Whole food · Cereal Grains and Pasta
Buckwheat is a nutrient-dense pseudocereal, consumed as a whole grain, offering a well-balanced nutritional profile. Per 100g, it provides a solid source of plant-based protein and complex carbohydrates, with minimal fat.
| Water | 12.9 g |
| Energy (Atwater General Factors) | 356 kcal |
| Energy (Atwater Specific Factors) | 332 kcal |
| Nitrogen | 1.9 g |
| Protein | 11.1 g |
| Total lipid (fat) | 3.0 g |
| Ash | 1.8 g |
| Carbohydrate, by difference | 71.1 g |
| Fiber, total dietary | 4.0 g |
| Total dietary fiber (AOAC 2011.25) | 4.8 g |
| High Molecular Weight Dietary Fiber (HMWDF) | 4.1 g |
| Low Molecular Weight Dietary Fiber (LMWDF) | 0.00 g |
| Beta-glucan | 0.00 g |
| Starch | 61.6 g |
| Calcium, Ca | 13.6 mg |
| Iron, Fe | 2.4 mg |
| Magnesium, Mg | 203 mg |
| Phosphorus, P | 374 mg |
| Potassium, K | 415 mg |
| Sodium, Na | 0.00 mg |
| Zinc, Zn | 2.2 mg |
| Copper, Cu | 0.48 mg |
| Manganese, Mn | 1.2 mg |
| Selenium, Se | 13.6 ug |
| Molybdenum, Mo | 55.3 ug |
| Thiamin | 0.54 mg |
| Riboflavin | 0.18 mg |
| Niacin | 5.4 mg |
| Vitamin B-6 | 0.28 mg |
| Biotin | 18.6 ug |
Is buckwheat a grain?
No, botanically it's a seed related to rhubarb, but it is functionally prepared and eaten as a whole grain.
Is buckwheat gluten-free?
Yes, pure buckwheat is naturally gluten-free, making it suitable for gluten-free diets when processed without contamination.
How is buckwheat typically cooked?
Buckwheat groats are often toasted (kasha) and then boiled or steamed until tender, similar to cooking rice or quinoa.