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[N]extrient

Buckwheat

SR Legacy·Comprehensive Reference Data

Buckwheat

Cereal Grains and Pasta

A 100g serving covers 122% of the daily recommended Copper, making Buckwheat one of the more concentrated dietary sources of this nutrient. Macronutrients distribute relatively evenly across protein (13.3g), fat (3.4g), and carbohydrates (71.5g) per 100g. Buckwheat packs 343 calories per 100g, placing it on the energy-dense side — a small serving goes a long way. With only 1mg of sodium, Buckwheat is naturally very low in sodium and suitable for sodium-restricted diets. Buckwheat provides 10g of dietary fiber per 100g (36% DV), contributing meaningfully toward the recommended 28g daily target. Nutritionally broad, Buckwheat delivers meaningful amounts of 15 different vitamins and minerals above 10% of daily value.

Calories343KCAL
Protein13.3G
Fat3.4G
Carbs71.5G
Fiber10G

Calorie Distribution

370kcal
  • Protein14%13.3 g
  • Fat8%3.4 g
  • Carbs77%71.5 g

Serving Size

g

% Daily Value

per 100g serving · FDA 2020 reference

≤5% low6–19% moderate≥20% good source

Nutrition Facts per 100g

Water9.8G
Energy343KCAL
Protein13.3G
Total lipid (fat)3.4G
Carbohydrate, by difference71.5G
Fiber, total dietary10.0G
Cholesterol0MG
Vitamin C, total ascorbic acid0MG
Thiamin0.10MG
Riboflavin0.42MG
Niacin7.0MG
Vitamin B-60.21MG
Folate, total30.0UG
Vitamin B-120UG
Vitamin A, RAE0UG
Vitamin D (D2 + D3)0UG
Calcium, Ca18.0MG
Iron, Fe2.2MG
Magnesium, Mg231MG
Phosphorus, P347MG
Potassium, K460MG
Sodium, Na1.0MG
Zinc, Zn2.4MG
Copper, Cu1.1MG
Manganese, Mn1.3MG
Selenium, Se8.3UG
Energy1435kJ
Ash2.1G
Pantothenic acid1.2MG
Folic acid0UG
Folate, food30.0UG
Folate, DFE30.0UG
Vitamin B-12, added0UG
Retinol0UG
Vitamin A, IU0IU
Vitamin D (D2 + D3), International Units0IU
Fatty acids, total saturated0.74G
SFA 4:00G
SFA 6:00G
SFA 8:00.04G
SFA 10:00.02G
SFA 12:00.01G
SFA 14:00.03G
SFA 16:00.45G
SFA 18:00.05G
Fatty acids, total monounsaturated1.0G
MUFA 16:10.02G
MUFA 18:10.99G
MUFA 20:10G
MUFA 22:10.01G
Fatty acids, total polyunsaturated1.0G
PUFA 18:20.96G
PUFA 18:30.08G
PUFA 18:40G
PUFA 20:40G
PUFA 20:5 n-3 (EPA)0G
PUFA 22:5 n-3 (DPA)0G
PUFA 22:6 n-3 (DHA)0G
Tryptophan0.19G
Threonine0.51G
Isoleucine0.50G
Leucine0.83G
Lysine0.67G
Methionine0.17G
Cystine0.23G
Phenylalanine0.52G
Tyrosine0.24G
Valine0.68G
Arginine0.98G
Histidine0.31G
Alanine0.75G
Aspartic acid1.1G
Glutamic acid2.0G
Glycine1.0G
Proline0.51G
Serine0.69G
Alcohol, ethyl0G

Common Serving Sizes

ServingCalProteinFatCarbs
cup (170g)58322.5g5.8g121.5g

Scaled from Buckwheat's per-100g values using USDA portion data.

More in Cereal Grains and Pasta

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Wheat Khorasan (Uncooked)

337 kcal14.5g protein

Wheat Sprouted

198 kcal7.5g protein

Cornmeal Yellow Self-rising Bolted Plain

334 kcal8.3g protein

Rice Black (Raw)

7.6g protein

Macaroni Vegetable (Cooked)

128 kcal4.5g protein

Nutritionally Similar Foods

Based on protein, fat, carbs, fiber, and 11 other nutrients

Buckwheat Groats Dry (Roasted)

346 kcal11.73g protein

Buckwheat Flour Whole-groat

335 kcal12.62g protein

Amaranth Grain (Cooked)

102 kcal3.8g protein

Buckwheat Groats (Roasted, Cooked)

92 kcal3.38g protein

Quinoa (Cooked)

120 kcal4.4g protein

Cereals Quaker Quick Oats Dry

371 kcal13.7g protein

Nutrient Highlights

  • Buckwheat is a excellent source of Magnesium (55% DV) — see top foods ranked by Magnesium
  • Buckwheat is a excellent source of Fiber (36% DV) — see top foods ranked by Fiber
  • Buckwheat is a excellent source of Protein (27% DV) — see top foods ranked by Protein
  • Buckwheat is a excellent source of Zinc (22% DV) — see top foods ranked by Zinc
  • Buckwheat is a good source of Iron (12% DV) — see top foods ranked by Iron

Dietary Considerations

  • With 460mg of potassium per 100g, individuals on a renal diet should moderate their intake of Buckwheat. See the Kidney Disease & Low-Potassium Diet guide for more.

  • Buckwheat is naturally low in sodium at 1mg per 100g, making it compatible with the DASH diet. See the DASH Diet Guide.

  • The high fiber (10.0g) and low fat profile makes Buckwheat a solid choice for blood sugar management. See the Diabetes & Low-Glycemic Guide.

Rankings Among 8,262 USDA Foods

  • Magnesium: top 2% (#165 of 8,262)
  • Fiber: top 3% (#248 of 8,262)
  • Potassium: top 10% (#826 of 8,262)

Explore by Nutrient

Top foods in ProteinTop foods in FiberTop foods in IronTop foods in CalciumTop foods in PotassiumTop foods in SodiumTop foods in MagnesiumTop foods in Zinc
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Nutrition Facts

Serving Size 100g

Calories343
% Daily Value*
Total Fat 3.4G4%
Cholesterol 0MG0%
Sodium 1.0MG0%
Total Carbohydrate 71.5G26%
Dietary Fiber 10.0G36%
Total Sugars 0
Protein 13.3G27%
Vitamin D 0UG0%
Calcium 18.0MG1%
Iron 2.2MG12%
Potassium 460MG10%

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

Data Source

Data sourced from USDA FoodData Central — SR Legacy. FDC ID: 170286.

View on USDA FoodData Central →