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Buckwheat Nutrition Facts: Is Buckwheat Good for You?
Cooked, roasted buckwheat groats can be a nutritious part of a balanced diet. A 100-gram serving provides 92 calories and is a good source of dietary fiber, magnesium, copper, and manganese. It is very low in sodium, saturated fat, and sugar. Whether it is a healthy choice depends on the portion size and the overall composition of your meals, as it provides fewer calories and less protein than some other common grains like quinoa.
Per 100 g · Buckwheat groats, roasted, cooked
What stands out in buckwheat
- Good source of key minerals. A 100-gram serving of cooked buckwheat is a good source of several minerals, providing 12% of the Daily Value for magnesium, 16% for copper, and 18% for manganese.
- Source of dietary fiber. Cooked buckwheat supplies 2.7 grams of dietary fiber per 100 grams, which is 10% of the Daily Value. A one-cup serving contains 4.5 grams of fiber.
- Calories and carbohydrates. A 100-gram portion of cooked buckwheat contains 92 calories and about 20 grams of carbohydrates. Of those carbohydrates, less than one gram comes from sugar.
- Low in fat and sodium. This food is very low in fat, with about 0.6 grams per 100 grams, and contains no cholesterol. It is also very low in sodium, with just 4 milligrams per serving.
What to keep in mind
- While buckwheat provides several minerals, it is not considered high in any single nutrient according to FDA labeling standards.
- It contains less protein than other pseudocereals like quinoa, with about 3 grams per 100-gram serving.
Buckwheat nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 92 kcal | – |
| Protein | 3.4 g | 7% |
| Total fat | 0.62 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Monounsaturated fat | 0.19 g | – |
| Polyunsaturated fat | 0.19 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 19.9 g | 7% |
| Dietary fiber | 2.7 g | 10% |
| Total sugars | 0.9 g | – |
| Water | 75.6 g | – |
| Sodium | 4 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 88 mg | 2% |
| Calcium | 7 mg | 1% |
| Iron | 0.8 mg | 4% |
| Magnesium | 51 mg | 12% |
| Phosphorus | 70 mg | 6% |
| Zinc | 0.61 mg | 6% |
| Copper | 0.15 mg | 16% |
| Manganese | 0.4 mg | 18% |
| Selenium | 2.2 mcg | 4% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 0 mg | 0% |
| Vitamin D | 0 mcg | 0% |
| Vitamin E | 0.09 mg | 1% |
| Vitamin K | 1.9 mcg | 2% |
| Thiamin (B1) | 0.04 mg | 3% |
| Riboflavin (B2) | 0.04 mg | 3% |
| Niacin (B3) | 0.94 mg | 6% |
| Vitamin B6 | 0.08 mg | 5% |
| Folate (DFE) | 14 mcg | 4% |
| Vitamin B12 | 0 mcg | 0% |
| Choline | 20.1 mg | 4% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
Buckwheat by portion
The nutrition data is based on a 100-gram serving, which is a little over half a cup. A standard one-cup serving, which weighs 168 grams, provides more of everything. This portion size contains 155 calories, 5.7 grams of protein, 33.4 grams of carbohydrates, and 4.5 grams of dietary fiber. It also contains 1.5 grams of sugar and about 1 gram of total fat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup | 168 g | 155 | 5.7 g | 33.4 g | 4.5 g | 1 g |
How buckwheat compares with other grain foods
Compared to other grain foods, cooked buckwheat is lower in calories, carbohydrates, and protein. For instance, a 100-gram serving has fewer calories than quinoa (120 kcal), wild rice (101 kcal), and couscous (112 kcal). It also has less protein than quinoa (4.4 g) and wild rice (4.0 g). Among 18 grain foods on this site, it ranks in the lower half for calories (17th) and protein (14th). However, it ranks higher for its magnesium content (6th) and is a better source of fiber than wild rice, couscous, and oatmeal on a per-gram basis.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| Buckwheat | 92 | 3.4 g | 19.9 g | 2.7 g | 0.62 g |
| Wild Rice | 101 | 4 g | 21.3 g | 1.8 g | 0.34 g |
| Couscous | 112 | 3.8 g | 23.2 g | 1.4 g | 0.16 g |
| Oatmeal | 71 | 2.5 g | 12 g | 1.7 g | 1.5 g |
| Quinoa | 120 | 4.4 g | 21.3 g | 2.8 g | 1.9 g |
Quick answers
How many calories are in a cup of cooked buckwheat?
A one-cup portion of cooked, roasted buckwheat groats contains 155 calories.
How much protein is in cooked buckwheat?
Cooked buckwheat provides 3.4 grams of protein per 100-gram serving. A larger one-cup serving contains 5.7 grams of protein.
How many carbs and how much fiber are in buckwheat?
A one-cup serving of cooked buckwheat has 33.4 grams of carbohydrates, which includes 4.5 grams of dietary fiber and 1.5 grams of sugar.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how buckwheat fits your situation.
Last updated October 21, 2026