Calories in Buckwheat: Nutrition Facts & Serving Sizes
Per 1 cup (170g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
One cup of buckwheat (170g) contains 583 calories with 22.6g of protein, 121.6g of carbs, and 5.8g of fat. Per 100g, buckwheat provides 343 calories, 13.3g of protein, 71.5g of carbs, and 3.4g of fat. Despite its name, buckwheat is not wheat and is entirely gluten-free. It is a seed from the plant Fagopyrum esculentum, making it suitable for people with celiac disease or gluten sensitivity. The standout micronutrient is magnesium at 231mg per 100g (55% daily value), one of the highest among common grains. Buckwheat also provides 10g of fiber per 100g, 13.3g of protein (high for a grain), and 460mg of potassium per 100g. With a complete amino acid profile and high protein content, buckwheat is one of the most nutritious grain alternatives available.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (170g) | 583.1 | 22.6g | 121.6g | 5.8g | 17g |
| 100g | 343 | 13.3g | 71.5g | 3.4g | 10g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 343 | 17% |
| Protein | 13.3g | 27% |
| Total Fat | 3.4g | 4% |
| Saturated Fat | 0.7g | 4% |
| Total Carbohydrates | 71.5g | 26% |
| Dietary Fiber | 10g | 36% |
| Sugars | 0g | |
| Sodium | 1mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 0.7g | 0% |
| Calcium | 18mg | 1% |
| Iron | 2.2mg | 12% |
| Potassium | 460mg | 10% |
| Vitamin B6 | 0.2mg | 12% |
| Magnesium | 231mg | 55% |
| Phosphorus | 347mg | 28% |
| Zinc | 2.4mg | 22% |
| Selenium | 8.3mcg | 15% |
| Folate | 30mcg | 8% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.4mg | 31% |
| Niacin (B3) | 7mg | 44% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Buckwheat
Buckwheat is one of the most nutritionally complete grain alternatives available. The 13.3g of protein per 100g is exceptionally high compared to most grains (white rice has 6.8g, oats have around 13g). Buckwheat is also a complete protein, meaning it contains all nine essential amino acids including lysine, which is often deficient in other plant-based grain sources.
The 231mg of magnesium per 100g is one of the standout reasons to include buckwheat in your diet. Magnesium supports over 300 enzymatic functions including ATP production, muscle contraction and relaxation, protein synthesis, and sleep quality. Athletes who train hard have higher magnesium requirements, and most people do not consume enough from diet alone.
The 10g of fiber per 100g supports digestive health, feeds beneficial gut bacteria, and slows carbohydrate absorption, resulting in a lower glycemic index than refined grains. Buckwheat's lower glycemic index (around 54) means more stable blood sugar and sustained energy output compared to white rice or white bread.
Buckwheat also contains rutin, a bioflavonoid antioxidant that supports blood vessel integrity and has anti-inflammatory properties. The 460mg of potassium per 100g supports fluid balance and muscle function. Buckwheat can be cooked as a porridge (kasha), used in pancakes, or eaten as noodles (soba), making it one of the more versatile grain alternatives.
Dietary Considerations
Buckwheat is naturally gluten-free, vegan, dairy-free, and paleo-friendly. Despite the name, it contains no wheat and is safe for people with celiac disease or wheat allergy. However, cross-contamination can occur in facilities that also process wheat. Buckwheat is not keto-friendly due to 71.5g of carbs per 100g. It is suitable for weight loss as part of a balanced diet, as its high fiber and protein content promotes satiety better than refined grains. Its low glycemic index makes it a better choice than white rice for blood sugar management.
Daily Intake (100g)
100g of buckwheat provides 17% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in buckwheat?
Buckwheat has 343 calories per 100g (dry) and 583 calories per cup (170g dry). Cooked buckwheat (kasha) has about 92 calories per 100g as it absorbs water during cooking.
Is buckwheat good for weight loss?
Buckwheat is a good grain choice for weight loss. With 13.3g of protein and 10g of fiber per 100g, it promotes satiety better than most grains. Its lower glycemic index also helps prevent blood sugar spikes and crashes that trigger hunger. Portion control still applies at 343 calories per 100g dry.
How much protein in buckwheat?
Buckwheat has 13.3g of protein per 100g (dry) and 22.6g per cup (170g). It is also a complete protein, containing all nine essential amino acids. This makes it one of the best plant-based grain protein sources available.
Is buckwheat gluten-free?
Yes, buckwheat is naturally gluten-free despite containing the word 'wheat' in its name. It is not related to wheat and is safe for people with celiac disease or gluten sensitivity. Look for certified gluten-free buckwheat products to avoid cross-contamination risk.
What is the difference between buckwheat and oatmeal?
Buckwheat has more protein (13.3g vs about 13g per 100g dry) and more fiber (10g vs 4g per 100g) than oatmeal, and is naturally gluten-free. Oatmeal has a slightly milder flavor. Both have a low to medium glycemic index. Buckwheat has significantly more magnesium (231mg vs 77mg per 100g).
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