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Foundation Foods
+ SR Legacy
Buckwheat, whole grain
- Category
- Cereal Grains and Pasta
Per 1 cup (170 g)
564Calories
19 gProtein
121 gCarbs
5.2 gFat
U.S. Nutrition Facts
In the FDA label format, rounded the way a package would be.
Nutrition Facts
Serving size
1 cup (170 g)
Amount per serving
Calories
560
% Daily Value*
Total Fat
5g
7%
Saturated Fat 1.5g†
6%
Trans Fat –
Cholesterol
0mg†
0%
Sodium
0mg
0%
Total Carbohydrate
121g
44%
Dietary Fiber 7g
25%
Total Sugars –
Includes – Added Sugars
Protein 19g
Vitamin D 0mcg†
0%
Calcium 20mg
0%
Iron 4.2mg
25%
Potassium 700mg
15%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
“–” means the source doesn't report that nutrient.
† From SR Legacy, because the primary source doesn't report it.
Nutrient details
Unrounded values, grouped by type. Select a column heading to sort within each group.
See each nutrient as a percentage of what you need in a day, based on your age, sex, size, and activity.
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| Energy and macronutrients | ||
|---|---|---|
| Calories | 332 kcal | 564 kcal |
| Protein | 11 g | 19 g |
| Total Fat | 3 g | 5.2 g |
| Total Carbohydrate | 71 g | 121 g |
| Dietary Fiber | 4 g | 6.9 g |
| Fats and cholesterol | ||
| Saturated Fat | 0.741 g | 1.3 g |
| Monounsaturated Fat | 1 g | 1.8 g |
| Polyunsaturated Fat | 1 g | 1.8 g |
| Cholesterol | 0 mg | 0 mg |
| Vitamins | ||
| Vitamin A | 0 mcg | 0 mcg |
| Vitamin C | 0 mg | 0 mg |
| Vitamin D | 0 mcg | 0 mcg |
| Thiamin (B1) | 0.539 mg | 0.916 mg |
| Riboflavin (B2) | 0.178 mg | 0.302 mg |
| Niacin (B3) | 5.4 mg | 9.1 mg |
| Vitamin B6 | 0.278 mg | 0.472 mg |
| Folate | 30 mcg | 51 mcg |
| Vitamin B12 | 0 mcg | 0 mcg |
| Minerals | ||
| Calcium | 14 mg | 23 mg |
| Iron | 2.4 mg | 4.2 mg |
| Magnesium | 203 mg | 345 mg |
| Phosphorus | 374 mg | 635 mg |
| Potassium | 415 mg | 705 mg |
| Sodium | 0 mg | 0 mg |
| Zinc | 2.2 mg | 3.8 mg |
| Copper | 0.476 mg | 0.81 mg |
| Manganese | 1.2 mg | 2.1 mg |
| Selenium | 14 mcg | 23 mcg |
How the sources were reconciled
Each food has one source of truth, chosen by the rules on the Sources page.
- USDA's Foundation Foods record replaces the SR Legacy entry for this food (NDB 20008). SR Legacy stopped being updated in 2018, so it's used only for nutrients Foundation Foods doesn't report.
- Filled from SR Legacy: Saturated Fat, Monounsaturated Fat, Polyunsaturated Fat, Cholesterol, Vitamin D, Vitamin A, Vitamin C, Folate, Vitamin B12.
- Calories use USDA's Atwater energy value because Foundation Foods doesn't publish the older calorie figure.
Where the sources disagree
| Nutrient | Shown here (Foundation Foods) | Other source |
|---|---|---|
| Protein | 11 g per 100 g | 13 g per 100 g (SR Legacy (2018)) |
Records used
| Dataset | Record | Updated | Role |
|---|---|---|---|
| Foundation Foods | 2512378 | Apr 20, 2023 | Primary source |
| SR Legacy | 170286 | Apr 1, 2019 | Fills nutrients the primary source doesn't report |
Citations
USDA FoodData Central – Foundation Foods
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: Foundation Foods. "Buckwheat, whole grain," FDC ID 2512378, published April 20, 2023.
https://fdc.nal.usda.gov/food-details/2512378/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
USDA FoodData Central – SR Legacy (Standard Reference, final 2018 release)
U.S. Department of Agriculture, Agricultural Research Service. USDA National Nutrient Database for Standard Reference, Legacy Release (SR Legacy), via FoodData Central. "Buckwheat," FDC ID 170286, published April 1, 2019.
https://fdc.nal.usda.gov/food-details/170286/nutrients
· License:
Public domain (CC0 1.0)
· Accessed September 19, 2026
Nutrition information is for general reference and isn't medical or dietary advice. Product formulas change; the label on the package in hand is the final word.