Buckwheat
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.1 MG | 8% | |
| Riboflavin | 0.4 MG | 33% | |
| Niacin | 7.0 MG | 44% | |
| Pantothenic acid | 1.2 MG | 25% | |
| Vitamin B-6 | 0.2 MG | 12% | |
| Folate, total | 30 UG | 8% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 18 MG | 1% | |
| Iron, Fe | 2.2 MG | 12% | |
| Magnesium, Mg | 231 MG | 55% | |
| Phosphorus, P | 347 MG | 28% | |
| Potassium, K | 460 MG | 10% | |
| Sodium, Na | 1 MG | 0% | |
| Zinc, Zn | 2.4 MG | 22% | |
| Copper, Cu | 1.1 MG | 122% | |
| Manganese, Mn | 1.3 MG | 57% | |
| Selenium, Se | 8.3 UG | 15% |
Nutrition Highlights
- Good source of protein with 13.3g per 100g.
- High in dietary fiber (10g per 100g), supporting digestive health.
- Rich source of Magnesium, Mg (55% of Daily Value per 100g).
- Good source of Phosphorus, P (28% DV).
- Good source of Zinc, Zn (22% DV).
- Rich source of Copper, Cu (122% of Daily Value per 100g).
About Buckwheat
This grain-like seed, though often mistaken for a cereal grain, is actually a pseudocereal related to rhubarb and sorrel. Despite its name, it contains no wheat and is naturally gluten-free, making it a popular choice for those with celiac disease or gluten sensitivity. Rich in complex carbohydrates and dietary fiber, it provides sustained energy and supports digestive health. It also contains a notable amount of plant-based protein, including essential amino acids like lysine, which is often lacking in other grains. Additionally, it is a good source of minerals such as magnesium, manganese, and copper, as well as antioxidants like rutin, which may support cardiovascular health.
In the kitchen, it can be used in a variety of ways depending on how it's prepared. Whole groats can be toasted and cooked into a hearty porridge or used as a base for salads and grain bowls. When ground into flour, it becomes the key ingredient in traditional dishes like Japanese soba noodles and French galettes. It can also be incorporated into baked goods for a nutty flavor and added nutrition. Whether used as a side dish, a main component, or a flour substitute, it offers versatility and a nutrient-dense profile that fits well into balanced, health-conscious diets.
Compare Buckwheat
See how Buckwheat compares to other foods:
- Buckwheat vs Bulgur, dry
- Buckwheat vs Pasta, cooked, unenriched, with added salt
- Buckwheat vs Cornmeal, degermed, unenriched, white
- Buckwheat vs Wheat flour, white (industrial), 9% protein, bleached, enriched
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