PlateRatioSearch
Oats & grains · Nutrition facts

Buckwheat

343 calories and 13.3 g of protein per 100 g. Reported fiber: 10 g.

USDA SR LegacyPublished Apr 2019

Know what you’re comparing.

Buckwheat

Source category
Cereal Grains and Pasta
Nutrition basis
Per 100 g
Source record
USDA FDC 170286
Publication date
Apr 2019

On a 100 g basis, this record has more protein than 75% of 488 other complete oats & grains profiles.

Compare with another food
The source matters

SR Legacy is USDA’s final historical reference release from 2018. It combines analyses, calculations, and literature. The publication date in FoodData Central is not the date every nutrient was measured.

Read about this dataset
Your portion, your numbers
583calories
in 170 g
NutrientAmountDaily value
Protein22.5 g—
Carbohydrate121.6 g44%
Fat5.8 g7%
Fiber17 g61%
Total sugars——
Sodium2 mg0%
Saturated fat1.3 g6%
Potassium782 mg17%
Calcium31 mg2%
Iron3.74 mg21%
Magnesium393 mg94%
Vitamin C0 mg0%
Vitamin D0 µg0%
Estimated energy from macros
Protein 14%Carbs 77%Fat 8%

Uses 4 kcal/g for protein and carbohydrate, 9 for fat. Fiber, alcohol, and label rounding can make this differ from reported calories.

Daily values use the FDA adult reference for a 2,000-calorie diet. Your needs may differ. A dash means no reported value or no daily value shown.

Explore a different choice

What else fits your plate?

Explore oats & grains
Same broad food category

This food: 7.7 g protein in 58.3 g. Choices below have more on this basis.

These are nutrition comparisons, not equivalent ingredients. Check preparation, taste, serving size, and the current package before making a substitution.

All 77 reported nutrient values Per 100 g
NutrientAmountUSDA identifier
Water9.75 g1051
Energy343 kcal1008
Energy1,435 kj1062
Protein13.25 g1003
Total lipid (fat)3.4 g1004
Ash2.1 g1007
Carbohydrate, by difference71.5 g1005
Fiber, total dietary10 g1079
Calcium, Ca18 mg1087
Iron, Fe2.2 mg1089
Magnesium, Mg231 mg1090
Phosphorus, P347 mg1091
Potassium, K460 mg1092
Sodium, Na1 mg1093
Zinc, Zn2.4 mg1095
Copper, Cu1.1 mg1098
Manganese, Mn1.3 mg1101
Selenium, Se8.3 µg1103
Vitamin C, total ascorbic acid0 mg1162
Thiamin0.101 mg1165
Riboflavin0.425 mg1166
Niacin7.02 mg1167
Pantothenic acid1.233 mg1170
Vitamin B-60.21 mg1175
Folate, total30 µg1177
Folic acid0 µg1186
Folate, food30 µg1187
Folate, DFE30 µg1190
Vitamin B-120 µg1178
Vitamin B-12, added0 µg1246
Vitamin A, RAE0 µg1106
Retinol0 µg1105
Vitamin A, IU0 iu1104
Vitamin D (D2 + D3), International Units0 iu1110
Vitamin D (D2 + D3)0 µg1114
Fatty acids, total saturated0.741 g1258
SFA 4:00 g1259
SFA 6:00 g1260
SFA 8:00.035 g1261
SFA 10:00.018 g1262
SFA 12:00.01 g1263
SFA 14:00.025 g1264
SFA 16:00.45 g1265
SFA 18:00.047 g1266
Fatty acids, total monounsaturated1.04 g1292
MUFA 16:10.023 g1275
MUFA 18:10.988 g1268
MUFA 20:10 g1277
MUFA 22:10.012 g1279
Fatty acids, total polyunsaturated1.039 g1293
PUFA 18:20.961 g1269
PUFA 18:30.078 g1270
PUFA 18:40 g1276
PUFA 20:40 g1271
PUFA 20:5 n-3 (EPA)0 g1278
PUFA 22:5 n-3 (DPA)0 g1280
PUFA 22:6 n-3 (DHA)0 g1272
Cholesterol0 mg1253
Tryptophan0.192 g1210
Threonine0.506 g1211
Isoleucine0.498 g1212
Leucine0.832 g1213
Lysine0.672 g1214
Methionine0.172 g1215
Cystine0.229 g1216
Phenylalanine0.52 g1217
Tyrosine0.241 g1218
Valine0.678 g1219
Arginine0.982 g1220
Histidine0.309 g1221
Alanine0.748 g1222
Aspartic acid1.133 g1223
Glutamic acid2.046 g1224
Glycine1.031 g1225
Proline0.507 g1226
Serine0.685 g1227
Alcohol, ethyl0 g1018

Related reference foods.

Explore more records in the same food group. Preparation and ingredients can change the numbers.

Buckwheat, Whole GrainUSDA Foundation · Apr 2023