Buckwheat
USDA has newer measurements for this food. See Buckwheat, whole grain in Foundation Foods. This older SR Legacy record is kept for reference.
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Nutrition Facts
Serving size1 cup (170 g)
Amount per serving
Calories
% Daily Value*
Total Fat 5.8 g7%
Saturated Fat 1.3 g6%
Trans Fat —
Cholesterol 0 mg0%
Sodium 1.7 mg0%
Total Carbohydrate 122 g44%
Dietary Fiber 17 g61%
Total Sugars —
Protein 23 g
Vitamin D 0 mcg0%
Calcium 31 mg2%
Iron 3.7 mg21%
Potassium 782 mg17%
* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. “—” = no data.
All nutrients
Per 1 cup (170 g).
| Nutrient | Amount | % DV | Per 100 g | |
|---|---|---|---|---|
| Calories & macronutrients | ||||
| Calories | 583 kcal | 343 kcal | ||
| Protein | 23 g | 45% | 13 g | |
| Carbohydrate | 122 g | 44% | 72 g | |
| Fiber | 17 g | 61% | 10 g | |
| Total sugars | — | — | — | |
| Total fat | 5.8 g | 7% | 3.4 g | |
| Saturated fat | 1.3 g | 6% | 0.74 g | |
| Monounsaturated fat | 1.8 g | 1 g | ||
| Polyunsaturated fat | 1.8 g | 1 g | ||
| Trans fat | — | — | — | |
| Cholesterol | 0 mg | 0% | 0 mg | |
| Vitamins | ||||
| Vitamin A (RAE) | 0 mcg | 0% | 0 mcg | |
| Vitamin C | 0 mg | 0% | 0 mg | |
| Vitamin D | 0 mcg | 0% | 0 mcg | |
| Vitamin E | — | — | — | |
| Vitamin K | — | — | — | |
| Thiamin (B1) | 0.17 mg | 14% | 0.1 mg | |
| Riboflavin (B2) | 0.72 mg | 56% | 0.43 mg | |
| Niacin (B3) | 12 mg | 75% | 7 mg | |
| Vitamin B6 | 0.36 mg | 21% | 0.21 mg | |
| Folate (DFE) | 51 mcg | 13% | 30 mcg | |
| Vitamin B12 | 0 mcg | 0% | 0 mcg | |
| Pantothenic acid (B5) | 2.1 mg | 42% | 1.2 mg | |
| Choline | — | — | — | |
| Minerals | ||||
| Calcium | 31 mg | 2% | 18 mg | |
| Iron | 3.7 mg | 21% | 2.2 mg | |
| Magnesium | 393 mg | 94% | 231 mg | |
| Phosphorus | 590 mg | 47% | 347 mg | |
| Potassium | 782 mg | 17% | 460 mg | |
| Sodium | 1.7 mg | 0% | 1 mg | |
| Zinc | 4.1 mg | 37% | 2.4 mg | |
| Copper | 1.9 mg | 208% | 1.1 mg | |
| Manganese | 2.2 mg | 96% | 1.3 mg | |
| Selenium | 14 mcg | 26% | 8.3 mcg | |
| Other | ||||
| Omega-3 ALA | 0.13 g | 8% | 0.08 g | |
| Omega-3 EPA | 0 g | 0 g | ||
| Omega-3 DHA | 0 g | 0 g | ||
| Water | 17 g | 9.8 g | ||
| Alcohol | 0 g | 0 g | ||
| Caffeine | — | — | — | |
% DV = share of the FDA Daily Value for adults (a 2,000-calorie reference diet; adequate intake where no Daily Value exists). “—” means USDA has no measurement for this nutrient, which is not the same as zero.
Contaminants
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Other forms of buckwheat
Nutritionally similar foods
- Winter wheathard red, puffed, organic105 kcal per 1 ozRich in Manganese
- Buckwheat groatsroasted, dry567 kcal per 1 cupRich in Manganese
- Mushroom cornpuffed, organic108 kcal per 1 oz
- Sorghumwhole grain, white, dry, raw153 kcal per 1 standard servingRich in Manganese
- Wheatdurum, puffed105 kcal per 1 ozRich in Manganese
- Flourspelt, whole grain102 kcal per 1 standard servingRich in Manganese
Where this data comes from
USDA’s long-standing Standard Reference database (final release April 2018).
- Dataset
- USDA FoodData Central, SR Legacy
- Published
- April 1, 2019
- Release used
- FoodData Central SR Legacy 2018-04
- Same food elsewhere
- USDA Foundation
Values are per 100 g of edible portion, scaled to the serving you choose. USDA data is public domain. For general information, not medical advice.