Buckwheat nutrition facts

Buckwheat (1 cup, 168 g) has 155 calories, 5.7 g protein, 4.5 g fiber, 1 g fat. It is an excellent source of manganese (29% DV), copper (27% DV), magnesium (20% DV) and a good source of fiber and pantothenic acid.

Manganese 29% DV Copper 27% DV Magnesium 20% DV Fiber 16% DVPantothenic acid 12% DV

#7 of 17 grains for magnesium #10 of 17 grains for manganese #10 of 15 grains for fiber #5 of 9 grains for lutein + zeaxanthin #9 of 17 grains for copper #1 of 9 grains for vitamin K

Nutrition Facts

Serving size1 cup (168 g)

Calories155

Total Fat 1g1.3%

Saturated Fat 0.2g1.1%

Cholesterol 0mg0%

Sodium 7mg0.3%

Total Carbohydrate 33.5g12%

Dietary Fiber 4.5g16%

Total Sugars 1.5g

Protein 5.7g11%

Vitamin D 0µg0%

Calcium 12mg0.9%

Iron 1.3mg7.5%

Potassium 148mg3.1%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 14%
■ Fat 6%
■ Carbohydrate 81%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

1.2

Inflammatory profile anti-inflammatory

Lower is more anti-inflammatory. Percentile 36 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in buckwheat

Nutrient	Per 1 cup	% Daily Value
Macronutrients
Calories	155 kcal	7.7%
Protein	5.7 g	11%
Total fat	1 g	1.3%
Carbohydrate	33.5 g	12%
Fiber	4.5 g	16%
Sugars	1.5 g	no DV
Fats
Saturated fat	0.2 g	1.1%
Monounsaturated fat	0.3 g	no DV
Polyunsaturated fat	0.3 g	no DV
Omega-3 (ALA+EPA+DHA)	0.02 g	no DV
Omega-6 (linoleic)	0.29 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.07 mg	5.6%
Riboflavin (B2)	0.07 mg	5%
Niacin (B3)	1.6 mg	9.9%
Pantothenic acid (B5)	0.6 mg	12%
Vitamin B6	0.13 mg	7.6%
Folate (DFE)	24 µg	5.9%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.15 mg	1%
Vitamin D	0 µg	0%
Vitamin K	3.2 µg	2.7%
Choline	34 mg	6.1%
Minerals
Sodium	7 mg	0.3%
Calcium	12 mg	0.9%
Iron	1.3 mg	7.5%
Magnesium	86 mg	20%
Phosphorus	118 mg	9.4%
Potassium	148 mg	3.1%
Zinc	1 mg	9.3%
Copper	0.25 mg	27%
Manganese	0.68 mg	29%
Selenium	3.7 µg	6.7%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	101 µg	no DV
Other
Caffeine	0 mg	no DV
Water	127 g	no DV
Amino acids
Tryptophan	0.082 g	no DV
Threonine	0.217 g	no DV
Isoleucine	0.213 g	no DV
Leucine	0.356 g	no DV
Lysine	0.289 g	no DV
Methionine	0.074 g	no DV
Phenylalanine	0.223 g	no DV
Valine	0.291 g	no DV
Histidine	0.133 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	92 kcal	4.6%
Protein	3.4 g	6.8%
Total fat	0.6 g	0.8%
Carbohydrate	19.9 g	7.3%
Fiber	2.7 g	9.6%
Sugars	0.9 g	no DV
Fats
Saturated fat	0.1 g	0.7%
Monounsaturated fat	0.2 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0.01 g	no DV
Omega-6 (linoleic)	0.17 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.04 mg	3.3%
Riboflavin (B2)	0.04 mg	3%
Niacin (B3)	0.9 mg	5.9%
Pantothenic acid (B5)	0.36 mg	7.2%
Vitamin B6	0.08 mg	4.5%
Folate (DFE)	14 µg	3.5%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.09 mg	0.6%
Vitamin D	0 µg	0%
Vitamin K	1.9 µg	1.6%
Choline	20 mg	3.7%
Minerals
Sodium	4 mg	0.2%
Calcium	7 mg	0.5%
Iron	0.8 mg	4.4%
Magnesium	51 mg	12%
Phosphorus	70 mg	5.6%
Potassium	88 mg	1.9%
Zinc	0.6 mg	5.5%
Copper	0.15 mg	16%
Manganese	0.4 mg	18%
Selenium	2.2 µg	4%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	60 µg	no DV
Other
Caffeine	0 mg	no DV
Water	76 g	no DV
Amino acids
Tryptophan	0.049 g	no DV
Threonine	0.129 g	no DV
Isoleucine	0.127 g	no DV
Leucine	0.212 g	no DV
Lysine	0.172 g	no DV
Methionine	0.044 g	no DV
Phenylalanine	0.133 g	no DV
Valine	0.173 g	no DV
Histidine	0.079 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	26 kcal	1.3%
Protein	1 g	1.9%
Total fat	0.2 g	0.2%
Carbohydrate	5.7 g	2.1%
Fiber	0.8 g	2.7%
Sugars	0.3 g	no DV
Fats
Saturated fat	0 g	0.2%
Monounsaturated fat	0.1 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0 mg	0%
Thiamin (B1)	0.01 mg	0.9%
Riboflavin (B2)	0.01 mg	0.9%
Niacin (B3)	0.3 mg	1.7%
Pantothenic acid (B5)	0.1 mg	2%
Vitamin B6	0.02 mg	1.3%
Folate (DFE)	4 µg	1%
Vitamin B12	0 µg	0%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.03 mg	0.2%
Vitamin D	0 µg	0%
Vitamin K	0.5 µg	0.4%
Choline	6 mg	1%
Minerals
Sodium	1 mg	0%
Calcium	2 mg	0.2%
Iron	0.2 mg	1.3%
Magnesium	14 mg	3.4%
Phosphorus	20 mg	1.6%
Potassium	25 mg	0.5%
Zinc	0.2 mg	1.6%
Copper	0.04 mg	4.6%
Manganese	0.11 mg	5%
Selenium	0.6 µg	1.1%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	17 µg	no DV
Other
Caffeine	0 mg	no DV
Water	21 g	no DV
Amino acids
Tryptophan	0.014 g	no DV
Threonine	0.037 g	no DV
Isoleucine	0.036 g	no DV
Leucine	0.06 g	no DV
Lysine	0.049 g	no DV
Methionine	0.012 g	no DV
Phenylalanine	0.038 g	no DV
Valine	0.049 g	no DV
Histidine	0.022 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #170686 ("Buckwheat groats, roasted, cooked").

Frequently asked questions

How many calories are in buckwheat?

Buckwheat has 155 calories per 1 cup (168 g), or 92 calories per 100 g, according to USDA FoodData Central.

How much protein is in buckwheat?

5.7 g of protein per 1 cup, which is 11% of the 50 g Daily Value.

What is buckwheat rich in?

Per serving, buckwheat is richest in Manganese at 29% of the Daily Value, Copper (27%), Magnesium (20%), Fiber (16%).

Is buckwheat healthy?

By nutrient density, buckwheat scores 36 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More grains

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.