Buckwheat, whole grain
Portion converter
Nutrition data is published per 100 g. Pick a portion to see what it works out to.
No measured portion sizes are published for this food — enter grams directly.
| Nutrient | Per 100 g | In this amount |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 356 kcal | 356 kcal |
| Water | 12.9 g | 12.9 g |
| Energy (Atwater Specific Factors) | 332 kcal | 332 kcal |
| Nitrogen | 1.90 g | 1.90 g |
| Protein | 11.1 g | 11.1 g |
| Total lipid (fat) | 3.04 g | 3.04 g |
| Ash | 1.81 g | 1.81 g |
| Carbohydrate, by difference | 71.1 g | 71.1 g |
| Fiber, total dietary | 4.05 g | 4.05 g |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | 4.80 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | 4.10 g |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | 0 g |
| Beta-glucan | 0 g | 0 g |
| Starch | 61.6 g | 61.6 g |
| Calcium, Ca | 13.6 mg | 13.6 mg |
| Iron, Fe | 2.44 mg | 2.44 mg |
Estimates. Portion weights are the published averages for this food. A cup of chopped carrot and a cup of sliced carrot do not weigh the same, so treat the result as approximate.
About zeros. A value of 0 may mean the nutrient is genuinely absent, or that it was not measured / was below the limit of detection. USDA does not distinguish between the two, so this site does not use 0 values for filtering or for "free from" claims.
This converter does not use zero values to claim a food is free of anything, and it is not dietary or medical advice.
Nutrition per 100 g
30 nutrients reported for this food. "Samples" is the number of analytical samples the value is based on.
| Nutrient | Per 100 g | Samples |
|---|---|---|
| Energy (Atwater General Factors)(chosen energy value) | 356 kcal | — |
| Water | 12.9 g | 8 |
| Energy (Atwater Specific Factors) | 332 kcal | — |
| Nitrogen | 1.90 g | 8 |
| Protein | 11.1 g | — |
| Total lipid (fat) | 3.04 g | 8 |
| Ash | 1.81 g | 8 |
| Carbohydrate, by difference | 71.1 g | — |
| Fiber, total dietary | 4.05 g | 8 |
| Total dietary fiber (AOAC 2011.25) | 4.80 g | 8 |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.10 g | 8 |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0 g | 8 |
| Beta-glucan | 0 g | 8 |
| Starch | 61.6 g | 8 |
| Calcium, Ca | 13.6 mg | 8 |
| Iron, Fe | 2.44 mg | 8 |
| Magnesium, Mg | 203.0 mg | 8 |
| Phosphorus, P | 373.7 mg | 8 |
| Potassium, K | 414.5 mg | 8 |
| Sodium, Na | 0 mg | 8 |
| Zinc, Zn | 2.24 mg | 8 |
| Copper, Cu | 0.48 mg | 8 |
| Manganese, Mn | 1.23 mg | 8 |
| Selenium, Se | 13.6 µg | 8 |
| Molybdenum, Mo | 55.3 µg | 8 |
| Thiamin | 0.54 mg | 8 |
| Riboflavin | 0.18 mg | 8 |
| Niacin | 5.37 mg | 8 |
| Vitamin B-6 | 0.28 mg | 8 |
| Biotin | 18.6 µg | 8 |
Why there is only one energy value here
USDA publishes three different energy nutrients (IDs 1008, 2047, 2048) plus a kilojoule value. This page uses 2047 — Energy (Atwater General Factors) — falling back to the others only when it is absent. Sites that mix them can report different calorie counts for the same food.
Allergens: do not rely on this page
This dataset has no structured allergen field, and reference values describe a generic food — not the product you are holding. Always read the actual label before eating anything.
If you have a food allergy, treat this page as background information only.
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Source: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. fdc.nal.usda.gov. (Foundation Foods, release 2026-04-30) — https://fdc.nal.usda.gov/ · Data last updated 2026-09-27