Grains
Buckwheat
Overview
Why eat buckwheat?
Despite the name, buckwheat isn't wheat at all - it's a naturally gluten-free seed used like a grain. Dry groats deliver 13 g of protein and 10 g of fiber per 100 g, along with standout magnesium, copper and niacin, making buckwheat one of the more mineral-dense pantry staples you can cook.
Good to know: These numbers are for dry groats, which roughly triple in weight once cooked, so a bowl of prepared buckwheat has far fewer calories than the 343 kcal per 100 g listed here.
Rich in magnesium
With 231 mg of magnesium per 100 g (55% DV), buckwheat supports normal muscle and nerve function, energy production and healthy blood pressure regulation.
Fiber for digestion
At 10 g of fiber per 100 g (36% DV), buckwheat adds bulk that helps keep digestion regular and feeds beneficial gut bacteria.
Plant protein and minerals
Each 100 g brings 13 g of protein plus copper at 122% DV and zinc at 22% DV, nutrients involved in tissue repair and immune function.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in buckwheat?
Calories
343kcal
Protein
13g
Carbs
72g
Fat
3.4g
Fiber
10g
Minerals
- Calcium18 mg1%
- Iron2.2 mg12%
- Magnesium231 mg55%
- Phosphorus347 mg28%
- Potassium460 mg10%
- Sodium1 mg0%
- Zinc2.4 mg22%
- Copper1.1 mg122%
- Selenium8.3 µg15%
Vitamins
- Thiamin (B1)0.1 mg8%
- Riboflavin (B2)0.42 mg33%
- Niacin (B3)7 mg44%
- Vitamin B60.21 mg12%
- Folate30 µg8%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Buckwheat” (SR Legacy, FDC ID 170286).View the USDA record ↗ (opens in a new tab).