Buckwheat contains a variety of healthful nutrients. It is a good source of protein, fiber, and healthful complex carbohydrates.

One cup, or 168 grams (g), of roasted, cooked buckwheat groats (hulled seeds) contains the following nutrients:

    5.68 g of protein
    1.04 g of fat
    33.5 g of carbohydrate
    4.5 g of fiber
    148 milligrams (mg) of potassium
    118 mg of phosphorous
    86 mg of magnesium
    12 mg of calcium
    1.34 mg of iron

Buckwheat also contains vitamins, including:
    thiamin
    riboflavin
    niacin
    folate
    vitamin K