1 serving (100 grams) contains 92 calories, 3.4 grams of protein, 0.6 grams of fat, and 20.0 grams of carbohydrates.
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Nutrition Information
Calories |
184 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 1.2 g | 1% | |
| Saturated Fat | 0.2 g | 1% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 10 mg | 0% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 5.4 g | 19% | |
| Sugars | 0.8 g | ||
| protein | 6.8 g | 13% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 14 mg | 1% | |
| Iron | 1.6 mg | 8% | |
| Potassium | 176 mg | 3% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Boiled buckwheat
Boiled buckwheat, also known as kasha in Eastern European cuisines, is a nutrient-dense seed often classified as a pseudo-grain due to its similar culinary uses. Originating from Central Asia, buckwheat has been a staple in Russian, Japanese (as soba noodles), and other traditional diets. It is gluten-free, making it an excellent alternative for those with gluten sensitivities. A 100-gram serving of boiled buckwheat contains about 92 calories, 3.4g of protein, 2g of fiber, and is an excellent source of manganese, magnesium, phosphorus, and B vitamins, particularly niacin (B3). Its low glycemic index and high antioxidant content make it a nutritious choice for a variety of meals.
Health Benefits
- Supports heart health due to its high magnesium content (86mg per cooked cup), which helps regulate blood pressure.
- Rich in antioxidants like rutin, which may reduce inflammation and improve blood vessel function.
- Provides long-lasting energy and blood sugar control because of its complex carbohydrates and low glycemic index.
Dietary Considerations
Selection and Storage
Store boiled buckwheat in an airtight container in the refrigerator for up to 4 days. Reheat with a splash of water to restore texture, if needed.
Common Questions About Boiled buckwheat Nutrition
Is boiled buckwheat high in protein?
Boiled buckwheat contains a moderate amount of protein, with about 5-6 grams of protein per cooked cup (approximately 170 grams). While it’s not as high in protein as some other grains or legumes, it is a good source of essential amino acids, particularly lysine.
Can I eat boiled buckwheat on a keto diet?
Boiled buckwheat is not suitable for a strict keto diet because it is relatively high in carbohydrates, containing about 33-35 grams of net carbs per cooked cup. However, it can be included in moderate amounts in a low-carb diet if carefully portioned.
What are the health benefits of boiled buckwheat?
Boiled buckwheat is rich in nutrients, offering dietary fiber, magnesium, manganese, and antioxidants. It supports heart health, helps regulate blood sugar levels due to its low glycemic index, and may aid in digestion. It is also naturally gluten-free, making it a good option for those with gluten sensitivities or celiac disease.
How much boiled buckwheat should I eat per serving?
A typical serving size of boiled buckwheat is about 1 cup (170 grams), which provides roughly 155 calories, 1 gram of fat, 33 grams of carbohydrates, and 5-6 grams of protein. This portion is suitable as a side dish or part of a balanced meal.
How does boiled buckwheat compare to rice or quinoa?
Boiled buckwheat has a slightly nutty flavor and more dietary fiber (about 4.5 grams per cooked cup) than white rice but slightly less than quinoa. It is lower in protein compared to quinoa but offers a similar calorie range. Unlike rice, buckwheat is gluten-free and has a lower glycemic index, making it beneficial for blood sugar management.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
- Dietary Guidelines for Americans, 2020-2025: Whole GrainsU.S. Department of Agriculture and U.S. Department of Health and Human ServicesHighlights the role of whole grains like buckwheat in a healthy diet and provides guidance on daily consumption.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
