Protein content
A 1 cup cooked serving of buckwheat contains 5.7 g of protein - a moderate source of protein, about 11% of the 50 g Daily Value.
Share of this food's calories that come from protein - it is more of an energy food than a protein food.
| Serving | 1 cup cooked (168 g) |
|---|---|
| Protein per serving | 5.7 g |
| Protein per 100 g | 3.38 g |
| Calories per serving | 155 kcal |
| Protein density | 15% of calories |
| Share of 50 g Daily Value | 11% |
| Protein quality | Complete protein |
| Category | Grains |
| Food type | Whole food |
| USDA record | FoodData Central #170686 |
A typical 1 cup cooked serving of buckwheat contains 5.7 grams of protein (3.38 g per 100 g), which makes it a moderate source of protein. That covers roughly 11% of the 50 g reference Daily Value, so it adds toward your protein total for the day.
Around 15% of the calories in buckwheat come from protein, so it is more of an energy food than a protein food. It contributes to a day's protein total, but the bulk of what it delivers is energy rather than amino acids - treat it as a contributor alongside a denser source, not as the protein in a meal.
Among the 111 grains in the database, buckwheat ranks 34th by protein per serving, and 451st out of all 796 foods on the site. Set against whole wheat pita, another grain entry in the database, a serving carries about 0.6 g less protein (whole wheat pita has 6.3 g per 1 large pita).
It is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own. The serving above is measured by volume at 168 g. The per-100 g figure lets you compare it directly against any other food here, whatever its serving.
Source: USDA FoodData Central #170686 - "Buckwheat groats, roasted, cooked" (SR Legacy, published 4/1/2019). Values are the published reference figures for that record, not lab measurements for a specific brand or batch.
Quick answers
Buckwheat has 3.38 g of protein per 100 g. A typical 1 cup cooked serving (168 g) provides 5.7 g.
Yes. Buckwheat is a complete protein - it supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
A 1 cup cooked serving of buckwheat contains 5.7 g of protein, about 11% of the 50 g reference Daily Value.
Buckwheat is a moderate source of protein, and about 15% of its calories come from protein, which makes it more of an energy food than a protein food. Set against whole wheat pita, another grain entry in the database, a serving carries about 0.6 g less protein (whole wheat pita has 6.3 g per 1 large pita).
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