Foods/Grains & Pasta/Buckwheat

Grains & Pasta · meal

Buckwheat

0.5 cup, dry · 40 g37 kcal

A balanced grains & pasta contributor — a little of a lot, with no single standout.

Macros

Per serving

37 kcal

Energy

1.4g

Protein

Carbs

0.2g

Fat

1.1g

Fiber

Protein 1.4 gCarbs 8 gFat 0.2 g

92 kcal / 100 g. That’s the food’s true density — why the per-serving and per-100 g views differ.

What a serving covers

% of a day’s needs

Per 0.5 cup, dry (40 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — buckwheat gives a little of a lot. The bars are short on purpose; that’s honest.

Pantothenic acid (B5)

Good source of

No single standout — and that’s fine.
Nothing in buckwheat clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills buckwheat’s gaps?

Buckwheat is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Phosphorus Brazil nutsAdds Magnesium & Selenium+ Magnesium+ Selenium+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Calcium

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 0.5 cup, dry = 40 g

Generous to use, with room before it crowds out variety.

Common questions

Buckwheat, in brief

How many calories are in buckwheat?

0.5 cup, dry (40 g) of buckwheat has about 37 calories.

What is buckwheat high in?

Buckwheat has no single standout nutrient — it's a balanced contributor, with Manganese highest at 7% of a day's needs.

Is buckwheat good in a smoothie?

S8D usually places buckwheat as a meal-role food alongside the smoothie.

Keep exploring

More grains & pasta

All foods →

Nutrient guides

Manganese Copper Magnesium Phosphorus Iron Pantothenic acid (B5)

Put buckwheat to work.

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