Every 100 kcal of buckwheat brings 3.7 g of protein. On that measure it ranks 34th of the 111 grains in this database and 554th of all 796 foods on the site. Measured by weight instead, its 3.38 g per 100 g ranks 94th in its group.
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.
Weight for weight, buckwheat has 5.5 g of protein for each gram of fat (3.38 g against 0.62 g per 100 g).
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 quoted here is measured by volume at 168 g, and it covers about 11% of the 50 g FDA Daily Value for protein.
Serving sizes
Protein in common portions of buckwheat
Protein and calories in Buckwheat for 100 g, the site serving and USDA household portions.
Portion
Weight
Protein
Calories
100 g
100 g
3.38 g
92 kcal
1 cup cooked (serving used here)
168 g
5.7 g
155 kcal
The USDA record lists no other household measure for this food; protein and calories scale from the per-100 g figures.
Amino acids
Essential amino acids in buckwheat
The nine essential amino acids in Buckwheat, per 100 g, per serving and per gram of protein.
Amino acid
Per 100 g
Per serving
mg per g protein
leucine
0.212 g
0.36 g
63
lysine
0.172 g
0.29 g
51
valine
0.173 g
0.29 g
51
isoleucine
0.127 g
0.21 g
38
threonine
0.129 g
0.22 g
38
phenylalanine
0.133 g
0.22 g
39
methionine
0.044 g
0.07 g
13
histidine
0.079 g
0.13 g
23
tryptophan
0.049 g
0.08 g
14
Per-100 g values are the amino acid analysis on the USDA record. The serving and per-gram-of-protein columns are arithmetic on those values; they are not a protein quality score.
SampleWhat goal trends look like after a week
109 g
Average per logged day
4 of 7
Days goal met
71%
Complete-protein share
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Sample figures for one made-up week against a 110 g goal, not your data. Red bars met the goal. Your own log fills this in with Premium.
Related
Other grains by protein per calorie
Swap for more protein per calorie
Macaroni - 3.7 g per 100 kcal, 7 g per 1 cup cooked
Bulgur - 3.7 g per 100 kcal, 5.6 g per 1 cup cooked
Amaranth - 3.7 g per 100 kcal, 9.3 g per 1 cup cooked
3.38 g. The 1 cup cooked serving used on this page weighs 168 g and so carries 5.7 g.
How much protein do you get per 100 calories of buckwheat?
3.7 g. That figure divides its 3.38 g of protein per 100 g by its 92 kcal per 100 g, so it does not depend on serving size.
Is the protein in buckwheat complete?
Yes. The protein in buckwheat supplies all nine essential amino acids in adequate amounts, so it can carry a meal's protein on its own.
What share of the protein Daily Value is one serving of buckwheat?
About 11%. One 1 cup cooked serving has 5.7 g, and the FDA Daily Value for protein is 50 g.
Figures from USDA FoodData Central record #170686 (Buckwheat groats, roasted, cooked), SR Legacy data. USDA data is in the public domain. Values are the published reference figures for that record, not lab measurements for a specific brand or batch.