Buckwheat nutrition facts

Fagopyrum esculentum Moench

100 grams of buckwheat contain 343 calories, 13 g of protein, 72 g of carbohydrates and 3.4 g of fat. It is an excellent source of copper (122% DV), manganese (57% DV), magnesium (55% DV) and niacin (B3) (44% DV). Most of its calories (77%) come from carbs. It is high in fiber.

Nutrition Facts
Calories343
% Daily Value*
Total fat 3.4 g4%
Saturated fat 0.74 g4%
Cholesterol 0 mg0%
Sodium 1 mg0%
Total carbohydrate 71.5 g26%
Dietary fiber 10 g36%
Protein 13.2 g26%
Vitamin D 0 µg0%
Calcium 18 mg1%
Iron 2.2 mg12%
Potassium 460 mg10%

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Calorie breakdown

Protein 14%Carbs 77%Fat 8%
343calories
13.2 gprotein
71.5 gcarbs
3.4 gfat

Values shown for 100 g.

Rich in

  • Copper122%
  • Manganese57%
  • Magnesium55%
  • Niacin (B3)44%
  • Dietary fiber36%
  • Riboflavin (B2)33%

% Daily Value per 100 g

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Full nutrient profile

Amounts per 100 g. Change the serving size in the label above.

Vitamins

NutrientAmount% DV
Vitamin D0 µg0%
Vitamin A0 µg0%
Vitamin C0 mg0%
Thiamin (B1)0.1 mg8%
Riboflavin (B2)0.43 mg33%
Niacin (B3)7.02 mg44%
Pantothenic acid (B5)1.23 mg25%
Vitamin B60.21 mg12%
Folate30 µg8%
Vitamin B120 µg0%

Minerals

NutrientAmount% DV
Calcium18 mg1%
Iron2.2 mg12%
Potassium460 mg10%
Magnesium231 mg55%
Phosphorus347 mg28%
Zinc2.4 mg22%
Copper1.1 mg122%
Manganese1.3 mg57%
Selenium8.3 µg15%

Fats

NutrientAmount% DV
Saturated fat0.74 g4%
Monounsaturated fat1.04 g-
Polyunsaturated fat1.04 g-

Other

NutrientAmount% DV
Water9.75 g-
Alcohol0 g-

How it compares to other cereal grains and pasta

Per 100 gBuckwheatCategory averageDifference
Calories343284+21%
Protein13.2 g8.81 g+50%
Total carbohydrate71.5 g58.5 g+22%
Total fat3.4 g2.25 g+51%
Dietary fiber10 g5.77 g+73%
Sodium1 mg94.9 mg-99%

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Similar foods

Buckwheat flour (whole-groat)335 kcal · 12.6 g proteinBuckwheat groats (roasted, cooked)92 kcal · 3.38 g proteinBuckwheat groats (roasted, dry)346 kcal · 11.7 g proteinBulgur (dry)342 kcal · 12.3 g proteinWheat (hard white)342 kcal · 11.3 g proteinBarley flour or meal345 kcal · 10.5 g proteinWheat flour (whole-grain)340 kcal · 13.2 g proteinWheat (soft white)340 kcal · 10.7 g protein

Source: USDA FoodData Central, SR Legacy, FDC ID 170286. Daily Values are based on FDA reference amounts for a 2,000 calorie diet. Nutrient content can vary by variety, growing conditions and preparation.