1 serving (100 grams) contains 343 calories, 13.3 grams of protein, 3.4 grams of fat, and 71.5 grams of carbohydrates.
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Nutrition Information
Calories |
686 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 6.8 g | 8% | |
| Saturated Fat | 1.4 g | 7% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2 mg | 0% | |
| Total Carbohydrates | 143 g | 52% | |
| Dietary Fiber | 20 g | 71% | |
| Sugars | 0 g | ||
| protein | 26.6 g | 53% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 34 mg | 2% | |
| Iron | 4.4 mg | 24% | |
| Potassium | 920 mg | 19% | |
* 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 Buckweat
Buckwheat, a pseudo-cereal originating from Southeast Asia, has been a staple in cuisines like Russian, Japanese, and Eastern European. Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Nutritionally, it provides 343 calories per 100 grams, 13.3g of protein, 71.5g of carbohydrates, 3.4g of fat, and 10g of fiber. It is a good source of minerals such as magnesium, copper, and manganese, making it both versatile and nutrient-dense. Buckwheat is often used in porridge, pancakes, and soba noodles due to its earthy flavor and adaptable nature.
Health Benefits
- Rich in fiber (10g per 100g), buckwheat supports digestive health and aids in maintaining a healthy gut microbiome.
- Contains high levels of magnesium (approximately 231 mg per 100g), promoting heart health by helping regulate blood pressure.
- Provides plant-based protein (13.3g per 100g), making it an excellent choice for vegetarian and vegan diets.
- Contains antioxidants like rutin, which can help reduce inflammation and improve overall vascular health.
- Low glycemic index, helping support blood sugar management and a slow, steady release of energy.
Dietary Considerations
Selection and Storage
Store buckwheat in an airtight container in a cool, dry place. For long-term storage, refrigerate or freeze to prevent rancidity.
Common Questions About Buckweat Nutrition
Is buckwheat high in protein?
Buckwheat is a good source of plant-based protein, providing 13.3 grams of protein per 100 grams. While it is not as protein-dense as meat or legumes, it contains all nine essential amino acids, making it a complete protein and an excellent choice for vegetarians and vegans.
Can I eat buckwheat on a keto or low-carb diet?
Buckwheat is not ideal for a keto diet due to its high carbohydrate content—71.5 grams of carbs per 100 grams. However, it can be included in a balanced low-carb diet in small portions, depending on your individual carbohydrate allowance.
What are the health benefits of eating buckwheat?
Buckwheat is rich in fiber (10 grams per 100 grams) and antioxidants like rutin, which may support heart health and reduce inflammation. It is also naturally gluten-free, making it a great option for people with celiac disease or gluten sensitivity. Additionally, it provides magnesium, which can promote muscle and nerve health.
How much buckwheat should I eat in a serving?
A standard serving size of cooked buckwheat is about 1 cup, or 155 grams, which contains approximately 155 calories, 5.7 grams of protein, 33.5 grams of carbs, and 4.5 grams of fiber. This is a balanced portion for most individuals and can be adjusted based on dietary needs.
How does buckwheat compare to quinoa?
Both buckwheat and quinoa are nutrient-dense, gluten-free grains, but they differ slightly in nutritional content. Quinoa has more protein (14.1 grams per 100 grams vs. 13.3 grams in buckwheat) and fewer carbs (64.2 grams vs. 71.5 grams in buckwheat), while buckwheat is higher in fiber (10 grams vs. 7 grams) and antioxidants. Both are excellent choices, but quinoa may be preferred for higher protein needs.
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.
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.
