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Buckwheat Calories and nutrition facts · Rice

154 kcal per serving (45 g)
Carbs
27.7 g
Fibre
4.5 g
Sugars
0.47 g
Protein
6 g
Fat
1.5 g
343 kcal per 100 g
Carbs
61.5 g
Fibre
10 g
Sugars
1.1 g
Protein
13.3 g
Fat
3.4 g

Where the calories come from

Protein 16% Carbs 75% Fat 9%

Buckwheat has 154 kcal per serving (45 g), with 27.7 g carbs, 4.5 g fibre, 6 g protein and 1.5 g fat. 100 g has 343 kcal.

Share of your daily needs in one serving

How much is too much

About 455 g of buckwheat a day reaches the EU safe upper level for copper: 5 mg, the most an adult can have every day without risk of harm. That's 10.1 × serving (45 g).

Diet tags

Egg free Gluten free Lacto-ovo vegetarian Lactose free Lacto vegetarian Milk free Soy free Vegan

Last updated November 6, 2026 · Where the data comes from

Get to know buckwheat in Nutriely

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Other forms of buckwheat

How it compares with other rice

Per 100 g, against the 24 rice in our catalog.

  • Calories 343 kcal · typical 137 kcal

    More calories than 79% of rice.

  • Protein 13.3 g · typical 4.6 g

    More protein than 96% of rice.

  • Fibre 10 g · typical 2.3 g

    More fibre than 92% of rice.

  • Magnesium 231 mg · typical 46.2 mg

    More magnesium than 100% of rice.

  • Potassium 460 mg · typical 133 mg

    More potassium than 100% of rice.

  • Zinc 2.4 mg · typical 1 mg

    More zinc than 96% of rice.

The bar shows this food; the line marks the typical (median) value of the category.

Nutrients in buckwheat

Pick an amount to see what it gives you. Tap a nutrient to learn what it does.

% of the daily value for a healthy adult. Your own needs depend on age, sex and activity.

Energy and macros
Vitamins
Minerals
Carbohydrates
Fats
Amino acids

Amino acid data is mapped from the USDA database, for information only.

Buckwheat in other food databases

The same food in national food composition databases, next to ours. Per 100 g.

Per 100 g Nutriely BLS USDA
Energy (kcal) 343 343 343
Protein (g) 13 13 13
Fat (g) 3.4 3.13 3.4
Carbohydrates (g) 62 62 62
Sugars (g) 1.05 1.05 –
Fibre (g) 10 5.53 10

Compare every nutrient across databases

Switch between Nutriely, BLS and USDA for all the vitamins, minerals and amino acids of buckwheat in the Nutriely app.

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BLS: “Buckwheat raw” · USDA: “Buckwheat”. Databases measure different samples, so some spread is normal. Nutriely's values are what the app uses. Sources and licences.

Similar rice

Closest in calories first.

Where the data comes from

How we combine and check nutrition data: Nutriely data sources.

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