Grains · Nutrition Facts
Buckwheat Nutrition Facts
Buckwheat, despite its name, is not related to wheat and is gluten-free. It is a nutrient-dense grain that is rich in protein and fiber.
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343kcal
Calories
13.3g
Protein
71.5g
Carbs
3.4g
Fat
Where the calories come from
Full nutrition breakdown
Nutrition Facts
Per 100g · Per serving (1 cup cooked buckwheat, 170g)
| Nutrient | Per 100g | Per serving |
|---|---|---|
| Calories | 343kcal | 583.1kcal |
| Protein | 13.3g | 22.6g |
| Total Carbohydrates | 71.5g | 121.6g |
| Dietary Fiber | 10g | 17g |
| Sugars | 1.8g | 3.1g |
| Total Fat | 3.4g | 5.8g |
| Saturated Fat | 0.74g | 1.3g |
| Sodium | 1mg | 1.7mg |
| Water | 9.8g | 16.7g |
Adjust the serving size
Estimate nutrients in a portion of Buckwheat. The calculation scales the values shown per 100 g; it is not a measurement of a specific food or product.
Listed serving: 1 cup cooked buckwheat (170 g). Enter 1–5000 g.
- Calories
- 583.1 kcal
- Protein
- 22.61 g
- Carbohydrates
- 121.55 g
- Fiber
- 17 g
- Sugars
- 3.06 g
- Fat
- 5.78 g
- Sodium
- 1.7 mg
Estimate only. Food varieties, brands, preparation, and actual portion weights can change the values. Use product packaging for packaged foods.
Key vitamins & minerals
55% Daily Value
57% Daily Value
28% Daily Value
12% Daily Value
Serving ideas
- Use buckwheat as a base for a hearty salad with mixed vegetables and a vinaigrette.
- Cook buckwheat with water or broth and serve it as a side dish with grilled chicken or fish.
- Make buckwheat pancakes with a mix of buckwheat flour and wheat flour for a lighter texture.
Storage
Storage tip: Store buckwheat in an airtight container in a cool, dry place to maintain its freshness and flavor.
Record status
This page presents a record from our public dataset. It has not been independently verified by a nutrition professional.
Source context
No exact USDA record match has been verified for this food. Search results may include candidates that do not match the exact record or values shown. Read our methodology.
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Frequently asked questions
Is buckwheat high in calories?
Does buckwheat contain gluten?
Is buckwheat good for weight loss?
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