Cereals, Grains and Pasta
Grains, buckwheat, dry
Per 100 g of the edible portion · CNF 2026
343kcal per 100 g
13.3 gProtein
3.4 gFat
71.5 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 343 kcal1,435 kJ | — |
| Protein | 13.3 g | — |
| Fat | 3.4 g | 5% |
| of which saturated | 0.74 g | 4% |
| Monounsaturated fat | 1 g | — |
| Polyunsaturated fat | 1 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 71.5 g | — |
| Fibre | 3.5 g | 12% |
| Sodium | 1 mg | 0% |
| Water | 9.8 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 460 mg | 14% |
| Calcium | 18 mg | 1% |
| Magnesium | 231 mg | 55% |
| Phosphorus | 347 mg | 28% |
| Iron | 2.2 mg | 12% |
| Zinc | 2.4 mg | 22% |
| Copper | 1.1 mg | 122% |
| Selenium | 8.3 µg | 15% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.35 mg | 2% |
| Thiamin (B1) | 0.1 mg | 8% |
| Riboflavin (B2) | 0.43 mg | 33% |
| Niacin (B3) | 7 mg | 44% |
| Vitamin B6 | 0.21 mg | 12% |
| Folate | 30 µg | 8% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy343 kcal · median 341 kcal
Protein13.3 g · median 8.4 g
Fibre3.5 g · median 3 g
Saturated fat0.74 g · median 0.28 g
Salt0 g · median 0.01 g
80% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper1.1 mg · 122%
- Magnesium231 mg · 55%
- Niacin (B3)7 mg · 44%
- Riboflavin (B2)0.43 mg · 33%
- Phosphorus347 mg · 28%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, bulgur, dry342 kcal
- Grains, wheat, hard white, dry342 kcal
- Grains, barley flour345 kcal
- Grains, buckwheat groats, roasted, dry346 kcal
- Grains, wheat, soft white, dry340 kcal
- Grains, wheat, durum, dry339 kcal
- Grains, spelt, dry338 kcal
- Grains, triticale flour, whole grain338 kcal
- Grains, wheat, kamut khorasan, dry337 kcal
- Grains, triticale, dry336 kcal
- Pasta, Japanese noodles, soba, dry336 kcal
- Grains, buckwheat flour, whole-groat335 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.