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
Buckwheat, despite the name, is not a wheat at all - it is a seed related to rhubarb and sorrel, making it naturally gluten-free. Raw groats have a slightly earthy, robust flavor and sit higher in protein than most cereal grains, with a meaningful fiber content and moderate fat, mostly unsaturated. Toasted, it becomes kasha; ground, it makes the dense flour behind soba noodles and buckwheat pancakes. Worth keeping around for anyone cooking gluten-free or simply looking to rotate beyond the usual grains.
Dietary Information
Buckwheat is considered high-fiber, making it a suitable choice for various dietary plans.
Notable micronutrients in Buckwheat include Copper, Cu (122% DV) , Manganese, Mn (57% DV) , Magnesium, Mg (55% DV) , Niacin (44% DV) , and Riboflavin (33% DV). These nutrients play important roles in maintaining overall health and supporting essential bodily functions.
Calorie Breakdown
At 343 calories per 100 grams, Buckwheat gets 15% of its calories from protein, 83% from carbohydrates, and 9% from fat. This is moderately high, similar to many cooked grains and dairy products.
Compare Buckwheat
See how Buckwheat compares to other foods in terms of nutrition:
- Buckwheat vs Rice, white, long-grain, parboiled, enriched, dry
- Buckwheat vs Rice, white, long-grain, parboiled, enriched, cooked
- Buckwheat vs Rice, white, long-grain, precooked or instant, enriched, dry
- Buckwheat vs Rice, white, long-grain, precooked or instant, enriched, prepared
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