 18:00.047 g

MUFA 18:10.988 g

PUFA 18:20.961 g

PUFA 18:30.078 g

Fatty acids, total polyunsaturated1.039 g

Cholesterol0 mg

Fatty acids, total saturated0.741 g

SFA 8:00.035 g

SFA 12:00.01 g

SFA 14:00.025 g

MUFA 16:10.023 g

Amino acids

Isoleucine0.498 g

Leucine0.832 g

Lysine0.672 g

Cystine0.229 g

Valine0.678 g

Arginine0.982 g

Histidine0.309 g

Aspartic acid1.133 g

Serine0.685 g

Tryptophan0.192 g

Threonine0.506 g

Methionine0.172 g

Phenylalanine0.52 g

Tyrosine0.241 g

Alanine0.748 g

Glutamic acid2.046 g

Glycine1.031 g

Proline0.507 g

Other bioactive components

Alcohol, ethyl0 g

Interesting fact

Dense In One Mineral

A cup of dry roasted buckwheat groats holds about 362 mg of magnesium — among the higher figures in USDA's grain listings.

Source: NIH Office of Dietary Supplements

Practical guidance

How to choose and store Buckwheat

How to choose

Choose well-sealed packages with no moisture, clumping, or off smell.

Storage

Store in a cool, dry place in an airtight container; follow the package date.

Related foods

View all

GrainsWheat

358 kcal

Buckwheat Flour

100 g

P 8.9gC 75gF 2.5g

GrainsWheat

367 kcal

Farro (Raw)

100 g

P 12.6gC 72.1gF 3.1g

Grains

364 kcal

Sorghum Flour (White, Unenriched)

100 g

P 10.2gC 73.5gF 3.2g

GrainsWheat

357 kcal

Semolina Flour (Coarse And Semi-Coarse)

100 g

P 11.7gC 73.8gF 1.6g

GrainsWheat

358 kcal

Semolina Flour (Fine)

100 g

P 13.3gC 72gF 1.8g

Grains

373 kcal

Sorghum (Raw)

100 g

P 10.1gC 73.6gF 4.2g

GrainsWheat

357 kcal

Italian Type 00 Flour

100 g

P 11.4gC 74.4gF 1.5g

Wheat Flour (All-Purpose, Enriched, Unbleached)

GrainsWheat

358 kcal

Wheat Flour (All-Purpose, Enriched, Unbleached)

100 g

P 13.1gC 73.2gF 1.5g

Put the numbers to work

Nutrition calculators

View all

Fiber Intake Caffeine Water Intake & Hydration Keto Macro Macro Protein Intake Reverse Dieting Calorie Surplus