Calories and nutrition facts
Buckwheat, cooked
Also known as: kasha
100 g of buckwheat, cooked has 115 calories, 4.4 g protein, 21 g carbs and 1 g fat. 1 portion (150 g) has 173 calories.
- Carbs 77 %
- Protein 15 %
- Fat 8 %
173
32 g
6.6 gThe Health Score from the ClemCam app: 1 to 10, based on the Nutri-Score (2023) per 100 g.
Nutrition facts
| Nutrition facts | per 100 g | 1 portion (150 g) |
|---|---|---|
| Energy | 115 kcal 481 kJ | 173 kcal 724 kJ |
| Fat | 1 g | 1.5 g |
| of which saturated | 0.17 g | 0.26 g |
| Carbohydrates | 21 g | 32 g |
| of which sugars | 0.36 g | 0.54 g |
| Fibre | 1.9 g | 2.8 g |
| Protein | 4.4 g | 6.6 g |
| Salt | 0 g | 0 g |
Vitamins
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Vitamin B1 (thiamin) | 0.16 mg | 15 % |
| Vitamin B2 (riboflavin) | 0.03 mg | 2.1 % |
| Niacin (B3) | 1.9 mg | 12 % |
| Vitamin B6 | 0.14 mg | 10 % |
| Folate | 11 µg | 5.5 % |
| Vitamin E | 0.09 mg | 0.8 % |
| Vitamin K | 0.42 µg | 0.6 % |
Minerals
| Nutrition facts | per 100 g | % reference intake |
|---|---|---|
| Calcium | 5.4 mg | 0.7 % |
| Iron | 0.83 mg | 5.9 % |
| Magnesium | 67 mg | 18 % |
| Zinc | 0.5 mg | 5 % |
| Potassium | 120 mg | 6 % |
| Phosphorus | 118 mg | 17 % |
Per 100 g, at least 15% of the reference intake of: Magnesium, Phosphorus.
Adult reference intakes from EU Regulation 1169/2011 (fibre 30 g and salt 6 g as recommended by the DGE). Only values above 0 are shown.
Compared
Other foods in Grains, rice & pasta, per 100 g.
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Questions
How many calories are in 1 portion (150 g) of buckwheat, cooked?
1 portion (150 g) of buckwheat, cooked has 173 calories, with 6.6 g protein, 32 g carbs and 1.5 g fat.
How much protein is in buckwheat, cooked?
Buckwheat, cooked has 4.4 g protein per 100 g. That is 15% of its calories.
How many carbs are in buckwheat, cooked?
Buckwheat, cooked has 21 g carbs per 100 g, including 0.36 g sugars and 1.9 g fibre.
Source: German Federal Food Code (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner Institute (2025), licensed under CC BY 4.0. Values per 100 g edible portion, BLS code C320032. Serving sizes are typical amounts; per-serving values, shares and the Health Score were calculated by ClemCam.