How many calories are in Buckwheat?

A 100 g serving of Buckwheat has 343 kcal. The calories in your portion depend on its weight and how it is prepared.

How much protein is in Buckwheat?

Per 100 g there are 13.3 g of protein — about 27% of the Daily Value (50 g).

How much fat and carbs are in Buckwheat?

Per 100 g there are 3.4 g of fat and 71.5 g of carbohydrate, including 10 g of fiber.

What nutrients is Buckwheat high in?

Per 100 g it notably contributes to your Daily Value for: Magnesium (55% DV), Dietary Fiber (36% DV), Protein (27% DV).

Grains & Bread

Buckwheat

Buckwheat belongs to the grains & bread category of our catalog. A 100 g serving provides 343 kcal with 13.3 g of protein, 3.4 g of fat, 71.5 g of carbohydrate. Its strongest contribution is magnesium — 55% of the Daily Value per 100 g (see the magnesium rich foods: the best everyday sources guide). Related entries in the same group include Bread, Whole-Wheat and Buckwheat Flour, Whole-Groat, or jump to the full food catalog.

343kcalCalories

13.3gProtein

3.4gFat

71.5gCarbs

Calorie & macro balance

Share of calories from each macronutrient (per 100 g).

343 kcal / 100 g

Protein15.2%13.3 g
Fat8.8%3.4 g
Carbs76.1%71.5 g

What this food is high in

Magnesium 231 mg / 100 g Dietary Fiber 10 g / 100 g Protein 13.3 g / 100 g Iron 2.2 mg / 100 g

Shown as percent of the Daily Value per 100 g. Tap a ring to explore that nutrient across all foods.

Full nutrition facts (per 100 g)

Nutrient	Per 100 g	% DV*
Energy
Calories	343 kcal	17%
Macronutrients
Protein	13.3 g	27%
Total Fat	3.4 g	4%
Saturated Fat	0.7 g	4%
Carbohydrate	71.5 g	26%
Dietary Fiber	10 g	36%
Total Sugars	—
Minerals
Sodium	1 mg	<1%
Potassium	460 mg	10%
Calcium	18 mg	1%
Iron	2.2 mg	12%
Magnesium	231 mg	55%
Vitamins
Vitamin C	0 mg	0%
Vitamin A	0 mcg	0%
Vitamin D	0 mcg	0%
Other
Cholesterol	0 mg	0%

* Percent of the Daily Value (based on a 2,000 kcal diet).

Data source: USDA FoodData Central. Values are per 100 g of edible portion and are reference figures — they vary by variety, preparation and brand. Last updated: 2026-04-30.

Frequently asked questions

How many calories are in Buckwheat?: A 100 g serving of Buckwheat has 343 kcal. The calories in your portion depend on its weight and how it is prepared.
How much protein is in Buckwheat?: Per 100 g there are 13.3 g of protein — about 27% of the Daily Value (50 g).
How much fat and carbs are in Buckwheat?: Per 100 g there are 3.4 g of fat and 71.5 g of carbohydrate, including 10 g of fiber.
What nutrients is Buckwheat high in?: Per 100 g it notably contributes to your Daily Value for: Magnesium (55% DV), Dietary Fiber (36% DV), Protein (27% DV).

Similar foods and comparisons

Amaranth Grain, Cooked 102 kcal 3.8 g protein Amaranth Grain, Uncooked 371 kcal 13.6 g protein Andrea'S 257 kcal 5.7 g protein Archway Home Style Cookies 468 kcal 5.2 g protein Archway Home Style Cookies 424 kcal 4.7 g protein Archway Home Style Cookies, Chocolate Chip Ice Box 497 kcal 4.3 g protein

Buckwheat vs Amaranth Grain, Cooked Buckwheat vs Amaranth Grain, Uncooked Buckwheat vs Andrea'S Buckwheat vs Archway Home Style Cookies

Keep exploring

All grains & bread Grains & Bread highest in magnesium All foods highest in magnesium Magnesium Rich Foods: The Best Everyday Sources guide Compare foods

Note. This information is provided for general reference only and is not medical advice or a diet prescription. If you have a medical condition or special dietary needs, consult a physician or a registered dietitian.