Buckwheat vs Quinoa: Calories and Nutrition Compared (2026)

Buckwheat has 92 calories and 3.4 g of protein, while quinoa has 120 calories and 4.4 g of protein. Quinoa is higher in protein, but buckwheat is lower in calories.

Buckwheat and quinoa are popular pseudo-grains known for their health benefits. This comparison highlights their nutritional profiles to help you make informed dietary choices.

What Is the Difference Between Buckwheat and Quinoa?

Buckwheat is a gluten-free grain-like seed that is rich in nutrients and often used in various dishes. It is known for its high fiber content and unique flavor. Quinoa is a seed that is commonly classified as a whole grain, prized for its complete protein profile and versatility in cooking. It is often used as a substitute for rice or couscous.

Buckwheat vs Quinoa: Nutrition Side by Side

The following table provides a side-by-side comparison of buckwheat and quinoa based on their nutritional content.

Nutrient (per 100 g)	Buckwheat (cooked)	Quinoa (cooked)
Calories	92 kcal	120 kcal
Protein	3.4 g	4.4 g
Carbs	19.9 g	21.3 g
Sugar	0.9 g	0.9 g
Fat	0.6 g	1.9 g
Fiber	2.7 g	2.8 g
Sodium	4 mg	7 mg

Which Is Better, Buckwheat or Quinoa?

For weight loss: Buckwheat contains 92 calories per 100 g, while quinoa has 120 calories. Therefore, buckwheat is the better option for weight loss.

For muscle and protein: Quinoa has 4.4 g of protein per 100 g, compared to buckwheat's 3.4 g. Thus, quinoa is the superior choice for protein intake.

For low-carb or low-sugar: Buckwheat has 19.9 g of carbohydrates and 0.9 g of sugar, while quinoa has 21.3 g of carbohydrates and 0.9 g of sugar. Buckwheat is slightly lower in carbs.

How to Track Buckwheat and Quinoa Accurately

Portion sizes and macronutrient content can often be misjudged, leading to unintended calorie intake. Nutrola is an AI nutrition tracking app that identifies foods from a photo and returns calories and macros from a database of more than 1.8 million foods. It also supports barcode scanning and voice logging. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

How We Compiled These Numbers

The numbers presented are rounded reference values for educational use and should not be considered medical advice. Always consult a professional for dietary guidance. Values are per 100 g from USDA FoodData Central.

Frequently Asked Questions (FAQ)

Which has more protein?

Quinoa has 4.4 g of protein per 100 g, while buckwheat has 3.4 g. Therefore, quinoa contains more protein.

Which has fewer calories?

Buckwheat has 92 calories per 100 g, while quinoa has 120 calories. Thus, buckwheat has fewer calories.

What is the fiber content of buckwheat?

Buckwheat contains 2.7 g of fiber per 100 g.

What is the sugar content in quinoa?

Quinoa has 0.9 g of sugar per 100 g.

How much fat is in buckwheat?

Buckwheat contains 0.6 g of fat per 100 g.

What is the sodium content of quinoa?

Quinoa has 7 mg of sodium per 100 g.

Key Takeaways

• Buckwheat has 92 calories per 100 g.
• Quinoa has 120 calories per 100 g.
• Buckwheat contains 3.4 g of protein per 100 g.
• Quinoa contains 4.4 g of protein per 100 g.
• Buckwheat has 19.9 g of carbohydrates per 100 g.
• Quinoa has 21.3 g of carbohydrates per 100 g.