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Buckwheat (raw) Calories & Nutrition Facts

Buckwheat (raw) contains 343 kcal per 100g, with 13.3g of protein, 71.5g of carbohydrates, and 3.4g of fat. It is suitable for vegans.

  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 2.00mg, Calcium 30.0mg, Vitamin C 0.0mg
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Nutritional Overview

Buckwheat (raw) is a food item that can be part of a varied diet. Per 100g serving, it provides 343 kcal of energy, 13.3g of protein, 71.5g of carbohydrates, and 3.4g of fat.

With only 0.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

This food is a useful source of iron, providing 2.0mg per 100g. The UK recommended intake is 8.7mg for men and 14.8mg for women per day. Iron is essential for producing haemoglobin, which carries oxygen in the blood. Low iron intake is the most common nutritional deficiency in the UK.

Each 100g serving provides 10.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

Buckwheat (raw) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. Buckwheat (raw) has 343 kcal per 100g, a real figure worth logging rather than guessing. Our daily food calculator makes that easy.

Frequently Asked Questions

How many calories are in Buckwheat (raw)?

Buckwheat (raw) contains 343 kcal per 100g, which is approximately 17% of the recommended daily intake of 2,000 kcal for an average adult.

Is Buckwheat (raw) low in sugar?

Yes, Buckwheat (raw) has only 0.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is Buckwheat (raw) low in salt?

Yes, Buckwheat (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is Buckwheat (raw) high in fibre?

Yes, Buckwheat (raw) provides 10.0g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is Buckwheat (raw) suitable for vegans?

Yes, Buckwheat (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 343 kcal and 13.3g of protein per 100g.

Is Buckwheat (raw) halal?

Yes, Buckwheat (raw) is considered halal. However, preparation methods and cross-contamination may vary, so always verify with the specific brand or supplier.

Is Buckwheat (raw) a good source of iron?

Buckwheat (raw) contains 2.00mg of iron per 100g. The UK recommended daily intake is 8.7mg for men and 14.8mg for women. Iron is essential for red blood cell production and preventing anaemia.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. British Heart Foundation — heart-healthy eating advice and dietary guidance
  6. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

Lower Calorie Alternatives

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