Buckwheat: Calories, Nutrition Facts, and Health Benefits (2026)

Buckwheat contains 155 calories per 1 cup cooked (168 g), providing 5.7 g of protein and 4.5 g of fiber. It has a glycemic index of about 45 and offers 86 mg of magnesium, making it a nutritious, gluten-free option.

This page explores the nutritional profile of buckwheat, including its calorie content, macronutrients, and health benefits. It also examines how buckwheat impacts blood sugar levels and compares it with other grains.

Buckwheat Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table details the composition of buckwheat per 1 cup cooked (168 g) and per 100 g serving.

Values are for 1 cup cooked (168 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	155	92	8%
Protein	5.7 g	3.4 g	11%
Carbohydrates	33.4 g	19.9 g	12%
Fiber	4.5 g	2.7 g	16%
Sugar	1.5 g	0.9 g	-
Fat	1.0 g	0.6 g	1%
Vitamin C	0.0 mg	0.0 mg	0%
Potassium	148 mg	88 mg	3%
Magnesium	86 mg	51 mg	20%
Manganese	0.67 mg	0.40 mg	29%

About 81% of buckwheat calories come from carbohydrates, 14% from protein and 6% from fat.

Buckwheat by Health Goal

The by-goal ratings section evaluates how buckwheat aligns with various health and dietary objectives.

Goal	Rating	Why
Weight loss	Fair	155 calories per serving with 4.5 g fiber for fullness
Blood sugar / diabetes	Fair	Glycemic load of about 13 per serving
Immunity	Fair	Provides 0 mg vitamin C (0% DV)
Digestion	Excellent	4.5 g fiber per serving supports regularity
Heart health	Good	Potassium (148 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (5.7 g); best as a vitamin-rich choice, not a protein source

Buckwheat and Blood Sugar

Glycemic index: 45. Glycemic load: 13 per serving.

Buckwheat has a glycemic index of about 45 and a glycemic load of around 13 per serving, so portion size matters more for blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Buckwheat Compares to Other Grains

In the comparison table, buckwheat is assessed against other common grains to highlight its unique benefits.

Grain (per 100 g)	Calories	Protein (g)	Fiber (g)	Carbs (g)
Buckwheat	92	3.4	2.7	19.9
Quinoa	120	4.4	2.8	21.3
Millet	119	3.5	1.3	23.7
Brown Rice	123	2.7	1.6	25.6

Buckwheat Myths, Checked

Buckwheat contains wheat , False. Despite the name, buckwheat is unrelated to wheat and is naturally gluten-free.

Buckwheat is only for pancakes , False. Buckwheat groats (kasha) work in pilafs, salads and porridge.

How to Track Buckwheat

Grains swell as they cook, so a cup of cooked buckwheat is a very different amount from a cup measured dry, which is where most logging errors come from. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log buckwheat accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see calories in every rice and grain per cup cooked, calories in every pasta and noodle per cup cooked, and best carb sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of buckwheat?

One cup of cooked buckwheat (168 g) contains 155 calories, making it a low-calorie grain option.

Is buckwheat good for weight loss?

Buckwheat can be beneficial for weight loss due to its high fiber content of 4.5 g per cup, which may help promote satiety.

Can people with diabetes eat buckwheat?

People with diabetes can eat buckwheat, as it has a glycemic index of about 45, indicating a moderate impact on blood sugar levels.

How much magnesium is in buckwheat?

Buckwheat provides 86 mg of magnesium per cup, contributing to the recommended daily intake for overall health.

Is buckwheat high in sugar?

Buckwheat is low in sugar, containing only 1.5 g per cup, making it a suitable choice for those monitoring sugar intake.

Is buckwheat gluten-free?

Buckwheat is gluten-free, making it an excellent grain alternative for individuals with celiac disease or gluten sensitivity.

Key Takeaways

• Buckwheat has 155 calories per 1 cup cooked.
• It provides 5.7 g of protein and 4.5 g of fiber.
• Buckwheat contains 86 mg of magnesium per serving.
• The glycemic index of buckwheat is about 45.
• It has only 1.5 g of sugar per cup.
• Buckwheat is gluten-free and suitable for various diets.