Buckwheat
100 g raw
346 kcal
Boiled, 100 g
92 kcal
Protein, fat and carbs per 100 g
- Protein
- 11.7 g
- Fat
- 2.7 g
- Carbs
- 75 g
- Fiber
- 10.3 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 346 kcal | 11.7 g | 2.7 g | 75 g |
| Soaked | 150% | 231 kcal | 7.8 g | 1.8 g | 50 g |
| Boiled | 376% | 92 kcal | 3.1 g | 0.7 g | 20 g |
| Steamed | 250% | 138 kcal | 4.7 g | 1.1 g | 30 g |
What to pair it with
Tea, coffee and milk — separately
This is rich in plant iron. Tea, coffee and dairy at the same meal noticeably lower its absorption — have them an hour before or 1–2 hours after.
Source: PMID 11029010, PMID 20200263, PMID 1984335
Add vitamin C
Bell pepper, sauerkraut, citrus or kiwi at the same meal raise plant iron absorption several times over.
Source: PMID 2507689, PMID 20200263
Meat or fish helps
Meat and fish proteins at the same meal boost plant iron absorption.
Source: PMID 17056805
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin B1 (thiamine) | 0.22 mg | 20% |
| Vitamin B2 (riboflavin) | 0.27 mg | 25% |
| Vitamin B3 (niacin) | 5.1 mg | 37% |
| Vitamin B6 (pyridoxine) | 0.35 mg | 27% |
| Vitamin B9 (folate) | 42 mcg | 11% |
| Choline | 54.2 mg | 13% |
| Calcium | 17 mg | 2% |
| Iron | 2.5 mg | 14% |
| Magnesium | 221 mg | 71% |
| Phosphorus | 319 mg | 46% |
| Potassium | 320 mg | 12% |
| Sodium | 11 mg | 1% |
| Zinc | 2.4 mg | 30% |
| Selenium | 8.4 mcg | 15% |
| Copper | 0.62 mg | 69% |
| Manganese | 1.6 mg | 90% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
Open the calculatorFurther reading
- Tea after buckwheat: how drinks affect iron absorptionWhy tea and coffee with buckwheat or legumes lower iron absorption, when to drink them instead, and what helps.
- Dry or cooked: why grain and pasta calories differ so muchHow many calories are in cooked buckwheat, rice, pasta and legumes, why 100 g dry and 100 g cooked are different things, and how to weigh them.
Similar foods
Data: USDA FoodData Central, record “Buckwheat groats, roasted, dry”.