How many calories are in cooked buckwheat?
Cooked buckwheat (1 cup, 168 g) has 155 calories. 100 g has 92 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
Nutrition database · Grains, rice and pasta
Cooked Buckwheat Nutrition Facts
Cooked Buckwheat nutrition facts from USDA FoodData Central: 155 calories in 1 cup, with 5.7 g protein, 33.5 g carbohydrate and 1 g fat. Change the serving below and the label, the summary and the full nutrient table update together.
Cooked Buckwheat Nutrition Facts label
FDA standard format. Values use the FDA rounding rules for the serving you pick. Nutrients USDA does not report for this food print as 0 on the panel and as "not reported" in the table.
Download this label: · PNG Free to use as a reference. A label for a product you sell needs your full recipe and ingredient statement.
1 cup (168 g)
At a glance
- Calories
- 155
- Protein
- 5.7 g · 11%
- Total carbohydrate
- 33.5 g · 12%
- Total fat
- 1 g · 1%
- Dietary fiber
- 4.5 g · 16%
- Total sugars
- 1.5 g · 0%
- Sodium
- 6.7 mg · 0%
Opens the free label generator with this amount of cooked buckwheat already added. Add the rest of your ingredients and the label updates as you go.
All nutrients for this serving
| Nutrient | Per serving | % DV* | Per 100 g |
|---|---|---|---|
| Calories and macronutrients | |||
| Calories | 155 | 92 | |
| Total fat | 1 g | 1% | 0.62 g |
| Saturated fat | 0.2 g | 1% | 0.13 g |
| Trans fat | not reported | ||
| Monounsaturated fat | 0.3 g | 0.19 g | |
| Polyunsaturated fat | 0.3 g | 0.19 g | |
| Cholesterol | 0 mg | 0% | 0 mg |
| Sodium | 6.7 mg | 0% | 4 mg |
| Total carbohydrate | 33.5 g | 12% | 19.9 g |
| Dietary fiber | 4.5 g | 16% | 2.7 g |
| Total sugars | 1.5 g | 0.9 g | |
| Added sugars | 0 g | 0% | 0 g |
| Protein | 5.7 g | 3.38 g | |
| Vitamins | |||
| Vitamin D | 0 mcg | 0% | 0 mcg |
| Vitamin A | 0 mcg | 0% | 0 mcg |
| Vitamin C | 0 mg | 0% | 0 mg |
| Vitamin E | 0.15 mg | 1% | 0.09 mg |
| Vitamin K | 3.2 mcg | 3% | 1.9 mcg |
| Thiamin (B1) | 0.07 mg | 6% | 0.04 mg |
| Riboflavin (B2) | 0.07 mg | 5% | 0.04 mg |
| Niacin (B3) | 1.6 mg | 10% | 0.94 mg |
| Vitamin B6 | 0.13 mg | 8% | 0.08 mg |
| Folate (DFE) | 24 mcg | 6% | 14 mcg |
| Vitamin B12 | 0 mcg | 0% | 0 mcg |
| Choline | 34 mg | 6% | 20.1 mg |
| Minerals | |||
| Calcium | 12 mg | 1% | 7 mg |
| Iron | 1.3 mg | 7% | 0.8 mg |
| Potassium | 148 mg | 3% | 88 mg |
| Magnesium | 86 mg | 20% | 51 mg |
| Phosphorus | 118 mg | 9% | 70 mg |
| Zinc | 1 mg | 9% | 0.61 mg |
| Copper | 0.25 mg | 27% | 0.15 mg |
| Manganese | 0.68 mg | 29% | 0.4 mg |
| Selenium | 3.7 mcg | 7% | 2.2 mcg |
| Other | |||
| Water | 127.1 g | 75.6 g | |
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g | |
* Percent Daily Values are based on a 2,000 calorie diet (FDA reference values for adults and children 4 years and older). Per-100 g values are USDA figures before label rounding.
Cooked Buckwheat nutrition by serving size
Every serving below is a USDA household measure for this food, a fraction of one, or a unit conversion. Amounts are USDA values scaled by weight; only the Nutrition Facts panel applies the coarser FDA label rounding.
| Serving | Weight | Calories | Total carbohydrate | Protein | Total fat | Dietary fiber | Total sugars |
|---|---|---|---|---|---|---|---|
| 1 cup | 168 g | 155 | 33.5 g | 5.7 g | 1 g | 4.5 g | 1.5 g |
| 100 g | 100 g | 92 | 19.9 g | 3.4 g | 0.6 g | 2.7 g | 0.9 g |
| 1 oz | 28.4 g | 26 | 5.7 g | 1 g | 0.2 g | 0.8 g | 0.3 g |
How much manganese is in cooked buckwheat?
Cooked buckwheat (1 cup, 168 g) has 0.68 mg of manganese, 29% of the Daily Value. 100 g has 0.4 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
How much copper is in cooked buckwheat?
Cooked buckwheat (1 cup, 168 g) has 0.25 mg of copper, 27% of the Daily Value. 100 g has 0.15 mg. At 20% DV or more per serving, that meets the FDA threshold for an "excellent source" claim.
Cooked Buckwheat nutrition per 100 grams
100 g of cooked buckwheat has 92 calories, 3.38 g protein, 19.9 g carbohydrate, 2.7 g fiber, 0.9 g sugars and 0.62 g fat.
Where the calories in cooked buckwheat come from
About 81% of the calories in cooked buckwheat come from carbohydrate, 6% from fat and 14% from protein (Atwater factors of 4, 9 and 4 calories per gram).
Cooked Buckwheat nutrition label for Canada, the EU and the UK
The same serving of cooked buckwheat, drawn by the label formats other markets require: the Canadian bilingual Nutrition Facts table, the EU nutrition declaration (per 100 g, energy in kJ and kcal, salt instead of sodium) and the UK nutrition information table with reference intakes. The generator switches between these and many more from one recipe.
Nutrition Facts
Valeur nutritive
Per 1 cup (168g) / pour 1 cup (168g)
Calories
150
% Daily Value* / % valeur quotidienne*
| Fat / Lipides | 1.0 g | 1 % |
| Saturated / Saturés | 0.2 g + Trans 0 g | 1 % |
| Cholesterol / Cholestérol | 0 mg | 0 % |
| Sodium | 5 mg | 0 % |
| Carbohydrate / Glucides | 33 g | 12 % |
| Fibre / Fibres | 5 g | 16 % |
| Sugars / Sucres | 2 g | 2 % |
| Protein / Protéines | 6 g | |
| Vitamin D / Vitamine D | 0 mcg | 0 % |
| Calcium | 12 mg | 1 % |
| Iron / Fer | 1 mg | 7 % |
| Potassium | 148 mg | 4 % |
*5% or less is a little, 15% or more is a lot
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
*5 % ou moins c'est peu, 15 % ou plus c'est beaucoup
Nutrition Declaration
| Per 100g | |
|---|---|
| Energy | 385 kJ / 92 kcal |
| Fat | 0.6 g |
| of which saturates | 0.1 g |
| Carbohydrate | 20 g |
| of which sugars | 0.9 g |
| Protein | 3.4 g |
| Salt | 0.0 g |
Nutrition Information
Typical values (1 servings per pack)
| Per 100g | Per 168g | %RI* | |
|---|---|---|---|
| Energy | 385 kJ 92 kcal |
647 kJ 155 kcal |
7.7% |
| Fat | 0.6g | 1.0g | 1.5% |
| of which saturates | 0.1g | 0.2g | 1.1% |
| Carbohydrate | 20g | 33g | 13% |
| of which sugars | 0.9g | 1.5g | 1.7% |
| Fibre | 2.7g | 4.5g | - |
| Protein | 3.4g | 5.7g | 11% |
| Salt | 0 gg | 0.02g | <1% |
*Reference Intake of an average adult (8400 kJ / 2000 kcal).
This pack contains approximately 1 servings.
Frequently asked questions about cooked buckwheat
How many calories are in cooked buckwheat?
Cooked buckwheat (1 cup, 168 g) has 155 calories. 100 g has 92 calories. On a Nutrition Facts label, calories are rounded to the nearest 5 or 10, so the panel above may show 150.
What is a serving of cooked buckwheat?
This page defaults to 1 cup (168 g), a USDA household measure. The serving size on a packaged food label is set by the FDA reference amount (RACC) for its category, so a product label can use a different amount. The selector above shows every USDA measure for cooked buckwheat.
Can I use cooked buckwheat in a Nutrition Facts label calculation?
Yes. Open the generator with cooked buckwheat added, enter the weight you use, add your other ingredients and the label is calculated from the same USDA record shown here. A label for a product you sell must reflect your actual recipe and finished serving.
Cooked Buckwheat compared with other forms
Different forms of the same food are separate USDA records, so each has its own page. Per 100 g:
| Form | Calories | Protein | Total fat | Total carbohydrate |
|---|---|---|---|---|
| Cooked BuckwheatBuckwheat groats, roasted, cooked | 92 | 3.38 g | 0.62 g | 19.9 g |
| BuckwheatBuckwheat | 343 | 13.3 g | 3.4 g | 71.5 g |
Related foods
Often compared or used with cooked buckwheat
- Wild Rice166 cal per 1 cup
- Quinoa222 cal per 1 cup
- Rice Noodles190 cal per 1 cup
- Bulgur151 cal per 1 cup
- Sticky Rice169 cal per 1 cup
More in Grains, rice and pasta
Tools and guides for labeling cooked buckwheat
If you make and sell a product that contains cooked buckwheat, these free tools cover the next steps.
- Nutrition Facts label generatorAdd cooked buckwheat and your other ingredients; get a US label and other market formats.
- Recipe nutrition calculatorTotal the nutrition of a full recipe and divide it into servings.
- % Daily Value calculatorCheck any amount against the FDA reference values.
- Serving size (RACC) lookupFind the FDA reference amount for your product category.
- Food comparisonCompare cooked buckwheat with any other USDA food, per 100 g.
- Ingredient list formatterOrder and format an ingredient statement.
- US Nutrition Facts requirementsWhat 21 CFR 101.9 requires on a label.
Source and method
Nutrient values are from USDA FoodData Central, SR Legacy (April 2018 release, public domain), record 170686: "Buckwheat groats, roasted, cooked". Values are stored per 100 g exactly as USDA reports them and scaled to each serving by weight. The Nutrition Facts panel applies the FDA rounding rules in 21 CFR 101.9; tables and text show the scaled amounts at reading precision, so a figure can differ slightly from the panel. A nutrient USDA does not report for this food is shown as not reported, never as a guessed value.
SR Legacy predates the added sugars field. This is a whole or unsweetened food, so added sugars are shown as 0 g. View the USDA record ↗
Make a Nutrition Facts label with cooked buckwheat
Add cooked buckwheat and the rest of your recipe. The label, %DV and serving math are done for you. Free to start.