Buckwheat porridge

Grain

Item Rating: 78/100

1 serving (150 grams) contains 120 calories, 4.0 grams of protein, 1.0 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		160
% Daily Value*
Total Fat		1.3 g	1%
	Saturated Fat	0.3 g	1%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		6.7 mg	0%
Total Carbohydrates		33.3 g	12%
	Dietary Fiber	4 g	14%
	Sugars	0 g
protein		5.3 g	10%
Vitamin D		0 mcg	0%
Calcium		13.3 mg	1%
Iron		1.7 mg	9%
Potassium		133.3 mg	2%

* 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

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 11 cal (7.0%)

Protein: 21 cal (12.8%)

Carbs: 133 cal (80.2%)

About Buckwheat porridge

Buckwheat porridge is made from buckwheat groats, which are seeds from a flowering plant native to Central Asia, though popularized by Eastern European, Russian, and Japanese cuisines. Despite its name, buckwheat is not related to wheat and is naturally gluten-free. Buckwheat porridge is nutrient-dense and rich in complex carbohydrates, protein, and fiber. It also contains essential minerals like magnesium, manganese, and phosphorus, along with antioxidants, including rutin. Buckwheat is notable for being a complete protein source, providing all nine essential amino acids, making it ideal for plant-based diets. The porridge offers a satisfying and hearty texture, and its nutrients support sustainable energy throughout the day, making it a staple breakfast in many cultures.

Health Benefits

• Supports heart health due to high magnesium and rutin, which improve circulation and regulate blood pressure.
• Promotes digestion with its fiber content promoting gut health and preventing constipation.
• Contains manganese, which plays a key role in bone development and metabolic processes.

Dietary Considerations

Allergens: Contains none

Suitable for: Gluten-free, vegan, vegetarian

Not suitable for: Low-carb diets

Selection and Storage

Store buckwheat groats in an airtight container in a cool, dry place. Cooked porridge can be refrigerated for up to 3 days and reheated before serving.

Common Questions About Buckwheat porridge Nutrition

Is buckwheat porridge high in protein?

Buckwheat porridge contains a moderate amount of protein, with about 5 grams of protein per 1 cup of cooked buckwheat (approximately 155 grams). While it is not as protein-dense as some animal products or legumes, it is a complete plant-based protein, providing all essential amino acids.

Can I eat buckwheat porridge on a keto diet?

Buckwheat porridge is not suitable for a strict keto diet as it is relatively high in carbohydrates. One cup of cooked buckwheat has around 33 grams of total carbs, making it more favorable for higher-carb diets like vegan, vegetarian, or general healthy-eating plans rather than ketogenic diets.

What are the health benefits of eating buckwheat porridge?

Buckwheat porridge is rich in fiber, magnesium, and antioxidants like rutin, which can support heart health and help regulate blood sugar levels. It is also gluten-free, making it a great option for individuals with gluten sensitivity or celiac disease.

How much buckwheat porridge should I eat in one serving?

A recommended serving size for buckwheat porridge is around 1 cup of cooked buckwheat, which contains approximately 155 calories, 6 grams of fiber, and 33 grams of carbohydrates. This amount provides a balanced portion of nutrients, particularly for breakfast or as a side dish.

How does buckwheat porridge compare to oatmeal?

Buckwheat porridge and oatmeal are similar in calories and fiber content, but buckwheat has a slightly higher protein content and is naturally gluten-free. In terms of preparation, buckwheat has a nuttier flavor and a slightly chewier texture compared to oatmeal, making it a good alternative for variety in whole-grain meals.

Data Sources & Scientific References