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 |
857.5 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.5 g | 10% | |
| Saturated Fat | 1.8 g | 9% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 2.5 mg | 0% | |
| Total Carbohydrates | 178.8 g | 65% | |
| Dietary Fiber | 25 g | 89% | |
| Sugars | 1.2 g | ||
| protein | 33.2 g | 66% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 45 mg | 3% | |
| Iron | 5.5 mg | 30% | |
| Potassium | 1150 mg | 24% | |
* 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 Sarrasin
Sarrasin, also known as buckwheat, is a seed commonly used in cuisines influenced by Eastern European, Asian, and French traditions. Despite its name, it is not related to wheat and is naturally gluten-free, making it a popular alternative for individuals with gluten intolerance. Sarrasin is highly nutritious, offering a good balance of macronutrients with 343 calories, 13.3 grams of protein, 71.5 grams of carbohydrates, 3.4 grams of fat, and 10 grams of fiber per 100 grams. It also provides essential minerals like iron (2.2 mg) and a notable amount of magnesium and manganese, crucial for energy production and maintaining strong bones.
Health Benefits
- Rich in fiber (10 g per 100 g), sarrasin supports digestive health and helps regulate blood sugar levels.
- High in plant-based protein (13.3 g per 100 g), making it an excellent choice for muscle repair and vegetarians.
- Contains iron (2.2 mg per 100 g), which supports oxygen transport and reduces tiredness and fatigue.
- Packed with magnesium, which aids in nerve function and blood pressure regulation.
- Contains rutin, a polyphenolic compound known for its potential anti-inflammatory and heart-protective properties.
Dietary Considerations
Selection and Storage
Store sarrasin in an airtight container in a cool, dry place to preserve its quality. Cook it by boiling one part sarrasin to two parts water until the grains are soft but not mushy.
Common Questions About Sarrasin Nutrition
Is sarrasin high in protein?
Yes, sarrasin (also known as buckwheat) is a good source of plant-based protein, containing approximately 13.3 grams of protein per 100 grams. This makes it a great option for those looking to add protein to their diet, particularly for vegetarians and vegans.
Can I eat sarrasin on a keto diet?
Sarrasin is not suitable for a strict keto diet as it contains a high amount of carbohydrates, around 71.5 grams per 100 grams. However, it can be included in moderate low-carb diets if consumed in small portions and balanced with other low-carb foods.
What are the health benefits of sarrasin?
Sarrasin is rich in fiber (10 grams per 100 grams) which supports digestive health and helps manage blood sugar levels. It also contains essential vitamins and minerals like magnesium, manganese, and B vitamins, promoting heart health and energy metabolism. Additionally, it is gluten-free, making it ideal for those with gluten sensitivities.
What is the recommended serving size of sarrasin?
A standard serving size of cooked sarrasin is approximately 1/2 cup (84 grams), which provides about 155 calories, 6 grams of protein, 1.5 grams of fat, and 34 grams of carbohydrates. This amount is generally suitable for most balanced diets when paired with other nutritious foods.
How does sarrasin compare to quinoa?
Sarrasin and quinoa are both gluten-free and nutrient-dense, but quinoa has slightly more protein (14.1 grams per 100 grams) and is lower in carbohydrates (64 grams per 100 grams). Sarrasin, however, provides more fiber. Both are versatile and can be used interchangeably in recipes like salads, porridge, or as a side dish.
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.
