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Buckwheat cereal Calories
Gluten-free, source of fiber and magnesium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Buckwheat cereal (40 g) has 140 calories. That works out to 350 calories per 100 g. It contains 28.8 g of carbs, 4.2 g of protein, 1.3 g of fat and 3 g of fiber. Its 0.4 mg of Copper covers 49% of the Daily Value. Its glycemic index is 54 (medium), so it raises blood sugar at a moderate pace.
Buckwheat cereal Nutrition Facts
Selected: 1 cup (medium) · 40 g
140
KCAL / 40G
Carbs
28.8g
· 10% DV
Protein
4.2g
· 8% DV
Fat
1.3g
· 2% DV
Fiber
3g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 80% · Protein 12% · Fat 8%
Buckwheat cereal nutrition facts table · 1 cup (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 140 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.28 g | 1% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 28.8 g | 10% |
| Fiber | 3 g | 11% |
| Protein | 4.2 g | 8% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Buckwheat cereal?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 40 g | 140 kcal |
| 1 piece (mini) | 20 g | 70 kcal |
| 1 cup (small) | 25 g | 88 kcal |
| 1 serving (medium) | 30 g | 105 kcal |
| 1 serving (large) | 50 g | 175 kcal |
| 1 cup (large) | 60 g | 210 kcal |
| 2 cup (jumbo) | 80 g | 280 kcal |
| 100 g | 100 g | 350 kcal |
| 1 pack (whole) | 100 g | 350 kcal |
Calculated from 350 calories per 100 g.
Frequently Asked Questions About Buckwheat cereal
What is buckwheat cereal made from?
Buckwheat cereal is made from the seeds of the buckwheat plant, not from wheat. It is minimally processed; the seeds are prepared in a cereal form, which may be flakes or larger pieces depending on the product.
Do you have to cook buckwheat cereal?
No, buckwheat cereal does not always need cooking. Fine flakes can often be eaten with milk or yogurt as they are, while thicker pieces may benefit from simmering; follow the directions for the specific form you have.
How do you make buckwheat cereal for breakfast?
For a warm breakfast, simmer buckwheat cereal in water or milk until it reaches the texture you like. Serve it with fruit, nuts, or spices. For a cold bowl, mix it with yogurt or milk and let it soften before eating.
Is buckwheat cereal the same as wheat cereal?
No, buckwheat cereal comes from buckwheat seeds, while wheat cereal comes from the wheat plant. Despite its name, buckwheat is not a type of wheat, so the two cereals have different ingredients and flavors.
What does buckwheat cereal taste like?
Buckwheat cereal has a mild, earthy, nutty taste, which can be stronger in toasted versions. Its savory flavor works with eggs or vegetables, while fruit, cinnamon, and yogurt make it suitable for a sweeter bowl.
Can you eat buckwheat cereal cold with milk?
Yes, you can eat buckwheat cereal cold with milk. Stir it in just before eating for a crunchier texture, or let it stand for a few minutes to soften; thicker pieces may need more soaking time.
Can you soak buckwheat cereal overnight?
Yes, mix buckwheat cereal with milk or yogurt and refrigerate it overnight for a softer, ready-to-eat breakfast. Add crunchy toppings in the morning so they keep their texture.
How should you store buckwheat cereal after opening?
Keep buckwheat cereal in a tightly sealed container in a cool, dry place after opening. Moisture can make it stale or affect its texture, so close the package promptly and follow any specific storage directions provided.
Does buckwheat cereal keep you full?
Buckwheat cereal can contribute to a filling meal because it provides fiber and protein. Pairing it with yogurt, milk, or nuts adds more protein and makes a more substantial breakfast than eating the cereal by itself.
Can people with diabetes eat buckwheat cereal?
Yes, people with diabetes can include buckwheat cereal, but its carbohydrates can affect blood glucose, and portion size and toppings matter. If you use glucose-lowering medication or need help planning portions, ask your clinician or dietitian for individualized guidance.
Buckwheat cereal Vitamins & Minerals
Vitamins
B3
2.8mg · 18% DV
B1
0.16mg · 13% DV
B5
0.49mg · 10% DV
B6
0.16mg · 9% DV
Minerals
Copper
0.44mg · 49% DV
Manganese
0.52mg · 23% DV
Magnesium
92mg · 22% DV
Phosphorus
139mg · 20% DV
Potassium ⭐
184mg · 5% DV
Sodium
0.8mg · 0% DV
Buckwheat cereal Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Buckwheat cereal
To burn the 140 calories in 1 cup (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Buckwheat cereal?
Buckwheat cereal is made from buckwheat, a seed used much like a grain, and may come as flakes or other ready-to-eat pieces. It has a gently earthy, nutty flavour; cooked, it softens into porridge, while flakes can be soaked until tender. Across many places, it is served for breakfast with milk or a plant-based drink, or stirred into yogurt with fruit, nuts or a little spice.
Naturally gluten-free, it provides fibre and magnesium, with 7.5 g of fibre per 100 g. Pair it with yogurt or milk and fresh fruit for a more substantial bowl, and check the product label if you prefer to avoid added sugar.
How Nutritious Is Buckwheat cereal?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Buckwheat cereal Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat cereal Contain Allergens?
No known major allergens
Which Diets Is Buckwheat cereal Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat cereal Fat Profile
SATURATED
0.28g
MONOUNSATURATED
0.32g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 34:1
Above the ideal 4:1 (34:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.