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

Amountg

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

Nutrition facts

Nutrient	Per 100 g	Per serving (70 g)
Calories	362 kcal	253 kcal
Fat	3.4 g	2.4 g
of which saturated fat	0.7 g	0.5 g
Carbohydrates	67.5 g	47.3 g
of which sugars	0 g	0 g
Fiber	4 g	2.8 g
Protein	13.3 g	9.3 g
Sodium	1 mg	1 mg
Water	9.8 g	6.8 g
Vitamin C	0 mg	0 mg
Calcium	18 mg	13 mg
Iron	2.2 mg	1.5 mg
Potassium	460 mg	322 mg
Magnesium	231 mg	162 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).

Nutrient	Of 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.

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