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 | 2 mg | 0% | |
| Total Carbohydrates | 40 g | 14% | |
| Dietary Fiber | 2.6 g | 9% | |
| 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 Buckwheat cooked
Buckwheat is a nutrient-dense, gluten-free pseudo-cereal originally cultivated in Southeast Asia and commonly used in cuisines such as Japanese (soba noodles), Russian (blini), and Eastern European dishes. When cooked, buckwheat has a nutty flavor and soft texture, making it a versatile ingredient in porridges, salads, and side dishes. A 100-gram serving of cooked buckwheat provides approximately 92 calories, 3.4 grams of protein, 1 gram of fat, and 19.9 grams of carbohydrates, along with 1.3 grams of dietary fiber. It is rich in essential minerals like magnesium, manganese, and copper, and provides B-complex vitamins such as niacin (B3) and folate (B9). Its low glycemic index and absence of gluten make it a popular choice for various dietary regimens.
Health Benefits
- Rich in magnesium (86 mg per 100 g cooked), which supports muscle and nerve function, as well as heart health.
- Contains rutin, an antioxidant that helps improve blood circulation and reduce inflammation.
- Provides manganese (0.6 mg per 100 g cooked), essential for collagen production and bone health.
- Offers protein with a complete amino acid profile, supporting muscle repair and growth.
- Low glycemic index, beneficial for blood sugar regulation in individuals with diabetes or insulin resistance.
Dietary Considerations
Selection and Storage
Store cooked buckwheat in an airtight container in the refrigerator for up to 5 days, or freeze for longer storage. Reheat gently to preserve its texture and flavor.
Common Questions About Buckwheat cooked Nutrition
Is cooked buckwheat high in protein?
Cooked buckwheat is moderately high in protein, with 5-6 grams of protein per cooked cup (170 grams). While it is not considered a complete protein source, it does contain all nine essential amino acids, making it a good option for plant-based diets.
Can I eat cooked buckwheat on a keto or low-carb diet?
Cooked buckwheat is not suitable for a keto or strict low-carb diet due to its carbohydrate content. A single cooked cup contains around 33-35 grams of carbohydrates, which is relatively high compared to keto-friendly foods, but it can fit into moderate-carb meal plans.
What are the health benefits or concerns of cooked buckwheat?
Cooked buckwheat is rich in nutrients like magnesium, manganese, and fiber, which support heart health, blood sugar regulation, and digestion. However, it is naturally gluten-free, so it is safe for those with celiac disease or gluten sensitivities, but individuals with buckwheat allergies should avoid it.
What is the recommended portion size of cooked buckwheat?
A typical serving size of cooked buckwheat is 1 cup (170 grams), which provides approximately 155 calories, 5-6 grams of protein, and 4-5 grams of fiber. This portion size is balanced for most diets, but active individuals may adjust based on caloric needs.
How does cooked buckwheat compare to quinoa?
Cooked buckwheat and quinoa are both nutrient-dense gluten-free grains, but quinoa is slightly higher in protein (8 grams per cup) and considered a complete protein. Buckwheat, on the other hand, has more fiber (4-5 grams vs. 3 grams per cup) and a nuttier flavor, making it ideal for hearty dishes like pilafs or porridges.
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.
