Grains And Cereals • Deep Nutrition Analytics
Buckwheat
Delivering 344 kcal per 100 grams, Buckwheat functions as a grains and cereals with carbohydrates (71.5g) driving its core energy contribution. Standing out in micronutrient concentration, it provides 122% of your daily value for Copper (1.1 mg) in a standard 100g portion. Despite a higher energy concentration (3.4 kcal/g), it delivers substantial micronutrient density to support nutrient-dense meal planning.
- Protein
- 13.2 g
- Carbohydrates
- 71.5 g
- Fat
- 3.4 g
- Fiber
- 10 g
Carbohydrate Quality & Sustained Energy
Buckwheat delivers 71.5g of carbohydrates balanced with 10g of fiber, yielding 61.5g 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 |
|---|---|
| Energy | 1440 kJ |
| Total lipid (fat) | 3.4 g |
| Carbohydrate, by difference | 71.5 g |
| Energy | 343 kcal |
| Fiber, total dietary | 10 g |
| Protein | 13.2 g |
Micronutrients
| Nutrient | Amount per 100 g |
|---|---|
| Copper | 1.1 mg |
| Manganese | 1.3 mg |
| Magnesium | 231 mg |
| Phosphorus | 347 mg |
| Zinc | 2.4 mg |
Vitamins
| Nutrient | Amount per 100 g |
|---|---|
| Vitamin B-6 | 0.2 mg |
Minerals
| Nutrient | Amount per 100 g |
|---|---|
| Calcium, Ca | 18 mg |
| Potassium, K | 460 mg |
| Zinc, Zn | 2.4 mg |
| Iron, Fe | 2.2 mg |
| Magnesium, Mg | 231 mg |
| Phosphorus, P | 347 mg |
| Sodium, Na | 1 mg |
| Copper, Cu | 1.1 mg |
| Manganese, Mn | 1.3 mg |
| Selenium, Se | 8.3 µg |
Other nutrients
| Nutrient | Amount per 100 g |
|---|---|
| Folate, DFE | 30 µg |
| Water | 9.8 g |
| Isoleucine | 0.5 g |
| Leucine | 0.8 g |
| Lysine | 0.7 g |
| Cystine | 0.2 g |
| Valine | 0.7 g |
| Arginine | 1 g |
| Histidine | 0.3 g |
| Aspartic acid | 1.1 g |
| Serine | 0.7 g |
| Niacin | 7 mg |
| Pantothenic acid | 1.2 mg |
| MUFA 22:1 | 0 g |
| Fatty acids, total monounsaturated | 1 g |
| SFA 10:0 | 0 g |
| SFA 16:0 | 0.5 g |
| SFA 18:0 | 0 g |
| MUFA 18:1 | 1 g |
| PUFA 18:2 | 1 g |
| PUFA 18:3 | 0.1 g |
| Fatty acids, total polyunsaturated | 1 g |
| Ash | 2.1 g |
| Fatty acids, total saturated | 0.7 g |
| SFA 8:0 | 0 g |
| SFA 12:0 | 0 g |
| SFA 14:0 | 0 g |
| MUFA 16:1 | 0 g |
| Thiamin | 0.1 mg |
| Riboflavin | 0.4 mg |
| Folate, total | 30 µg |
| Folate, food | 30 µg |
| Tryptophan | 0.2 g |
| Threonine | 0.5 g |
| Methionine | 0.2 g |
| Phenylalanine | 0.5 g |
| Tyrosine | 0.2 g |
| Alanine | 0.7 g |
| Glutamic acid | 2 g |
| Glycine | 1 g |
| Proline | 0.5 g |
Nutritional Highlights & Outliers
Magnesium Support
Offers 231 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
Common serving sizes
- cup170 g
Compare Buckwheat with Category Peers
Barley flour or meal vs Buckwheat
Compared to Barley flour or meal, Buckwheat has 1% less fiber and 0% higher calories per 100g.
Buckwheat vs Buckwheat groats, roasted, dry
Compared to Buckwheat groats, roasted, dry, Buckwheat has 3% less fiber and 1% lower calories per 100g.
Frequently Asked Questions
How many calories are in Buckwheat?
A standard 100-gram serving of Buckwheat contains 344 calories (1439 kJ), alongside 13.2g of protein, 71.5g of carbohydrates, and 3.4g of fat.
In common serving sizes:- 170g (cup): ~585 kcal
Is Buckwheat suitable for a keto or low-carb diet?
No, it is generally not ideal for strict keto. With 61.5g of net carbs per 100g (71.5g total carbs minus 10g fiber), consuming Buckwheat will quickly use up a substantial portion of your daily keto carbohydrate allowance.
What are the main vitamins and minerals found in Buckwheat?
According to MicroNutritious deep analytics of USDA laboratory data, the most significant micronutrients in a 100g serving of Buckwheat are:
- Copper: 1.1 mg (122% of your daily value)
- Manganese: 1.3 mg (57% of your daily value)
- Magnesium: 231 mg (55% of your daily value)
Values are standardized against FDA Daily Values for a 2,000 calorie diet.
Data source: USDA FoodData Central, SR Legacy (FDC ID 170286).