How much fiber is in buckwheat?

One cup of Buckwheat has 17.0g of fiber, which is 57% of the recommended 30g daily intake. Per 100g, it contains 10.0g of fiber.

Is buckwheat high in fiber?

Buckwheat is a top-ranked high-fiber food in cereal grains and pasta, ranked #36 out of 153 foods in its category. Each serving provides 57% of your daily 30g fiber goal.

Does buckwheat have soluble or insoluble fiber?

Per 100g, buckwheat contains 2.2g of soluble fiber and 7.8g of insoluble fiber. It's predominantly insoluble fiber, which supports digestive regularity.

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Buckwheat

57% daily fiber

17.0g of fiber per cup

Daily goal (30g ⓘ) 57%

Excellent fiber source. Just 1.8 cups to hit your daily 30g.

Fiber Breakdown per 100g

10.0g / 100g

2.2g soluble

7.8g insoluble

Soluble — feeds gut bacteria Insoluble — keeps things moving

Estimated from published research — actual values vary by variety and preparation.

Per Serving

17.0g

1 cup

Calories

343kcal

per 100g

Fiber / 100cal

2.9g

satiety metric

Category Rank

#36/ 153

Top 24%

Rank in Cereal Grains and Pasta Top 24%

Least fiber Most fiber

Buckwheat & Fiber

A cup of buckwheat provides 17.0g of dietary fiber along with 343 calories per 100g. That's 2.9g of fiber per 100 calories — a moderate fiber-to-calorie ratio.

The fiber splits into 2.2g soluble and 7.8g insoluble per 100g. The higher insoluble fiber content supports digestive regularity and gut health.

With 13.2g of protein per 100g, buckwheat also contributes to satiety alongside its fiber content.

Buckwheat

Fiber Breakdown per 100g

Buckwheat & Fiber

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