Buckwheat
FDC 170286cup (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianBuckwheat, technically a seed rather than a true grain, scores 66 of 100 in the Good band and ranks 22 of 60 in Grains & pasta. Magnesium is its headline nutrient at 55% DV, with dietary fiber close behind at 36% DV and protein at 26% DV, a trio that puts it ahead of many gluten grains on a per-serving basis.
Toasted as kasha or milled into soba noodles and blini batter, buckwheat has an earthy, nutty flavor that stands on its own. A cup weighs 170 g and delivers 343 calories per 100 g, with sodium at just 1 mg per 100 g, so it is the cook's seasoning choices, not the grain itself, that will shape the sodium in a finished dish.
See how this score is calculated, build a plate around buckwheat, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | 17% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.74 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 10 g | 36% |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 460 mg | 10% |
| Calcium | 18 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 231 mg | 55% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 583 kcal | 29% |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.7 mg | 0% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 17 g | 61% |
| Sugars | - | |
| Protein | 22 g | 45% |
| Potassium | 782 mg | 17% |
| Calcium | 31 mg | 2% |
| Iron | 3.7 mg | 21% |
| Magnesium | 393 mg | 94% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170286Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rye grainDensity 66 vs 66Wheat, hard red springDensity 67 vs 66Quinoa, cookedDensity 67 vs 66Original analysis by NutriVerdict
In the kitchen and how to use it
Buckwheat groats, often sold toasted as kasha, are simmered into a nutty, earthy pilaf that is a staple of Eastern European cooking, sometimes mixed with onions and mushrooms. Ground into flour, buckwheat is the base for Japanese soba noodles, French galettes, and blini, giving each a distinctive, slightly bitter, earthy flavor. Despite its name, buckwheat is not related to wheat and is naturally gluten-free, which is part of why it is used as an alternative grain in many cuisines.
Raw groats keep well in an airtight container, and they last longer than pre-ground buckwheat flour, which is more prone to going stale. Toasting the groats briefly before cooking deepens their flavor. A cup provides a notable 55% of the Daily Value for magnesium, along with 10 grams of fiber, 13.2 grams of protein (26% DV), and just 1 milligram of sodium, making it a solid, low-sodium base for a savory pilaf or grain salad.
Frequently asked questions about buckwheat
How many calories are in buckwheat?
A cup of buckwheat (170 grams) has 343 calories.
Is buckwheat a good source of magnesium?
Yes, a cup provides 55% of the Daily Value for magnesium, one of the higher amounts among common grains.
Is buckwheat the same as wheat?
No, despite the name buckwheat is not related to wheat and does not contain gluten; it is ground into flour for soba noodles and blini or cooked whole as kasha.