360 kcal P 23.6g C 62.2g F 1.92g
🍚 Cereal Grains and Pasta
Calories in Buckwheat, whole grain
Despite its name, this wheat-free grain is actually a fruit seed closely related to rhubarb and sorrel.
356 kcal
What makes buckwheat so powerful?
Buckwheat is a master of disguise. Despite the misleading name, it contains no wheat and produces no gluten, belonging instead to the Polygonaceae family, making it a botanical cousin to rhubarb and sorrel. It is classified as a pseudocereal, meaning its seeds are used like cereal grains but do not grow on grasses. The plant thrives in poor, acidic soils and matures in just 10 to 12 weeks, making it a vital crop in mountainous regions of Asia and Eastern Europe. One of its most remarkable chemical traits is the presence of rutin, a bioflavonoid that strengthens blood vessel walls and improves circulation. In fact, buckwheat is one of the richest dietary sources of rutin available. When the groats are cooked, they release a distinct, earthy, and slightly nutty aroma caused by the presence of compounds like fagopyrin and various volatile aldehydes. The dark, triangular seeds also contain a unique starch structure that digests more slowly than many true grains, contributing to its well-documented ability to help stabilize post-meal blood sugar levels.
Not actually wheat
It is a pseudocereal seed from the same botanical family as rhubarb and sorrel.
High in rutin
It is one of the best dietary sources of rutin, a flavonoid that supports blood vessel health.
Naturally gluten-free
Because it is not a grass, it contains no gluten proteins, making it safe for celiac diets.
💡 When & how to use it
Toast the raw groats in a dry skillet for a few minutes before boiling to intensify their nutty flavor and prevent them from turning mushy. Cook using a 1:2 ratio of buckwheat to water for about 15 minutes until tender. Because its protein lacks gluten, it pairs exceptionally well with legumes like lentils to create a complete amino acid profile. Store uncooked groats in an airtight container in a cool, dark place to prevent the natural oils from going rancid.
Calories by Serving Size
100g
356 kcal
P 11.1g C 71.1g F 3.04g
200g
712 kcal
P 22.2g C 142.2g F 6.1g
50g
178 kcal
P 5.6g C 35.6g F 1.5g
Full Nutrition Facts
Per 100g — daily values based on a 2,000 calorie diet
Nutrition Facts
Serving size: 100g
Calories 356
% Daily Value*
Total Fat 3.04g 4%
Sodium 0mg 0%
Total Carbohydrate 71.1g 26%
Dietary Fiber 4.05g 14%
Protein 11.1g 22%
Calcium 13.6mg 1%
Iron 2.44mg 14%
Potassium 414mg 9%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
How does Buckwheat fit your daily goals?
71 min
Walking to burn 356 kcal
18%
of 2,000 kcal daily goal
11.1g
protein (22% of daily 50g)
6
servings until 2,000 kcal
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Frequently Asked Questions
How many calories are in Buckwheat, whole grain?
Buckwheat, whole grain contains 356 calories per 100g. It is relatively calorie-dense, so portion control is important.
How much protein does Buckwheat, whole grain have?
Buckwheat, whole grain provides 11.1g of protein per 100g, which is 22% of the 50g daily recommended value. It is a good source of protein.
How many carbs are in Buckwheat, whole grain?
Buckwheat, whole grain contains 71.1g of carbohydrates per 100g . It also provides 4.05g of dietary fiber.
Is Buckwheat, whole grain good for weight loss?
Buckwheat, whole grain has 356 kcal per 100g, so portions need to be monitored on a weight-loss diet. Use CalRay to track your intake accurately. Its fiber content (4.05g/100g) also promotes fullness.
How do I track Buckwheat, whole grain calories accurately?
The easiest way to track buckwheat is with CalRay. Simply snap a photo of your meal and the AI will automatically identify the food and calculate calories and macros based on the estimated portion size — no manual lookup required. You can also search by name and adjust gram weight manually.
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