Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
How Many Calories in Buckwheat?
Circle DNA Nutrition & Diet Report
Find out how your genes affect the way your body processes nutrients, carbs and fat. DNA-personalised diet plan based on 500+ genetic markers.
Get Your DNA Nutrition Report →Affiliate links:
Quick reference — common serving sizes
| Amount | Calories | Protein |
|---|---|---|
| 1 oz (28g) | 97 kcal | 3.7g |
| 100g | 343 kcal | 13.2g |
| 1 cup | 583 kcal | 22.4g |
A buckwheat contains 343 calories per 100g. A typical 1 cup (170g) provides about 583 calories. Buckwheat is high in calories. Accurate tracking starts with weighing portions — a digital kitchen scale removes all the guesswork.
Buckwheat Nutrition Facts
| Nutrient | Per 100g | Per serving (170g) |
|---|---|---|
| Calories | 343 kcal | 583 kcal |
| Protein | 13.2g | 22.4g |
| Carbohydrates | 71.5g | 121.5g |
| of which Sugars | 0.0g | 0.0g |
| Fat | 3.4g | 5.8g |
| of which Saturates | 0.7g | 1.2g |
| Fibre | 10.0g | 17.0g |
| Sodium | 1.0mg | 2mg |
| Potassium | 460.0mg | 782mg |
| Calcium | 18.0mg | 31mg |
| Iron | 2.2mg | 3.7mg |
| Vitamin C | 0.0mg | 0.0mg |
| Vitamin A | 0.0µg | 0µg |
| Selenium | 8.3µg | 14µg |
| Riboflavin (B2) | 0.4mg | 0.7mg |
% of Daily Value (per 100g)
Based on a standard 2,000-calorie reference diet — the same basis used on nutrition labels in the US and UK.
- High in protein (26% DV) — an excellent source
- High in carbohydrates (26% DV) — an excellent source
- High in fibre (36% DV) — an excellent source
- Low in saturated fat (3% DV)
- Low in sodium (0% DV)
- A good source of potassium (10% DV)
- A good source of iron (12% DV)
- A good source of selenium (15% DV)
- High in riboflavin (B2) (31% DV) — an excellent source
- Calories: 17% DV
- Protein: 26% DV
- Carbohydrates: 26% DV
- Fibre: 36% DV
- Fat: 4% DV
- Saturated fat: 3% DV
- Sodium: 0% DV
- Potassium: 10% DV
- Calcium: 1% DV
- Iron: 12% DV
- Vitamin C: 0% DV
- Vitamin A: 0% DV
- Selenium: 15% DV
- Riboflavin (B2): 31% DV
Useful for tracking buckwheat
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
MORiSH Pork Chicharrónes
79% protein, zero carbs. Air-fried, not baked. One of the cleanest macros of any snack.
Shop MORiSH →Have a cat or dog? Check whether buckwheat is safe for your dog or safe for your cat before sharing. Also check the full ingredient breakdown and food safety guide for pregnancy and storage advice. Use a meal prep container set to portion out buckwheat for the week. Tracking supplements too? Check drug and supplement interactions before combining anything new.
Good to know
Check the actual serving size on packaging before comparing to the per-100g figures here — snack portions are often smaller (or larger) than 100g.
Does buckwheat fit your diet?
Fibre intake
Buckwheat provides 10.0g of fibre per 100g — a meaningful contribution toward the commonly cited 25-30g daily target, which supports digestion and helps with feeling fuller for longer.
Frequently Asked Questions
How many calories in buckwheat per 100g?
Buckwheat contains 343 calories per 100g, based on USDA reference data.
Is buckwheat high in calories?
A 1 cup of buckwheat (170g) has around 583 calories — roughly 29% of a 2,000-calorie daily intake.
Is buckwheat good for weight loss?
Buckwheat is fairly calorie-dense at 343 calories per 100g, so portion size matters when losing weight. A 1 cup provides about 583 calories.
How much protein is in buckwheat?
Buckwheat contains 13.2g of protein per 100g.
Is buckwheat a good source of fibre?
Yes — buckwheat provides 10.0g of fibre per 100g, which is a meaningful contribution toward the commonly cited 28g daily reference intake.
How does buckwheat compare to potato soup, instant, dry mix?
Buckwheat has 343 calories per 100g, close to potato soup, instant, dry mix at 343 — 0 calories fewer per 100g. See the full macro breakdown above.
How many servings of buckwheat for 20g of protein?
With 13.2g of protein per 100g, you'd need roughly 152g of buckwheat to reach 20g of protein
Foods with a similar calorie count
Other snacks closest to buckwheat by calories per 100g:
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat (this page) | 343 kcal | 13.2g | 71.5g | 3.4g |
| Potato Soup, Instant, Dry Mix | 343 kcal | 9.2g | 76.1g | 3.1g |
| Cereals, Quaker, Corn Grits, Instant, Plain, Dry | 343 kcal | 7.3g | 78.4g | 2.1g |
| Cereals Ready-to-eat, KELLOGG's Frosted Mini-Wheats Touch of Fruit in the Middle, Raisin | 343 kcal | 9.1g | 82.1g | 1.6g |
| Formulated Bar, Mars Snackfood US, Snickers Marathon Double Chocolate Nut Bar | 343 kcal | 22.4g | 52.5g | 9.0g |
| Yellow Rice with Seasoning, Dry Packet Mix, Unprepared | 343 kcal | 7.0g | 74.7g | 1.8g |
| Gravy, Unspecified Type, Dry | 344 kcal | 13.0g | 58.0g | 8.0g |
More kit for buckwheat tracking
Affiliate links — we earn a commission at no extra cost to you. Disclosure ›
Build Your Own Supplement Blend
Choose exactly what's in it — a personalised daily supplement mixed to order in the UK from 200+ ingredients, no fillers or proprietary blends.
Build Your Blend →Last updated:
Nutrition data: USDA FoodData Central (public domain, CC0 1.0). Values are per 100g unless stated.