Buckwheat Nutrition Facts: Calories, Vitamins & Minerals
Buckwheat nutrition facts per 100 g and per serving
Figures are for: Buckwheat, boiled
| Nutrient | Per 100 g | Serving: plate, 200 g |
|---|---|---|
| Calories | 110 kcal | 220 kcal |
| Energy (kilojoules) | 460 kJ | 920 kJ |
| Protein | 4.2 g | 8.4 g |
| Fat | 1.1 g | 2.2 g |
| incl. saturated | 0.2 g | 0.4 g |
| Total carbohydrates | 24 g | 47 g |
| incl. sugars | 0.9 g | 1.8 g |
| incl. fiber | 2.7 g | 5.4 g |
| Salt | 0.3 g | 0.6 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
110 kcal (460 kJ) per 100 g · P/F/C 4.2/1.1/24 g
Serving (plate, 200 g) — 220 kcal (920 kJ) · Nutri-Score B
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Is buckwheat healthy?
Yes. On its nutrient profile, buckwheat is a healthy choice: grade B on the open 2023 Nutri-Score algorithm.
For
- Fiber: 5.4 g per serving — 22% of the 25 g a day the WHO recommends.
- All green on the traffic light: 0.9 g sugar, 0.3 g salt and 0.2 g saturated fat per 100 g.
A typical serving (plate, 200 g) has 220 kcal, 8.4 g protein, 2.2 g fat and 47 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Despite the name, buckwheat isn't wheat — it's a gluten-free seed cooked like a grain. It brings magnesium and more protein than white rice, with a nutty, earthy taste.
protein 15%fat 9%carbs 76%
Vitamins and minerals in buckwheat
Per 100 g, the standouts are manganese — 0.4 mg, 18% of the Daily Value; copper — 0.15 mg, 16% of the Daily Value; magnesium — 51 mg, 12% of the Daily Value.
| Nutrient | Per 100 g | Serving: plate, 200 g | % DV |
|---|---|---|---|
| Thiamin (B1) | 0.04 mg | 0.08 mg | 7% |
| Riboflavin (B2) | 0.04 mg | 0.08 mg | 6% |
| Niacin (B3) | 0.94 mg | 1.9 mg | 12% |
| Vitamin B6 | 0.08 mg | 0.15 mg | 9% |
| Folate (B9) | 14 mcg | 28 mcg | 7% |
| Magnesium | 51 mg | 102 mg | 24% |
| Phosphorus | 70 mg | 140 mg | 11% |
| Iron | 0.8 mg | 1.6 mg | 9% |
| Zinc | 0.61 mg | 1.2 mg | 11% |
| Copper | 0.15 mg | 0.29 mg | 32% |
| Manganese | 0.4 mg | 0.81 mg | 35% |
| Selenium | 2.2 mcg | 4.4 mcg | 8% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Buckwheat groats, roasted, cooked” (FDC ID 170686, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Buckwheat calories by weight, 50–300 g
150 g of buckwheat has 165 calories and 200 g has 220. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 55 | 2.1 / 0.6 / 12 | 1.4 |
| 100 g | 110 | 4.2 / 1.1 / 24 | 2.7 |
| 150 g | 165 | 6.3 / 1.7 / 36 | 4.1 |
| 200 g — typical serving | 220 | 8.4 / 2.2 / 47 | 5.4 |
| 250 g | 275 | 11 / 2.8 / 59 | 6.8 |
| 300 g | 330 | 13 / 3.3 / 71 | 8.1 |
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Buckwheat: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Soba noodles | 99 | 5.1 / 0.1 / 21 |
| Buckwheat, boiled | 110 | 4.2 / 1.1 / 24 |
| Buckwheat with mushrooms and onion | 114 | 3.9 / 3.8 / 19 |
| Buckwheat porridge on milk | 115 | 4.5 / 3.4 / 18 |
| Buckwheat with onion and carrot | 118 | 3.8 / 3.2 / 20 |
| Buckwheat with butter | 138 | 4.1 / 4.5 / 23 |
| Buckwheat groats, dry | 313 | 13 / 3.3 / 73 |
Buckwheat: more nutrition highlights
There's almost no sugar: the carbohydrate is mostly starch.
How much movement is one serving?
A serving (plate, 200 g) is 220 kcal — roughly 72 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person. In the diary, minutes are worked out for your weight and the activities you actually do.
Buckwheat: swaps and alternatives
No need to swap: buckwheat gets grade B, the second-best of five, and nothing is in the red on the per-100 g traffic light: sugar 0.9 g (red is over 22.5 g), saturated fat 0.2 g (over 5 g) and salt 0.3 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
What to pair buckwheat with
A serving of buckwheat has 8.4 g of protein (the reference is 56 g a day for a 70 kg adult); that's easy to make up on the same plate:
- Chicken Breast, 100 g — +29 g protein, 137 kcal.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 200 g, a typical serving of buckwheat.
Buckwheat vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Semolina Porridge | 98 | 3 / 3.2 / 15 |
| Mashed Potatoes | 106 | 2.2 / 4.2 / 16 |
| Buckwheat | 110 | 4.2 / 1.1 / 24 |
| Overnight Oats | 111 | 5 / 3 / 18 |
| Quinoa | 120 | 4.4 / 1.9 / 21 |
| Kidney Beans | 120 | 8.7 / 0.5 / 23 |
| Brown Rice | 123 | 2.7 / 1 / 26 |
FAQ
How many calories are in 100 g of buckwheat?
100 g of buckwheat has 110 calories, with 4.2 g protein, 1.1 g fat and 24 g carbohydrates (2.7 g fiber).
How many calories are in a serving of buckwheat?
A serving (plate, 200 g) has 220 calories: 8.4 g protein, 2.2 g fat and 47 g carbs.
What are the macros of buckwheat?
Per 100 g: 4.2 g protein, 24 g carbs and 1.1 g fat. By calories that's about 15% protein, 76% carbs and 9% fat.
How long do you have to walk to burn a serving of buckwheat?
About 72 min of easy walking or 28 min of cycling for a 70 kg (154 lb) person — that's the 220 calories in a serving (plate, 200 g).
What vitamins and minerals are in buckwheat?
Per 100 g, buckwheat is richest in manganese (0.4 mg, 18% DV), copper (0.15 mg, 16% DV), magnesium (51 mg, 12% DV) — from USDA FoodData Central record 170686.
How much fiber is in buckwheat?
100 g of buckwheat has 2.7 g of fiber; a serving (plate, 200 g) has 5.4 g — 22% of the 25 g a day the WHO recommends.
How do the calories in buckwheat change with the type and cooking method?
Per 100 g it ranges from 99 kcal (soba noodles) to 313 kcal (buckwheat groats, dry); buckwheat, boiled is in between, at 110 kcal.
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