Food · Cereal Grains and Pasta
Buckwheat nutrition facts
A typical portion of buckwheat (1 cup; 170 g, buckwheat) has 580 calories and 23g of protein (USDA FoodData Central). USDA lists 2 descriptions of it: per 100 g they range from 332 calories (whole grain) to 343 (buckwheat).
Nutrition Facts
* The % Daily Value (DV) 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. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Buckwheat, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 13.3g
- more than 60% of 8,218 USDA reference foods
- Calories per 100 g
- 343
- more than 78% of reference foods
- Sodium per 100 g
- 1mg
- more than 4% of reference foods
1 cup weighs 170 g in USDA's record for Buckwheat (FDC 170286).
Where the calories come from: 77% carbohydrate, 8% fat and 14% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper1.9 mg in 1 cup (170 g), 208% of the Daily Value
- Manganese2.2 mg in 1 cup (170 g), 96% of the Daily Value
- Magnesium393 mg in 1 cup (170 g), 94% of the Daily Value
- Niacin12 mg in 1 cup (170 g), 75% of the Daily Value
- Riboflavin0.7 mg in 1 cup (170 g), 56% of the Daily Value
- Phosphorus590 mg in 1 cup (170 g), 47% of the Daily Value
- Zinc4.1 mg in 1 cup (170 g), 37% of the Daily Value
- Selenium14 µg in 1 cup (170 g), 26% of the Daily Value
- Vitamin B60.4 mg in 1 cup (170 g), 21% of the Daily Value
- Thiamin0.2 mg in 1 cup (170 g), 14% of the Daily Value
- Folate51 µg DFE in 1 cup (170 g), 13% of the Daily Value
Source: USDA FoodData Central (FDC 170286), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of buckwheat USDA describes
Buckwheat has the most calories per 100 g (343); the fewest: Whole grain (332)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Buckwheat | 343 | 13.3 g | 3.4 g | 1 mg |
| Buckwheat, whole grain | 332 | 11.1 g | 3 g | 0 mg |
Every nutrient in this record (74)
The portion is 1 cup (170 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 22.5 g | 13.3 g | 45% |
| Total lipid (fat) | 5.78 g | 3.40 g | 7% |
| Carbohydrate, by difference | 122 g | 71.5 g | 44% |
| Ash | 3.57 g | 2.10 g | |
| Energy | 583 kcal | 343 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 16.6 g | 9.75 g | |
| Fiber, total dietary | 17.0 g | 10.0 g | 61% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 1.26 g | 0.74 g | 6% |
| Fatty acids, total monounsaturated | 1.77 g | 1.04 g | |
| Fatty acids, total polyunsaturated | 1.77 g | 1.04 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 30.6 mg | 18.0 mg | 2% |
| Iron, Fe | 3.74 mg | 2.20 mg | 21% |
| Magnesium, Mg | 393 mg | 231 mg | 94% |
| Phosphorus, P | 590 mg | 347 mg | 47% |
| Potassium, K | 782 mg | 460 mg | 17% |
| Sodium, Na | 1.70 mg | 1.00 mg | 0% |
| Zinc, Zn | 4.08 mg | 2.40 mg | 37% |
| Copper, Cu | 1.87 mg | 1.10 mg | 208% |
| Manganese, Mn | 2.21 mg | 1.30 mg | 96% |
| Selenium, Se | 14.1 µg | 8.30 µg | 26% |
Vitamins (15)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Vitamin C, total ascorbic acid | 0 mg | 0 mg | 0% |
| Thiamin | 0.17 mg | 0.10 mg | 14% |
| Riboflavin | 0.72 mg | 0.42 mg | 56% |
| Niacin | 11.9 mg | 7.02 mg | 75% |
| Pantothenic acid | 2.10 mg | 1.23 mg | |
| Vitamin B-6 | 0.36 mg | 0.21 mg | 21% |
| Folate, total | 51.0 µg | 30.0 µg | |
| Vitamin B-12 | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 51.0 µg | 30.0 µg | |
| Folate, DFE | 51.0 µg | 30.0 µg | 13% |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.33 g | 0.19 g | |
| Threonine | 0.86 g | 0.51 g | |
| Isoleucine | 0.85 g | 0.50 g | |
| Leucine | 1.41 g | 0.83 g | |
| Lysine | 1.14 g | 0.67 g | |
| Methionine | 0.29 g | 0.17 g | |
| Cystine | 0.39 g | 0.23 g | |
| Phenylalanine | 0.88 g | 0.52 g | |
| Tyrosine | 0.41 g | 0.24 g | |
| Valine | 1.15 g | 0.68 g | |
| Arginine | 1.67 g | 0.98 g | |
| Histidine | 0.53 g | 0.31 g | |
| Alanine | 1.27 g | 0.75 g | |
| Aspartic acid | 1.93 g | 1.13 g | |
| Glutamic acid | 3.48 g | 2.05 g | |
| Glycine | 1.75 g | 1.03 g | |
| Proline | 0.86 g | 0.51 g | |
| Serine | 1.16 g | 0.69 g |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0.060 g | 0.035 g | |
| SFA 10:0 | 0.031 g | 0.018 g | |
| SFA 12:0 | 0.017 g | 0.010 g | |
| SFA 14:0 | 0.043 g | 0.025 g | |
| SFA 16:0 | 0.77 g | 0.45 g | |
| SFA 18:0 | 0.080 g | 0.047 g | |
| MUFA 18:1 | 1.68 g | 0.99 g | |
| PUFA 18:2 | 1.63 g | 0.96 g | |
| PUFA 18:3 | 0.13 g | 0.078 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0.039 g | 0.023 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0.020 g | 0.012 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 170286: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in buckwheat?
580 in 1 cup (170 g) of buckwheat; 332 to 343 per 100 g across USDA's descriptions.
How much protein is in buckwheat?
23g in 1 cup; 13.3 g per 100 g.
How much sodium is in buckwheat?
0mg in 1 cup; 1 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov