Buckwheat
FDC 170286cup (170 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 66 · +2 vs Grains & pasta medianBuckwheat, technically a seed rather than a true grain, scores 66 of 100 in the Good band and ranks 22 of 60 in Grains & pasta. Magnesium is its headline nutrient at 55% DV, with dietary fiber close behind at 36% DV and protein at 26% DV, a trio that puts it ahead of many gluten grains on a per-serving basis.
Toasted as kasha or milled into soba noodles and blini batter, buckwheat has an earthy, nutty flavor that stands on its own. A cup weighs 170 g and delivers 343 calories per 100 g, with sodium at just 1 mg per 100 g, so it is the cook's seasoning choices, not the grain itself, that will shape the sodium in a finished dish.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 343 kcal | 17% |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.74 g | 4% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1 mg | 0% |
| Carbohydrate | 72 g | 26% |
| Dietary fiber | 10 g | 36% |
| Sugars | - | |
| Protein | 13 g | 26% |
| Potassium | 460 mg | 10% |
| Calcium | 18 mg | 1% |
| Iron | 2.2 mg | 12% |
| Magnesium | 231 mg | 55% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 583 kcal | 29% |
| Total fat | 5.8 g | 7% |
| Saturated fat | 1.3 g | 6% |
| Cholesterol | 0 mg | 0% |
| Sodium | 1.7 mg | 0% |
| Carbohydrate | 122 g | 44% |
| Dietary fiber | 17 g | 61% |
| Sugars | - | |
| Protein | 22 g | 45% |
| Potassium | 782 mg | 17% |
| Calcium | 31 mg | 2% |
| Iron | 3.7 mg | 21% |
| Magnesium | 393 mg | 94% |
| Vitamin C | 0 mg | 0% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | - |
Source: USDA FoodData Central · Public domain
FDC 170286Original analysis by NutriVerdict
What it is rich in
Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.
Original analysis by NutriVerdict
Versus the grains & pasta median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Rye grainDensity 66 vs 66Wheat, hard red springDensity 67 vs 66Quinoa, cookedDensity 67 vs 66