Buckwheat: Calories and Nutrition Analyse
How many calories in buckwheat?

Nutrition Facts
BuckwheatServing size:
handful of buckwheat (50 g) change
5g10g15g20g30g40g50g60g80g100g120g140g160g180g200g220g250g300g350g400g450g500g600g700g800g900g1000g
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Amount Per Serving:
100g of buckwheat contain about 343 calories (kcal).
Calories per:
ounce
| handful
| tablespoon
| cup
| half cup
To give you an idea, a handful of buckwheat (50 g) contain about 172 calories.
This is about 9% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 172 kcal actually is, keep in mind that the calorie content of handful of buckwheat is similar to that of, for example:
- 3 apples
- 2 glasses of Coca Cola (220 ml glass)
- 1.5 slices of cheese
- 1.5 slices of bread
- 1 glass of milk
- 9 cubes of sugar
Take a quick look at the tables below for detailed information about buckwheat nutrition.
100g of Buckwheat
Nutrition
- Calories343
- Carbs Total71.13 g
- Dietary fiber4.05 g
- Fat3.04 g
- Saturated fat0.2 g
- Protein11.07 g
- Water12.95 g
Vitamins
- Vit B1 (Thiamine)0.539 mg
- Vit B2 (riboflavin)0.178 mg
- Vit B3 (Niacin)5.366 mg
- Vit B51.233 mg
- Vit B60.278 mg
- Vit B9 (Folic acid)30 mcg
Minerals
- Potassium414.5 mg
- Phosphorus18.65 mg
- Magnessium203 mg
- Calcium13.64 mg
- Iron2.444 mg
- Zink18.65 mg
Discover the Nutritional Powerhouse: Buckwheat
Often mistaken for a grain, buckwheat is actually a highly nutritious seed. Despite its name, buckwheat is not related to wheat and is gluten-free, making it a popular alternative for those with gluten sensitivities. But what truly sets buckwheat apart is its impressive nutritional profile. Let's dive into the details of buckwheat calories, buckwheat nutrition, and more to understand why this seed is a must-have in your diet.
Buckwheat Calories and Macronutrients
For those keeping an eye on their calorie intake, buckwheat offers a moderate amount, with 343 calories per 100 grams. This makes it a suitable option for energy-rich meals without overloading on calories. But it's not just about the calories; it's what makes up those calories that matter. Buckwheat is rich in carbohydrates, boasting 71.5 grams, including 10 grams of dietary fiber, which aids in digestion and provides a feeling of fullness.
When it comes to fat in buckwheat, it contains a low amount of 3.4 grams, with minimal saturated fats, making it heart-friendly. Moreover, the protein in buckwheat is noteworthy, with 13.25 grams per 100 grams, providing essential amino acids for muscle repair and growth.
Minerals and Vitamins in Buckwheat
Buckwheat's nutritional benefits extend beyond macronutrients. It is a treasure trove of minerals and vitamins essential for overall health. With 231 mg of magnesium, 347 mg of phosphorus, 460 mg of potassium, and 2.4 mg of zinc per 100 grams, buckwheat supports everything from bone health to immune function. Additionally, it provides a good source of iron (2.2 mg) and small amounts of calcium (18 mg).
On the vitamins front, buckwheat is rich in B-vitamins, including vitamin B3 (7.02 mg), which is crucial for energy metabolism, and vitamin B2 (0.425 mg), important for skin health and vision. It also contains vitamin B5 (1.233 mg), vitamin B1 (0.101 mg), and vitamin B9 (30 µg), supporting everything from brain function to red blood cell formation.
The Role of Buckwheat in a Healthy Diet
Given its rich nutritional profile, buckwheat can play a significant role in a healthy diet. Its high fiber content can help regulate blood sugar levels, making it beneficial for those with diabetes. The protein in buckwheat, along with its amino acid composition, makes it an excellent plant-based protein source for vegetarians and vegans.
Furthermore, the minerals found in buckwheat, such as magnesium and potassium, contribute to heart health by regulating blood pressure and supporting cardiovascular function. And with its low fat and high nutrient density, buckwheat is an ideal food for weight management and overall wellness.
Conclusion
Buckwheat is more than just an alternative to traditional grains; it's a nutritional powerhouse that offers a wide range of health benefits. From its balanced calories and carbs to its impressive array of protein, fat, and micronutrients, buckwheat is a versatile and healthy addition to any diet. Whether you're looking to improve your heart health, manage your weight, or simply eat cleaner, incorporating buckwheat into your meals is a smart and delicious choice.
How many calories are there in 1, 2, 3, or 5 servings of buckwheat?
- Handful of buckwheat (50g)172 kcal
- Tablespoon of buckwheat (15g)51 kcal
- Cup of buckwheat (170g)583 kcal
- Half cup of buckwheat (85g)292 kcal
- Ounce (oz) of buckwheat97 kcal
- Half of medium size servings of buckwheat86 kcal
- Small size serving of buckwheat (40g)137.6 kcal
- Big size buckwheat (65g)223.6 kcal
- Two medium size servings of buckwheat344 kcal
- Three medium size servings of buckwheat516 kcal
- Four medium size servings of buckwheat688 kcal
- Five medium size servings of buckwheat860 kcal
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