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Buckwheat calories and nutrition facts
100 grams of buckwheat contains 92 calories, with 3.4 g of protein, 19.9 g of carbohydrate and 0.6 g of fat. It provides 2.7 g of fiber and 0.9 g of sugar per 100 g. Most of its calories come from carbohydrate.
Buckwheat is not wheat at all and contains no gluten — it is a seed, related to rhubarb, that behaves like a grain. Cooked it is light for its type at about 155 calories a cup, with a distinctive earthy flavour that is much stronger when toasted as kasha. It cooks in about 15 minutes and can go anywhere rice goes.
Where the calories come from
Protein 14% Carbs 81% Fat 5%
How buckwheat compares
Per 100 g, against the closest grains & pasta in this database.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat | 92 kcal | 3.4 g | 19.9 g | 0.6 g |
| Teff, cooked | 101 kcal | 3.9 g | 19.9 g | 0.7 g |
| Bulgur, cooked | 83 kcal | 3.1 g | 18.6 g | 0.2 g |
| Wild rice, cooked | 101 kcal | 4 g | 21.3 g | 0.3 g |
| Glutinous white rice, cooked | 97 kcal | 2 g | 21.1 g | 0.2 g |
Nutrition facts for buckwheat
| Nutrient | Per 100 g | Per 1 cup cooked |
|---|---|---|
| Calories | 92 kcal | 155 kcal |
| Protein | 3.4 g | 6 g |
| Carbohydrate | 19.9 g | 33 g |
| Fat | 0.6 g | 1 g |
| Fiber | 2.7 g | 5 g |
| Sugar | 0.9 g | 2 g |
| Saturated fat | 0.1 g | 0 g |
| Salt | 0 g | 0 g |
Print an EU-style nutrition label for buckwheat — per 100 g and per portion.
Vitamins and minerals in buckwheat
Per 100 g, highest share of the Daily Value first. %DV = the adult Daily Value (FDA reference). USDA reference data — not medical advice.
| Nutrient | Per 100 g | %DV |
|---|---|---|
| Copper | 0.15 mg | 17% |
| Manganese | 0.4 mg | 17% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 70 mg | 6% |
| Zinc | 0.61 mg | 6% |
| Niacin (B3) | 0.94 mg | 6% |
| Vitamin B6 | 0.08 mg | 5% |
| Iron | 0.8 mg | 4% |
See the richest foods per nutrient in the nutrient toplists.
Calories in common buckwheat servings
How many calories in a portion of buckwheat — reference serving estimates with the gram weight shown.
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 100 g (100 g) | 92 kcal | 3 g | 20 g | 1 g |
| 1 cup (168 g) | 155 kcal | 6 g | 33 g | 1 g |
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Frequently asked questions
How many calories are in buckwheat?
Buckwheat has 92 calories per 100 grams. A typical serving of 1 cup cooked (168 g) has about 155 calories.
How much protein is in buckwheat?
Buckwheat contains 3.4 g of protein per 100 g, or about 6 g per 1 cup cooked.
How much sugar is in buckwheat?
Buckwheat contains 0.9 g of sugar per 100 g. Nutrition values are reference figures; brands and preparation change the real amount, so weigh and log what you actually eat.
Is buckwheat low in calories?
Compared with other grains & pasta it is: 92 kcal per 100 g versus a category median of 342 kcal.
Are these buckwheat calories exact?
No. These are per-100-gram reference values from the USDA FoodData Central SR Legacy source family. Portion size, ripeness, cut and cooking method all change the real number, so treat them as an estimate and log your own portion.
Related foods
Source: USDA FoodData Central SR Legacy #170686 (2018-04 release). US Government work — public domain in the United States. Reference values per 100 g edible portion.
