Buckwheat
FDC ID: 170286
At a glance
Buckwheat is a high-calorie food in the Cereal Grains and Pasta category, providing 343 kcal per 100g. Each 100g supplies 13.3g of protein, 3.4g of fat, 71.5g of carbohydrates. It is an especially good source of copper (122% of the Daily Value), manganese (57% of the Daily Value), magnesium (55% of the Daily Value). All values are per 100g and based on USDA FoodData Central public-domain data.
Energy
343
kcal
Protein
13.3
g
Total Fat
3.4
g
Total Carbohydrate
71.5
g
Dietary Fiber
10
g
Nutrition profile of Buckwheat
Buckwheat provides about 343 kcal per 100g, a high energy density. Nutritionally it is a solid protein source, carbohydrate-dense.
Key nutrients and what they do
- Copper 122%aids iron use and the formation of red blood cells and collagen
- Manganese 57%supports bone formation and enzymes in carbohydrate/fat metabolism
- Magnesium 55%supports hundreds of enzyme reactions, energy metabolism and muscle function
- Niacin 44%supports energy metabolism and skin/mucosal health
※ % daily value is per 100g against adult reference intakes.
Who it suits
- ✓people seeking lean protein while limiting fat
- ✓people wanting more fiber for digestion or blood-sugar balance
- ✓people focused on energy metabolism and muscle condition
- ✓people concerned about digestion or blood-sugar balance
Things to keep in mind
- !Energy density is high, so portion size matters for balance.
This overview is general information based on public nutrition data and is not intended for diagnosis or treatment. Disclaimer
Products & books related to Buckwheat
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Nutrition by Serving Size
| Nutrient | Per 100g | 1 oz (28g) |
|---|---|---|
| Calories | 343 kcal | 97 kcal |
| Protein | 13.3 g | 3.8 g |
| Fat | 3.4 g | 1.0 g |
| Carbs | 71.5 g | 20.3 g |
| Fiber | 10 g | 2.8 g |
Serving values are converted from the per-100g data (1 oz = 28.35g). Actual portion weights vary.
Daily Value Radar(% of FDA Daily Value)
Nutrient Rankings(top 15 by % Daily Value)
Explore Cereal Grains and Pasta Rankings
Full Nutrition Facts(per 100g)
| Nutrient | Amount | % Daily Value | Notes |
|---|---|---|---|
| Energy | 343 kcal | 17.2% | |
| Water | 9.75 g | — | |
| Protein | 13.25 g | 26.5% | |
| Cholesterol | 0 mg | 0.0% | |
| Total Fat | 3.40 g | 4.4% | |
| Total Carbohydrate | 71.50 g | 26.0% | |
| Dietary Fiber | 10 g | 35.7% | |
| Sodium | 1 mg | 0.0% | |
| Potassium | 460 mg | 9.8% | |
| Calcium | 18 mg | 1.4% | |
| Magnesium | 231 mg | 55.0% | |
| Phosphorus | 347 mg | 27.8% | |
| Iron | 2.20 mg | 12.2% | |
| Zinc | 2.40 mg | 21.8% | |
| Copper | 1.10 mg | 122.2% | |
| Manganese | 1.30 mg | 56.5% | |
| Selenium | 8.30 μg | 15.1% | |
| Retinol | 0 μg | — | |
| Vitamin A | 0 μgRAE | 0.0% | |
| Vitamin D | 0 μg | 0.0% | |
| Thiamin | 0.10 mg | 8.4% | |
| Riboflavin | 0.42 mg | 32.7% | |
| Niacin | 7.02 mg | 43.9% | |
| Vitamin B6 | 0.21 mg | 12.4% | |
| Vitamin B12 | 0 μg | 0.0% | |
| Folate | 30 μg | 7.5% | |
| Pantothenic Acid | 0 mg | 0.0% |
Frequently Asked Questions
How many calories are in Buckwheat per 100g?
Buckwheat has 343 kcal (calories) per 100g.
What are the macros in Buckwheat?
Per 100g, Buckwheat provides 13.3g protein, 3.4g fat, 71.5g carbohydrates.
What vitamins and minerals does Buckwheat provide?
Per 100g, Buckwheat is a notable source of Copper (about 122% of the Daily Value), Manganese (about 57% of the Daily Value), Magnesium (about 55% of the Daily Value).
What is the source of this nutrition data for Buckwheat?
These per-100g values come from USDA FoodData Central (public domain).
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Data Source
This data is sourced from USDA FoodData Central (Public Domain).
USDA FoodData Central (Public Domain)