Published by Saura ·
Buckwheat nutrition: calories, protein and portion sizes
In this Fineli Release 20.0 reference, 100 g provides about 131 kcal and 5.2 g protein. Reference food and preparation: boiled without salt. Match the edible weight and preparation below, or use the current label for your own product.
Quick answer
An example 150 g edible portion of buckwheat (boiled without salt) supplies about 196 kcal, 7.8 g protein and 3.5 g fiber. This is a scaled food-composition estimate, not a recommended serving size.
Buckwheat: nutrition per 100 g and example portion
Reference preparation: boiled without salt. The exact source name is “Buckwheat, boiled without salt” (Fineli food 1579). Available carbohydrate excludes fiber and is not the same measure as US Total Carbohydrate.
Values are rounded after scaling. A small reported amount may round below 0.1 g; a missing value is marked Not available rather than treated as zero. This selected extract does not include sugar, sodium or micronutrient amounts; the full Fineli database contains information beyond these tables.
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| Nutrient | Per 100 g | Per 150 g example |
|---|---|---|
| Energy | 131 kcal | 196 kcal |
| Protein | 5.2 g | 7.8 g |
| Available carbohydrate (excludes fiber) | 24.2 g | 36.3 g |
| Fat | 0.8 g | 1.2 g |
| Saturated fat | 0.1 g | 0.2 g |
| Fiber | 2.3 g | 3.5 g |
How to weigh buckwheat
This reference is cooked buckwheat groats, rather than dry flour, noodles or pancake batter. Weigh the drained groats in the bowl. A cup of loose groats and a cup of thick porridge can have different weights.
Calculate your own buckwheat portion
For the 150 g example, multiply the source amounts by 150 ÷ 100 = 1.5. The unrounded energy calculation is 130.9 × 1.5 = 196.35 kcal, displayed as approximately 196 kcal. Use the same factor for protein, available carbohydrate, fat and fiber.
For another amount, replace 150 with your own edible weight. Keep the preparation as boiled without salt; if your food is prepared differently, choose a matching reference or calculate its recipe instead.
How preparation changes the estimate
Butter, mushrooms and stock turn plain buckwheat into a different dish. Buckwheat is naturally gluten-free, but check the package and cross-contact information if you need a strict gluten-free diet.
Meal ideas using buckwheat
Use these combinations as menu ideas and adjust the amounts to your appetite and preferences. Each added ingredient belongs in the complete meal estimate.
- Add cooked buckwheat to a warm mushroom and white-bean bowl.
- Use cooled groats in a salad with tomatoes and feta-style cheese, logging the cheese separately.
Compare other grains and starches
The following are separate reference foods, shown per 100 g for orientation. Check the preparation column: dry, raw and cooked values are not interchangeable, and equal gram weights are not necessarily equivalent portions.
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| Food | Reference preparation | Energy / 100 g | Protein / 100 g | Fiber / 100 g |
|---|---|---|---|---|
| Couscous | dry, before hydration | 324 kcal | 11.5 g | 5 g |
| Brown rice | boiled without salt | 145 kcal | 3.2 g | 3 g |
| Quinoa | cooked without salt | 139 kcal | 4.8 g | 2.8 g |
Nutrition values and photo results are estimates. Check ingredients and portions before saving a meal.
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- Couscous nutrition: calories, protein and portion sizesCouscous (dry): about 324 kcal and 11.5 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Brown rice nutrition: calories, protein and portion sizesBrown rice (cooked): about 145 kcal and 3.2 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Quinoa nutrition: calories, protein and portion sizesQuinoa (cooked): about 139 kcal and 4.8 g protein per 100 g. See portion calculations, preparation notes and the exact Fineli source.
- Raw vs cooked food weight: choose the matching nutrition entryLearn when to weigh rice, pasta, meat and beans raw or cooked, with a worked batch-yield example and tips to avoid counting the same food twice.
- How to calculate recipe nutrition from ingredients and servingsCalculate a homemade recipe's calories and nutrients from ingredient weights, then divide by portions or cooked yield with a transparent worked example.
Frequently asked questions
How many calories are in 150 g of buckwheat?
This boiled without salt reference supplies about 196 kcal per 150 g edible portion. Match the preparation state and check a package label when available.
Does the preparation of buckwheat matter?
Butter, mushrooms and stock turn plain buckwheat into a different dish. Buckwheat is naturally gluten-free, but check the package and cross-contact information if you need a strict gluten-free diet.
How do I calculate a different portion?
Multiply each per-100 g nutrient amount by your edible serving weight divided by 100. Match raw, dry, cooked or drained weight to the reference and include sauces or cooking additions separately.
Sources and method
- Fineli food 1579: Buckwheat, boiled without salt
Exact source record (Finnish interface). Values use the committed Release 20.0 extract, not a live query; a current record or a product label may differ.
- Fineli — National Food Composition Database in Finland (THL)
Release 20.0, accessed May 9, 2026. CC BY 4.0 (https://creativecommons.org/licenses/by/4.0/). Selected records are scaled to example portions and rounded; available carbohydrate excludes fiber. Source values describe representative foods, not a laboratory measurement of your meal.
- Fineli food 29208: Couscous
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 1377: Rice, wholegrain, boiled without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Fineli food 31179: Quinoa, cooked without salt
Exact record used in the comparison table; match the preparation shown in that row.
- Creative Commons Attribution 4.0 International
Fineli data license. THL source values have been selected, scaled to example portions and rounded for this page. Editorial meal ideas and preparation explanations are Saura additions.