Buckwheat Nutrition Facts

Buckwheat is a nutritious plant-based food that has been enjoyed for centuries in many cultures. Despite its name, buckwheat is not a type of wheat and is gluten-free. In this article, we will explore the nutrition profile of buckwheat and its potential health benefits.

Buckwheat Nutrition Facts

What is Buckwheat?

Buckwheat is a plant that is used for its nutritious seeds. The seeds, which are called groats, are used in a variety of dishes such as porridge, salads, and as a substitute for rice. Buckwheat is also used to make flour, which can be used in baking.

Nutritional Profile of Buckwheat

Buckwheat is a highly nutritious food that is rich in vitamins, minerals, and antioxidants. A 100-gram serving of buckwheat groats contains:

  • Calories: 343
  • Protein: 13.3 grams
  • Carbohydrates: 71.5 grams
  • Fiber: 10 grams
  • Fat: 3.4 grams
  • Vitamin B6: 0.4 mg
  • Iron: 2.2 mg
  • Magnesium: 231 mg
  • Phosphorus: 347 mg
  • Potassium: 460 mg
  • Zinc: 2.0 mg
  • Copper: 0.5 mg
  • Manganese: 1.3 mg

Health Benefits of Buckwheat

  • May help lower cholesterol levels: Buckwheat contains compounds called flavonoids, which have been shown to help lower LDL (bad) cholesterol levels in the body.
  • May improve digestion: Buckwheat is high in fiber, which can help promote regularity and prevent constipation.
  • May reduce the risk of heart disease: Buckwheat contains compounds called polyphenols, which have been shown to help reduce inflammation and lower blood pressure, both of which are risk factors for heart disease.
  • May help manage diabetes: Buckwheat has a low glycemic index, which means it can help regulate blood sugar levels and may be beneficial for those with diabetes.
  • May support weight loss: Buckwheat is a good source of fiber and protein, both of which can help promote feelings of fullness and reduce overall calorie intake.

How to Incorporate Buckwheat into Your Diet

There are many ways to incorporate buckwheat into your diet. Here are a few ideas:

  • Use buckwheat groats in place of rice or other grains in stir-fries, salads, or as a side dish.
  • Make buckwheat pancakes or waffles using buckwheat flour.
  • Use buckwheat flour in baking recipes.
  • Try buckwheat soba noodles in soups or stir-fries.

Precautions When Eating Buckwheat

Buckwheat is generally considered safe for most people to eat. However, if you have a history of kidney stones, you may want to limit your intake of buckwheat, as it contains oxalates which can contribute to the formation of kidney stones.


Buckwheat is a highly nutritious food that is rich in vitamins, minerals, and antioxidants. It has many potential health benefits, including helping to lower cholesterol levels, improve digestion, reduce the risk of heart disease, manage diabetes, and support weight loss. With so many ways to incorporate buckwheat into your diet, it’s easy to start enjoying its delicious and nutritious benefits today.


  • Jung Sammie

    As a fitness enthusiast and nutrition expert, I believe that the right lifestyle choices can make a big difference in how we feel and function. With my practical tips and advice, you'll be able to make positive changes to your health and well-being.