Grains And Cereals • Deep Nutrition Analytics
Buckwheat, whole grain
Buckwheat, whole grain is a grains and cereals providing 356 kcal per 100g serving, primarily fueled by carbohydrates (71.1g) for accessible carbohydrate energy. On the micronutrient spectrum, it provides a strong 53% DV of Copper (0.476 mg) per 100g. A higher calorie density (3.6 kcal/g) is balanced by deep micronutrient richness across multiple essential vitamins and minerals.
- Protein
- 11.1 g
- Carbohydrates
- 71.1 g
- Fat
- 3 g
- Fiber
- 4 g
Carbohydrate Quality & Sustained Energy
Buckwheat, whole grain delivers 71.1g of carbohydrates balanced with 4g of fiber, yielding 67.1g of net carbs per 100g. This macro structure supports glycogen replenishment and stable digestive transit.
Complete Nutrition Profile (per 100 g)
Macronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g |
| Total lipid (fat) | 3 g |
| Total dietary fiber (AOAC 2011.25) | 4.8 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.1 g |
| Fiber, total dietary | 4 g |
| Energy (Atwater General Factors) | 356 kcal |
| Protein | 11.1 g |
| Carbohydrate, by difference | 71.1 g |
| Energy (Atwater Specific Factors) | 332 kcal |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 0.5 mg |
| Manganese | 1.2 mg |
| Magnesium | 203 mg |
| Phosphorus | 374 mg |
| Selenium | 13.6 µg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.3 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 203 mg |
| Phosphorus, P | 374 mg |
| Potassium, K | 414 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.5 mg |
| Manganese, Mn | 1.2 mg |
| Calcium, Ca | 13.6 mg |
| Selenium, Se | 13.6 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Thiamin | 0.5 mg |
| Riboflavin | 0.2 mg |
| Molybdenum, Mo | 55.2 µg |
| Niacin | 5.4 mg |
| Biotin | 18.6 µg |
| Water | 13 g |
| Nitrogen | 1.9 g |
| Ash | 1.8 g |
| Starch | 61.6 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 203 mg of magnesium, an enzymatic cofactor involved in over 300 biochemical reactions including ATP energy synthesis.
Heart-Healthy Balance
Naturally low in sodium while offering a healthy dose of potassium, supporting cardiovascular function and cellular fluid balance.
Serving calculator
Compare Buckwheat, whole grain with Category Peers
Noodles, japanese, somen, dry vs Buckwheat, whole grain
Compared to Noodles, japanese, somen, dry, Buckwheat, whole grain has 6% less fiber and 0% lower calories per 100g.
Flour, semolina, coarse and semi-coarse vs Buckwheat, whole grain
Compared to Flour, semolina, coarse and semi-coarse, Buckwheat, whole grain has 26% more fiber and 0% lower calories per 100g.
Frequently Asked Questions
How many calories are in Buckwheat, whole grain?
A standard 100-gram serving of Buckwheat, whole grain contains 356 calories (1490 kJ), alongside 11.1g of protein, 71.1g of carbohydrates, and 3g of fat.
Is Buckwheat, whole grain suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 67.1g of net carbs per 100g (71.1g total carbs minus 4g fiber), consuming Buckwheat, whole grain will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Buckwheat, whole grain?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Buckwheat, whole grain are:
- Copper: 0.476 mg (53% of your daily value)
- Manganese: 1.23 mg (53% of your daily value)
- Magnesium: 203 mg (48% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, Foundation Foods (FDC ID 2512378).