Buckwheat nutrition facts
Per 1 cup · 170 g
of a 2,000 cal day
- Protein23g14% of calories
- Carbs122g77% of calories
- Fat5.8g8% of calories
- ✓ Sodium free
- ✓ Cholesterol free
At a glance
One serving of Buckwheat (1 cup, 170 g) has 583 calories, with 23 g of protein, 122 g of carbohydrates and 5.8 g of fat. Most of its energy comes from carbs (77% of calories). It is high in protein (45% DV), dietary fiber (61% DV) and riboflavin (b2) (56% DV).
High in
20%+ of the daily value
- Protein45%
- Dietary fiber61%
- Riboflavin (B2)56%
- Niacin75%
- Vitamin B627%
- Pantothenic acid42%
Good source of
10–19% of the daily value
- Thiamine14%
- Folate (B9)13%
- Potassium17%
Watch
20%+ of the daily value
Nothing notable
Vitamins & minerals
Amounts for 1 cup (170 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 0 μg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 μg | 0% |
| Thiamine | 0.2 mg | 14% |
| Riboflavin (B2) | 1 mg | 56% |
| Niacin | 12 mg | 75% |
| Vitamin B6 | 0.4 mg | 27% |
| Folate (B9) | 51 μg | 13% |
| Vitamin B12 | 0 μg | 0% |
| Pantothenic acid | 2 mg | 42% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 31 mg | 3% |
| Iron | 4 mg | 47% |
| Potassium | 782 mg | 17% |
| Magnesium | 393 mg | 94% |
| Phosphorus | 590 mg | 84% |
| Zinc | 4 mg | 37% |
| Copper | 2 mg | 208% |
| Manganese | 2 mg | 96% |
| Selenium | 14 μg | 26% |
Full breakdown · 26 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Arginine | 2 g | — |
| Aspartic acid | 2 g | — |
| Cystine | 0.4 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Isoleucine | 1 g | — |
| Leucine | 1 g | — |
| Lysine | 1 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 2 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 0 μg | — |
| Serine | 1 g | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0 g | — |
| Tryptophan | 0.3 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
Similar foods
160 calBob's Red Mill Hot Cereal, Organic, Creamy Buckwheat¼ cup−423 cal
160 calBob's Red Mill Buckwheat, Organic, Whole Grain¼ cup−423 cal- 150 cal
Eden Organic Whole Grain Buckwheat¼ cup uncooked−433 cal - 150 calPure Living Sprouted Buckwheat¼ cup−433 cal
- 160 calAnthony's Organic Hulled Buckwheat Groats¼ cup−423 cal
- 150 cal
Lil Bucks Original Sprouted Buckwheat Cereal¼ cup−433 cal
Burning 583 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 111minWalking (3.5 mph)
- 70minCycling (moderate)
- 49minRunning (6 mph)
- 82minSwimming laps
Common questions
How many calories are in Buckwheat?
One serving of Buckwheat (1 cup) has 583 calories, which works out to 343 calories per 100 g. That is about 29% of a 2,000-calorie day.
Is Buckwheat high in protein?
It provides a solid 23 g of protein per serving (45% of the 50 g daily value), but protein supplies only 14% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is Buckwheat keto-friendly?
It is hard to fit into a strict keto diet. One serving has 105 g of net carbs and 77% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Buckwheat?
1.7 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
