Buckwheat · Fagopyrum esculentum
Buckwheat, whole grain
Nutrition facts per 100 g · edible portion
Cereals And Cereal ProductsDietary labels are inferred automatically from Buckwheat, whole grain'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 28/100
How many beneficial nutrients Buckwheat, whole grain 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, whole grain come from — the split across carbs, fat & protein.
80% from carbs
-
Carbs 80%71.1 g per serving
-
Fat 8%3.0 g per serving
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Protein 12%11.1 g per serving
What Buckwheat, whole grain 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 | 71.1 g | |
| Dietary Fiber | 4.0 g | |
| Starch | 61.6 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 3.0 g |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 11.1 g |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | ~ | — |
| Vitamin C | ~ | — |
| Vitamin D | ~ | — |
| Vitamin E | ~ | — |
| Vitamin K | ~ | — |
| Thiamin (B1) | 0.5 mg | |
| Riboflavin (B2) | 0.2 mg | |
| Niacin (B3) | 5.4 mg | |
| Vitamin B6 | 0.3 mg | |
| Folate (B9) | ~ | — |
| Vitamin B12 | ~ | — |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 13.6 mg | |
| Iron | 2.4 mg | |
| Magnesium | 203.0 mg | |
| Phosphorus | 373.7 mg | |
| Potassium | 414.5 mg | |
| Sodium | 0.0 mg | |
| Zinc | 2.2 mg | |
| Copper | 0.5 mg | |
| Manganese | 1.2 mg | |
| Selenium | 13.6 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | ~ | — |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | ~ | — |
| Caffeine | ~ | — |
| Theobromine | ~ | — |
| Ash | 1.8 g | — |
About Buckwheat, whole grain
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, whole grain?
There are 356 calories in 100 g of Buckwheat, whole grain.
How much protein is in Buckwheat, whole grain?
Buckwheat, whole grain contains 11.1 g of protein per 100 g.
How many carbs are in Buckwheat, whole grain?
Buckwheat, whole grain has 71.1 g of carbohydrates per 100 g.
How much fat is in Buckwheat, whole grain?
Buckwheat, whole grain provides 3.0 g of total fat per 100 g.
What is Buckwheat, whole grain a good source of?
Buckwheat, whole grain is an excellent source of Copper (53% DV), Manganese (53% DV), Magnesium (48% DV), Thiamin (B1) (45% DV), Niacin (B3) (34% DV) and Phosphorus (30% DV) and a good source of Vitamin B6, Dietary Fiber, Riboflavin (B2) and Iron (per 100 g). Daily Values are based on a 2,000-calorie diet.
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