How Many Calories in Buckwheat? Nutrition Facts & Macros
A serving of cooked buckwheat (170 g, about 1 cup) has 583 calories
Protein 22.5g · Carbs 121.6g · Fat 5.8g
Buckwheat is a naturally gluten-free pseudocereal (not a wheat at all — it is related to rhubarb and sorrel). Raw groats pack 13.25 g of protein and 10.0 g of fiber per 100 g, with an exceptional magnesium content of 231 mg (58% DV) — one of the highest among all common grains. When cooked, buckwheat absorbs about 2.4x its weight in water, so 100 g of raw groats becomes roughly 240 g of cooked buckwheat at about 92 kcal per 100 g cooked. It also contains rutin, a flavonoid that supports blood vessel health. Popular as kasha in Eastern Europe, soba noodles in Japan, and galettes in France. Here is everything you need to know about buckwheat calories and macros, based on USDA data.
1435 kJ · per 100g · Water: 9.75 g
Calorie Calculator: Buckwheat (Raw Groats)
170 g Buckwheat (Raw Groats) contains 583 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup cooked (170 g) | 583 kcal | 22.5g | 121.6g | 5.8g |
| 1/4 cup dry (42 g) | 144 kcal | 5.6g | 30g | 1.4g |
| 100 grams | 343 kcal | 13.3g | 71.5g | 3.4g |
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Buckwheat (Raw Groats) — Nutrition Facts
| Buckwheat (Raw Groats) | per 100g |
|---|---|
| Calories | 343 kcal |
| Protein | 13.25 g |
| Fat | 3.4 g |
| Carbs | 71.5 g |
| Fiber | 10 g |
| Sugar | 0 g |
| Sodium | 1 mg |
| Potassium | 460 mg |
| Magnesium | 231 mg |
| Phosphorus | 347 mg |
| Vitamin C | 0 mg |
| Vitamin B6 | 0.21 mg |
| Folate | 30 mcg |
| Manganese | 1.3 mg |
| Water | 9.75 g |
Source: USDA FoodData Central (FDC ID: 170286) · Data verified April 2026
Variations
Raw buckwheat groats
343 kcal per 100 g. The unroasted, light-green variety — mild, slightly grassy flavor. This is the USDA reference form (FDC 170286). Cooks in about 15 minutes. Popular in raw food recipes (soaked and sprouted) and for making buckwheat flour. Softer texture than roasted kasha when cooked.
Roasted buckwheat (Kasha)
Approximately 340 kcal per 100 g — nearly identical nutrition to raw groats. The groats are dry-roasted until golden brown, giving a deeper, nuttier, toasty flavor. This is 'kasha' — the traditional Eastern European preparation. Firmer texture when cooked, holds its shape better in pilafs and grain salads. The roasting process does not significantly change the macronutrient or mineral content.
Cooked buckwheat
Approximately 92 kcal per 100 g. Raw buckwheat absorbs about 2.4 times its weight in water during cooking, reducing the calorie density significantly. One cup cooked (170 g) has about 156 kcal, 5.7 g protein, 3.4 g fiber, and 33.5 g carbs. This is the form you actually eat — always use cooked values when tracking portions you weigh after cooking.
Dietary Perspectives
For Weight Loss
A solid choice for weight loss. One cup of cooked buckwheat (170 g) has only about 156 kcal with 5.7 g of protein and 4.5 g of fiber — filling enough to keep you satisfied for hours. Its low glycemic index provides steady energy without blood sugar spikes and crashes that trigger hunger. The exceptional magnesium content (231 mg per 100 g raw, 58% DV) supports energy metabolism and muscle recovery. Use buckwheat as a base for grain bowls with roasted vegetables and lean protein for a nutrient-dense meal under 400 kcal.
For Athletic Performance
Excellent complex carbs for sustained energy — one cup cooked (170 g) provides about 33.5 g of carbs for training fuel. The standout feature for athletes is the magnesium content: 231 mg per 100 g raw (58% DV), critical for muscle contraction, energy production, and electrolyte balance. Also rich in manganese and copper, both important for connective tissue and antioxidant defense. Buckwheat has a complete amino acid profile relative to other grains (good lysine content), making it a superior plant-based pre-workout carb source. Naturally gluten-free, suitable for athletes with gluten sensitivity. Eat 2-3 hours before training for optimal energy.
For Keto
NOT suitable for keto — 61.5 g net carbs per 100 g raw (71.5 g total carbs minus 10.0 g fiber). Even a small 1/4 cup raw (42 g) has about 26 g net carbs, exceeding strict keto limits in one sitting. Buckwheat is a pseudocereal with concentrated starch despite its healthy fiber and mineral content. If you enjoy the nutty flavor, try cauliflower rice sauteed with butter and herbs, or hemp hearts cooked as a hot cereal — both under 2 g net carbs per serving with a similar warm, hearty consistency.
Frequently Asked Questions
How many calories are in buckwheat?
Raw buckwheat groats contain 343 calories per 100 g. One cup of cooked buckwheat (170 g) has about 156 calories. The difference between raw and cooked values is simply water absorption: raw = 343 kcal/100 g, cooked = about 92 kcal/100 g. Always check whether your nutrition label shows raw or cooked values — a common source of tracking errors with grains.
How much protein is in buckwheat?
Raw buckwheat has 13.25 g of protein per 100 g — comparable to oats and higher than rice. A cup of cooked buckwheat (170 g) provides about 5.7 g of protein. Buckwheat protein has a relatively good amino acid profile with decent lysine content (higher than most grains), making it a valuable plant-based protein source. Combine with legumes or dairy for a complete amino acid profile.
Is buckwheat gluten-free?
Yes — despite the name, buckwheat is not related to wheat at all. It is a pseudocereal (a seed from the Fagopyrum family, related to rhubarb and sorrel), not a grass grain. It is naturally 100% gluten-free. However, check packaging for cross-contamination warnings if you have celiac disease, as buckwheat is sometimes processed in facilities that also handle wheat. Look for certified gluten-free buckwheat to be safe.
Is buckwheat healthy?
Buckwheat is exceptionally nutritious. Its standout nutrient is magnesium — 231 mg per 100 g raw (58% DV), one of the highest among common foods. It also provides manganese (1.3 mg, 57% DV), copper (1.1 mg, 122% DV), and phosphorus (347 mg, 50% DV). Buckwheat contains rutin, a flavonoid that strengthens blood vessel walls and may improve circulation. With 10.0 g of fiber per 100 g, it supports digestive health and stable blood sugar.
Is buckwheat good for weight loss?
Buckwheat is a solid choice for weight loss. One cup of cooked buckwheat (170 g) has only about 156 kcal with 5.7 g of protein and 4.5 g of fiber — enough to keep you full for hours. Its low glycemic index means steady energy without blood sugar spikes and crashes. The high magnesium content supports energy metabolism. Use it as a base for grain bowls with vegetables and lean protein for a filling, nutrient-dense meal under 400 kcal.
Is buckwheat keto-friendly?
No — buckwheat is not suitable for a ketogenic diet. With 71.5 g of carbs and 10.0 g of fiber per 100 g raw, that is 61.5 g of net carbs — more than three times the typical 20 g daily keto limit. Even a small 1/4 cup raw (42 g) has about 26 g of net carbs. For a keto-friendly grain substitute with a similar nutty flavor, try cauliflower rice sauteed with butter and herbs, or hemp hearts as a hot cereal — under 2 g net carbs per serving.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat (Raw Groats) | 343 | 13.25g | 71.5g | 3.4g |
| Quinoa (Cooked) | 120 | 4.4g | 21.3g | 1.92g |
| Oats (Dry) | 379 | 13.15g | 67.7g | 6.52g |
| Brown Rice (Cooked) | 123 | 2.74g | 25.58g | 0.97g |
| Rice (white, cooked) | 130 | 2.69g | 28.2g | 0.28g |
per 100g
Per 100 g raw, buckwheat has 343 kcal — slightly less than oats (379 kcal) and similar to quinoa (368 kcal raw). Buckwheat has significantly more magnesium (231 mg vs 138 mg in oats) and is naturally gluten-free. Compared to cooked brown rice (123 kcal/100 g), cooked buckwheat (92 kcal/100 g) is lower in calories with more protein and fiber.
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