Buckwheat · Fagopyrum esculentum
Buckwheat
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Buckwheat's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 32/100
How many beneficial nutrients Buckwheat delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Buckwheat come from — the split across carbs, fat & protein.
77% from carbs
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Carbs 77%71.5 g per serving
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Fat 8%3.4 g per serving
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Protein 14%13.3 g per serving
What Buckwheat is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 71.5 g | |
| Dietary Fiber | 10.0 g |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.4 g | |
| Saturated Fat | 0.7 g | |
| Monounsaturated Fat | 1.0 g | — |
| Polyunsaturated Fat | 1.0 g | — |
| Omega-3 Fatty Acids | 78.0 mg | — |
| Omega-6 Fatty Acids | 961.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 35.0 mg | — |
| Capric Acid | 18.0 mg | — |
| Lauric Acid | 10.0 mg | — |
| Myristic Acid | 25.0 mg | — |
| Palmitic Acid | 450.0 mg | — |
| Stearic Acid | 47.0 mg | — |
| Palmitoleic Acid | 23.0 mg | — |
| Oleic Acid | 988.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 12.0 mg | — |
| Linoleic Acid | 961.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 13.3 g | |
| Histidine | 309.0 mg | — |
| Isoleucine | 498.0 mg | — |
| Leucine | 832.0 mg | — |
| Lysine | 672.0 mg | — |
| Methionine | 172.0 mg | — |
| Phenylalanine | 520.0 mg | — |
| Threonine | 506.0 mg | — |
| Tryptophan | 192.0 mg | — |
| Valine | 678.0 mg | — |
| Alanine | 748.0 mg | — |
| Arginine | 982.0 mg | — |
| Aspartic Acid | 1,133.0 mg | — |
| Cystine | 229.0 mg | — |
| Glutamic Acid | 2,046.0 mg | — |
| Glycine | 1,031.0 mg | — |
| Proline | 507.0 mg | — |
| Serine | 685.0 mg | — |
| Tyrosine | 241.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 0.0 mcg | |
| Vitamin C | 0.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.1 mg | |
| Riboflavin (B2) | 0.4 mg | |
| Niacin (B3) | 7.0 mg | |
| Vitamin B6 | 0.2 mg | |
| Folate (B9) | 30.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.2 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 18.0 mg | |
| Iron | 2.2 mg | |
| Magnesium | 231.0 mg | |
| Phosphorus | 347.0 mg | |
| Potassium | 460.0 mg | |
| Sodium | 1.0 mg | |
| Zinc | 2.4 mg | |
| Copper | 1.1 mg | |
| Manganese | 1.3 mg | |
| Selenium | 8.3 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 2.1 g | — |
About Buckwheat
Buckwheat (Fagopyrum esculentum) is not a wheat or even a grass at all, but the seed of a flowering plant related to rhubarb, which makes it a naturally gluten-free pseudocereal. Its triangular kernels, called groats, have a hearty, earthy, slightly nutty flavor that turns deep and toasty when roasted into kasha. Nutritionally it is a standout, delivering complete plant protein with all nine essential amino acids, generous fiber, resistant starch, and minerals like manganese, copper, and magnesium, along with the antioxidant rutin.
Buckwheat flour gives Japanese soba noodles, Russian blini, Ukrainian varenyky, and thin French galettes their distinctive taste and gray color, and the groats cook up like rice, in about 15 to 20 minutes, for hot cereal, pilafs, and grain bowls. Bees make a dark, robust honey from its blossoms. Despite the name, it is safe for those avoiding gluten when milled and packed separately from wheat. Toast the raw groats in a dry pan to deepen their flavor before simmering, and take care not to overcook them into mush.
Store buckwheat in an airtight container in a cool, dry place, and refrigerate the flour, whose fat can turn rancid over time.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Buckwheat?
There are 343 calories in 100 g of Buckwheat, or about 583 calories in 1 cup (170 g).
How much protein is in Buckwheat?
Buckwheat contains 13.3 g of protein per 100 g.
How many carbs are in Buckwheat?
Buckwheat has 71.5 g of carbohydrates per 100 g.
How much fat is in Buckwheat?
Buckwheat provides 3.4 g of total fat per 100 g.
What is Buckwheat a good source of?
Buckwheat is an excellent source of Copper (122% DV), Manganese (57% DV), Magnesium (55% DV), Niacin (B3) (44% DV), Dietary Fiber (36% DV) and Riboflavin (B2) (33% DV) and a good source of Selenium, Vitamin B6, Iron and Potassium (per 100 g). Daily Values are based on a 2,000-calorie diet.
