Raw whole buckwheat: calories and nutrition facts

Raw whole buckwheat has 362 kcal per 100 g. One serving, 1 Dry serving (70 g), has 253 kcal.

Calories
362 kcal
Protein
13.3 g
Carbohydrates
67.5 g
Fat
3.4 g

Per 100 g

Raw whole buckwheat: how many calories?

Raw whole buckwheat has 362 kcal per 100 g, with 13.3 g protein, 67.5 g carbs and 3.4 g fat. A 70 g serving (1 Dry serving) has 253 kcal. That is close to the average for Cereals (337 kcal per 100 g). Most of its calories come from carbohydrates.

Where the calories come from

  • Protein15%
  • Carbohydrates76%
  • Fat9%

Calculate a portion

Calories
253 kcal
Protein
9.3 g
Carbohydrates
47.3 g
Fat
2.4 g

Nutrition facts

NutrientPer 100 gPer serving (70 g)
Calories362 kcal253 kcal
Fat3.4 g2.4 g
of which saturated fat0.7 g0.5 g
Carbohydrates67.5 g47.3 g
of which sugars0 g0 g
Fiber4 g2.8 g
Protein13.3 g9.3 g
Sodium1 mg1 mg
Water9.8 g6.8 g
Vitamin C0 mg0 mg
Calcium18 mg13 mg
Iron2.2 mg1.5 mg
Potassium460 mg322 mg
Magnesium231 mg162 mg

Source: Ciqual food composition table (ANSES, France). Data updated on 2 September 2026.

Share of reference intakes

Per 100 g, compared with an adult's reference intakes (2,000 kcal a day, Regulation (EU) No 1169/2011).

NutrientOf reference intake
Calories(362 kcal)18%
Fat(3.4 g)5%
of which saturated fat(0.7 g)4%
Carbohydrates(67.5 g)26%
of which sugars(0 g)0%
Protein(13.3 g)27%
Salt(0 g)0%

What the EU thresholds say

Nutrition claim thresholds from Regulation (EC) No 1924/2006, per 100 g.

  • Source of protein (at least 12% of calories)
  • Source of fibre (at least 3 g)
  • Low sugars (5 g or less)
  • Low sodium (120 mg or less)

Raw whole buckwheat: frequently asked questions

Raw whole buckwheat: how many calories per serving?

A 70 g serving (1 Dry serving) has 253 kcal.

Raw whole buckwheat: how much protein?

Raw whole buckwheat contains 13.3 g of protein per 100 g, 27% of the 50 g reference intake.

Raw whole buckwheat: how much fibre?

Raw whole buckwheat provides 4 g of fibre per 100 g, 16% of the 25 g a day recommended by EFSA.

Raw whole buckwheat: how much makes 100 kcal?

100 kcal is about 28 g of this food.

Recipes with this food

Gluten-free yeast-free bread without a bread machine

Gluten-free yeast-free bread without a bread machine

362 kcal · 70 min

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