Buckwheatwhole grain

USDA Foundation

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Serving size

Nutrition Facts

Serving size100 g

Amount per serving

Calories

332

% Daily Value*

Total Fat 3 g4%

Saturated Fat 0.74 g^{† (from USDA’s older entry for this food)}4%

Trans Fat —

Cholesterol 0 mg^{† (from USDA’s older entry for this food)}0%

Sodium 0 mg0%

Total Carbohydrate 71 g26%

Dietary Fiber 4.1 g14%

Total Sugars —

Protein 11 g

Vitamin D 0 mcg^{† (from USDA’s older entry for this food)}0%

Calcium 14 mg1%

Iron 2.4 mg14%

Potassium 414 mg9%

† From USDA's older entry for this food, which has a value where the newest entry doesn't. * 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.

Rich inManganese 53%Copper 53%Magnesium 48%Thiamin 45%Niacin 34%of Daily Value, per serving

All nutrients

Per 100 g.

Nutrient	Amount		Per 100 g
Calories & macronutrients
Calories	332 kcal		332 kcal
Protein	11 g	22%	11 g
Carbohydrate	71 g	26%	71 g
Fiber	4.1 g	14%	4.1 g
Total sugars	—	—	—
Total fat	3 g	4%	3 g
Saturated fat	0.74 g^{† (from USDA’s older entry for this food)}	4%	0.74 g
Monounsaturated fat	1 g^{† (from USDA’s older entry for this food)}		1 g
Polyunsaturated fat	1 g^{† (from USDA’s older entry for this food)}		1 g
Trans fat	—	—	—
Cholesterol	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamins
Vitamin A (RAE)	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin C	0 mg^{† (from USDA’s older entry for this food)}	0%	0 mg
Vitamin D	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Vitamin E	—	—	—
Vitamin K	—	—	—
Thiamin (B1)	0.54 mg	45%	0.54 mg
Riboflavin (B2)	0.18 mg	14%	0.18 mg
Niacin (B3)	5.4 mg	34%	5.4 mg
Vitamin B6	0.28 mg	16%	0.28 mg
Folate (DFE)	30 mcg^{† (from USDA’s older entry for this food)}	8%	30 mcg
Vitamin B12	0 mcg^{† (from USDA’s older entry for this food)}	0%	0 mcg
Pantothenic acid (B5)	1.2 mg^{† (from USDA’s older entry for this food)}	25%	1.2 mg
Choline	—	—	—
Minerals
Calcium	14 mg	1%	14 mg
Iron	2.4 mg	14%	2.4 mg
Magnesium	203 mg	48%	203 mg
Phosphorus	374 mg	30%	374 mg
Potassium	414 mg	9%	414 mg
Sodium	0 mg	0%	0 mg
Zinc	2.2 mg	20%	2.2 mg
Copper	0.48 mg	53%	0.48 mg
Manganese	1.2 mg	53%	1.2 mg
Selenium	14 mcg	25%	14 mcg
Other
Omega-3 ALA	0.08 g^{† (from USDA’s older entry for this food)}	5%	0.08 g
Omega-3 EPA	0 g^{† (from USDA’s older entry for this food)}		0 g
Omega-3 DHA	0 g^{† (from USDA’s older entry for this food)}		0 g
Water	13 g		13 g
Alcohol	0 g^{† (from USDA’s older entry for this food)}		0 g
Caffeine	—	—	—

Values marked † are from USDA’s older entry for this food, because the newest entry has no measurement for them. See the older entry · Why we do this

% 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

Buckwheatpuffed, organic104 kcal per 1 ozRich in Copper

Nutritionally similar foods

Where this data comes from

USDA’s newest lab analyses of single foods, with detailed sampling information.

Dataset: USDA FoodData Central, Foundation Foods
FDC ID: 2512378 (opens USDA FoodData Central in a new tab)
Published: April 20, 2023
Release used: FoodData Central Foundation Foods 2026-10-29
Older entry used: Saturated fat, Monounsaturated fat, Polyunsaturated fat, Cholesterol and 10 more: from USDA's older entry for this food, because this record has no value for them. Values measured in this record are never replaced.
Same food elsewhere: USDA SR Legacy

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.