Buckwheat raw: calories & nutrition facts
100 g of buckwheat raw contain 339 kcal (1,434 kJ), 13.1 g protein, 61.9 g carbohydrates (of which 1.1 g sugar), 3.1 g fat and 5.5 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 339 kcal
- Protein
- 13.1 g
- Carbs
- 61.9 g
- Fat
- 3.1 g
- Fiber
- 5.5 g
- Sugar
- 1.1 g
- Salt
- < 0.01 g
Nutrition for your portion
- Calories
- 339 kcal
- Protein
- 13.1 g
- Carbs
- 61.9 g
- Sugar
- 1.1 g
- Fat
- 3.1 g
- Fiber
- 5.5 g
for 100 g
Energy split
- Protein16 %
- Carbs75 %
- Fat9 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 339 kcal / 1,434 kJ | |
| MACRONUTRIENTS | ||
| Protein | 13.1 g | |
| Fat | 3.1 g | |
| Saturated fatty acids | 0.53 g | |
| Monounsaturated fatty acids | 1 g | |
| Polyunsaturated fatty acids | 1 g | |
| Omega-3 fatty acids | 0.06 g | |
| Omega-6 fatty acids | 0.94 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 61.9 g | |
| Sugar | 1.1 g | |
| Starch | 60.8 g | |
| Lactose | 0 g | |
| Fiber | 5.5 g | |
| Alcohol | 0 g | |
| Water | 13.3 g | |
| Salt | < 0.01 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 0 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.25 mg | 2 % |
| Vitamin K | 1.2 µg | 2 % |
| Vitamin B1 (thiamine) | 0.68 mg | 62 % |
| Vitamin B2 (riboflavin) | 0.11 mg | 8 % |
| Niacin | 6.3 mg | 39 % |
| Pantothenic acid | 1.1 mg | 18 % |
| Vitamin B6 | 580 µg | 41 % |
| Biotin | Traces | |
| Folate | 43.5 µg | 22 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | Traces | |
| MINERALS | ||
| Sodium | 0.3 mg | |
| Potassium | 448 mg | 22 % |
| Calcium | 14.3 mg | 2 % |
| Magnesium | 200 mg | 53 % |
| Phosphorus | 403 mg | 58 % |
| Iron | 2.7 mg | 20 % |
| Zinc | 2.9 mg | 29 % |
| Iodine | – | |
| Copper | 527 µg | 53 % |
| Manganese | 1,372 µg | 69 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · C322000 · Data: BLS 4.0 (2025)