How healthy is buckwheat?
Is buckwheat healthy? Yes, in sensible portions. Buckwheat scores 46/100 on the HowHealthyIs Score: 100 g provides 92 kcal, 51 mg magnesium and 2.7 g fiber. Buckwheat is a gluten-free seed eaten as a grain, with magnesium and fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Buckwheat ranks higher than 46% of them.
Counts in favor (% daily value per 100 kcal)
- Magnesium13%
- Fiber10%
- Protein7%
- Iron5%
- Potassium2%
- Vitamin E1%
- Calcium1%
- Vitamin A0%
- Vitamin C0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 39 minus 1 = 38. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in buckwheat?
Calories155kcal
Protein5.7g
Carbohydrates33g
Fat1g
Fiber4.5g
Sugars1.5g
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 92 kcal | 155 kcal | |
| Protein | 3.4 g | 5.7 g | 11% |
| Carbohydrates | 20 g | 33 g | 12% |
| Fiber | 2.7 g | 4.5 g | 16% |
| Sugars | 0.9 g | 1.5 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.6 g | 1 g | 1% |
| Saturated fat | 0.1 g | 0.2 g | 1% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin E | <0.1 mg | 0.2 mg | 1% |
| Minerals | |||
| Calcium | 7 mg | 12 mg | 1% |
| Iron | 0.8 mg | 1.3 mg | 7% |
| Potassium | 88 mg | 148 mg | 3% |
| Magnesium | 51 mg | 86 mg | 20% |
| Sodium | 4 mg | 6.7 mg | 0% |
Source: USDA FoodData Central, "Buckwheat groats, roasted, cooked" (FDC 170686). Values rounded.
Why is buckwheat good for you?
- 86 mg magnesium in 1 cup cooked, 20% of the daily value. Magnesium contributes to normal muscle function.
- 4.5 g fiber in 1 cup cooked, 16% of the daily value. Most adults eat well under the 28 g daily value for fiber.
- 5.7 g protein in 1 cup cooked, 11% of the daily value. Protein contributes to the maintenance of muscle mass.
Good ways to use it
- Porridge and kasha
- Gluten-free baking
What should you watch out for?
- Buckwheat allergy is uncommon but can be severe. Soba noodles are often mixed with wheat.
Which grains score higher?
Other grains with more nutrition per calorie. Variety matters more than picking one winner.
How does buckwheat compare?
Common questions about buckwheat
How many calories are in buckwheat?
100 g of buckwheat has 92 kcal. A typical portion, 1 cup cooked (168 g), has about 155 kcal.
How much protein is in buckwheat?
Buckwheat has 3.4 g of protein per 100 g, or about 5.7 g in 1 cup cooked.
Is buckwheat good for weight loss?
Buckwheat is low in calories (92 kcal per 100 g), so it adds volume to meals without many calories. No single food causes weight loss; the overall diet does.