Grains and pasta

Buckwheat

Per 100 g

Calories: 343 kcal
Protein: 13 g
Fiber: 10 g
Fat: 3.4 g

Low fat 8% of its calories come from fat. Our scale

All nutrients

Per 100 g of buckwheat. % Daily Value is for an adult, US FDA values.

Macronutrients

Nutrient	Per 100 g	% DV
Carbohydrates	72 g	26%
Protein	13 g	27%
Fat	3.4 g	4%
Water	9.8 g

Carbohydrates

Nutrient	Per 100 g	% DV
Fiber	10 g	36%

Essential amino acids

Nutrient	Per 100 g
Histidine	0.31 g
Isoleucine	0.5 g
Leucine	0.83 g
Lysine	0.67 g
Methionine	0.17 g
Phenylalanine	0.52 g
Threonine	0.51 g
Tryptophan	0.19 g
Valine	0.68 g

Fats

Nutrient	Per 100 g	% DV
Saturated fat	0.74 g	4%
Monounsaturated fat	1 g
Polyunsaturated fat	1 g
Omega 3	0.08 g
Omega 6	0.96 g
Cholesterol	0 mg	0%

Vitamins

Nutrient	Per 100 g	% DV
Vitamin A (RAE)	0 µg	0%
Vitamin C	0 mg	0%
Vitamin D	0 µg	0%
Thiamin (B1)	0.1 mg	8%
Riboflavin (B2)	0.43 mg	33%
Niacin (B3)	7 mg	44%
Pantothenic acid (B5)	1.2 mg	25%
Vitamin B6	0.21 mg	12%
Folate (DFE)	30 µg	8%
Vitamin B12	0 µg	0%

Minerals

Nutrient	Per 100 g	% DV
Calcium	18 mg	1%
Iron	2.2 mg	12%
Magnesium	231 mg	55%
Phosphorus	347 mg	28%
Potassium	460 mg	10%
Sodium	1 mg	0%
Zinc	2.4 mg	22%
Copper	1.1 mg	122%
Manganese	1.3 mg	57%
Selenium	8.3 µg	15%

Linked nutrients open a table that ranks plant foods by that nutrient.

Portion weights

Portion	Weight	Calories
1 cup	170 g	583 kcal

How we label fat

Our own scale, stricter than official labels: a food with less than 10% of its calories from fat is labelled Low fat, 10% to under 20% Medium fat, 20% or more High fat. The label describes how the food's calories are made up; official US and UK labels use other limits.

More grains and pasta

All grains and pasta · All ingredients

Source

USDA FoodData Central, SR Legacy (April 2018): Buckwheat, FDC ID 170286. Daily Values: US FDA, 21 CFR 101.9.