Buckwheat

Q: How many calories in cup of buckwheat?

About 583 calories, with roughly 22.5g of protein. cup weighs about 170g. Use the slider above for any other portion.

The universal side. Cheap, mild, endlessly customizable.

343

cal per 100 g

Portion explorer

How much are you eating?

Drag the slider or type grams. Everything below updates live.

= 6.0 oz

Calories

583

Protein

22.5g

Carbs

121.5g

Fat

5.8g

Protein 14% Carbs 77% Fat 8%

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Buckwheat: 343 cal per 100g, mixed macros.

No single number tells the story. Use the slider to fit it to your day.

Reverse calculator

Work backwards from your target.

To hit grams of protein, eat:

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For calories, eat:

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Burn it off

What per 100 g costs.

Minutes for a 155 lb (70 kg) adult to burn 343 cal. Adjust down for lighter, up for heavier.

Walking

min · 3.5 mph

Cycling

min · easy pace

Jogging

min · 5 mph

Swimming

min · freestyle

Estimates from the Compendium of Physical Activities. Real burn depends on weight, intensity, and fitness.

The chef's caveat

Dry → Cooked

Grains absorb water when they cook. 1 cup of dry buckwheat becomes about 3 cups cooked — the calories do not change, they just spread over more volume. Every number on this page is for cooked weight, the way you actually eat it. If your recipe reads dry, multiply by about 3.

Full nutrient panel · per 100 g

What else is in there.

From USDA FoodData Central (SR Legacy). %DV against the FDA 2,000-calorie reference.

Fiber10 g36%

Saturated fat0.741 g4%

Cholesterol0 mg0%

Sodium1 mg0%

Potassium460 mg10%

Calcium18 mg1%

Iron2.2 mg12%

Magnesium231 mg55%

Zinc2.4 mg22%

Vitamin C0 mg0%

Vitamin A0 mcg0%

Vitamin D0 mcg0%

Vitamin B60.21 mg12%

Vitamin B120 mcg0%

Folate30 mcg8%

Niacin7.02 mg44%

How it stacks

Compared to its neighbors.

per 100 g, as-served. Same portion, honest comparison.

Noodles

Almost identical calories.

Cal336 Protein14.4 g Fat0.7 g

White Rice

15 more calories per 100g · -7g protein.

Cal358 Protein6.5 g Fat0.5 g

White Rice

17 more calories per 100g · -7g protein.

Cal360 Protein6.6 g Fat0.6 g

Common questions

The stuff people actually ask.

How many calories in cup of buckwheat?

About 583 calories, with roughly 22.5g of protein. cup weighs about 170g. Use the slider above for any other portion.

Do I count raw or cooked?

Whichever you weighed. Dry buckwheat is roughly 3× as calorie-dense per gram as cooked; cooked is what is on this page. If you weigh at the pot use cooked; if you portion dry before cooking, use dry. Do not mix.

Is buckwheat actually healthy, or is that marketing?

By the numbers on this page: "healthy" is doing work here — it is clean fuel, not a nutrient powerhouse. Fine as the base of a meal, not the meal itself.

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