Food guide

Buckwheat

A gluten-free pseudo-grain with a complete amino acid profile and rutin in the groats.

Whole GrainsPlant-BasedFibre-Rich

Buckwheat, a nutrient-dense whole grains food, photographed on a plain linen surface

Nutrition per 100 g

Standardised to 100 g of buckwheat, cooked for fair comparison. Typical serving: 1 cup cooked groats (168 g) — 155 kcal per 168 g serving.

Nutrition information for Buckwheat
Nutrient	Per 100 g	Per serving (168 g)	Per 100 kcal
Energy	92 kcal	155 kcal	100 kcal
Protein	3.4 g	5.7 g	3.7 g
Carbohydrate	19.9 g	33.5 g	21.6 g
Fat	0.6 g	1 g	0.6 g
Fibre	2.7 g	4.5 g	2.9 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of buckwheat, with a typical serving and FDA Daily Value for adults.

Micronutrients for Buckwheat
Nutrient	Per 100 g	Per serving (168 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.09 mg	0.15 mg	<1%
Vitamin K	1.9 µg	3.2 µg	2%
Thiamin	0.04 mg	0.067 mg	3%
Riboflavin	0.039 mg	0.066 mg	3%
Niacin	0.94 mg	1.6 mg	6%
Vitamin B6	0.077 mg	0.13 mg	5%
Folate	14 µg	23.5 µg	4%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.36 mg	0.6 mg	7%
Choline	20.1 mg	33.8 mg	4%
Minerals
Calcium	7 mg	11.8 mg	<1%
Iron	0.8 mg	1.3 mg	4%
Magnesium	51 mg	85.7 mg	12%
Phosphorus	70 mg	118 mg	6%
Potassium	88 mg	148 mg	2%
Sodium	4 mg	6.7 mg	<1%
Zinc	0.61 mg	1 mg	6%
Selenium	2.2 µg	3.7 µg	4%
Copper	0.15 mg	0.25 mg	17%
Manganese	0.4 mg	0.67 mg	17%

Source: USDA FoodData Central — Buckwheat groats, roasted, cooked

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat buckwheat?

Naturally gluten-free while still tasting like a whole grain.
Better amino acid balance than wheat or rice.
Cooks in 12 minutes, faster than most whole grains.

How to include it

Toast the groats in a dry pan before boiling for a nuttier flavour.
Use buckwheat flour for pancakes and soba-style noodles.
Serve as a base for roasted vegetables and yogurt sauce.

Things to consider

Check labels for cross-contamination if you are coeliac.
Buckwheat allergy exists and can be severe, though it is uncommon in Europe.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.

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protein: 2.7 g
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