Buckwheat: calories and nutrition
Calories and protein in buckwheat by portion and type. Buckwheat takes up water when cooked, so 100 g cooked has fewer calories than 100 g dry.
Cooked · 1 cup (168 g)
155kcal
- 6gProtein
- 33gCarbs
- 1gFat
- Fiber 5g
- Sugar 2g
- Saturated fat 0g
- Sodium 7mg
11% of the EU protein reference intake (50 g) · 8% of the EU energy reference intake (2,000 kcal)
Cooked · 100 g
92kcal
- 3gProtein
- 20gCarbs
- 1gFat
- Fiber 3g
- Sugar 1g
- Saturated fat 0g
- Sodium 4mg
7% of the EU protein reference intake (50 g) · 5% of the EU energy reference intake (2,000 kcal)
Cooked · 150 g
138kcal
- 5gProtein
- 30gCarbs
- 1gFat
- Fiber 4g
- Sugar 1g
- Saturated fat 0g
- Sodium 6mg
10% of the EU protein reference intake (50 g) · 7% of the EU energy reference intake (2,000 kcal)
Dry · 1 cup (164 g)
567kcal
- 19gProtein
- 123gCarbs
- 4gFat
- Fiber 17g
- Sugar no data
- Saturated fat 1g
- Sodium 18mg
38% of the EU protein reference intake (50 g) · 28% of the EU energy reference intake (2,000 kcal)
Dry · 100 g
346kcal
- 12gProtein
- 75gCarbs
- 3gFat
- Fiber 10g
- Sugar no data
- Saturated fat 1g
- Sodium 11mg
23% of the EU protein reference intake (50 g) · 17% of the EU energy reference intake (2,000 kcal)
Dry · 150 g
519kcal
- 18gProtein
- 112gCarbs
- 4gFat
- Fiber 15g
- Sugar no data
- Saturated fat 1g
- Sodium 17mg
35% of the EU protein reference intake (50 g) · 26% of the EU energy reference intake (2,000 kcal)
Per 100 g by type
- Cooked92 3201
- Dry346 12753
Questions
Which has more calories: buckwheat (cooked) or buckwheat (dry)?
Buckwheat (dry): 346 kcal per 100 g, more than buckwheat (cooked) with 92 kcal.
How much protein is in 100 kcal of buckwheat?
Buckwheat (cooked): about 4 g of protein per 100 kcal.
How many grams of buckwheat have about 100 kcal?
109 g of buckwheat (cooked) has 100 kcal.
What does % of the reference intake mean?
It compares the portion with the EU label reference intakes for an average adult: 50 g of protein and 2,000 kcal a day. It is not a personal target; the protein calculator estimates yours.
Sources. USDA FoodData Central, public domain. Source values per 100 g of the edible part. ClariMeal selected records, shortened names, calculated portions and rounded values. USDA FoodData Central. Portion weights: USDA FoodData Central. EU label reference intakes for adults: 50 g protein and 2,000 kcal. Regulation (EU) No 1169/2011, Annex XIII, Part B. Page updated .
