Buckwheat
Categories
| Macros | per 100 g |
|---|---|
| Calories | 343 kcal |
| Protein | 12.6 g |
| Fat | 3.1 g |
| Carbs | 70.0 g |
Buckwheat is a seed-based grain alternative, used raw or cooked as a staple in Eastern European, Russian and East Asian cuisines. Despite its name, it contains no wheat and is botanically unrelated to grass grains, making it a common choice for gluten-free cooking. Per 100 g raw, buckwheat provides 343 kcal, 12.6 g of protein, 3.1 g of fat, 70 g of carbohydrates and 5 g of dietary fibre, with very little sugar (0.9 g). It is a notable source of potassium (415 mg), phosphorus (337 mg) and magnesium (195 mg) per 100 g, alongside 54.2 mg of choline, 54 mcg of folate and 4.4 mg of niacin. No glycemic index value is available for raw buckwheat. Suitable for vegan, vegetarian, pescatarian, gluten-free, dairy-free and low-FODMAP dietary patterns.
How many calories in buckwheat?
Raw buckwheat contains 343 kcal per 100 g. A typical cooked serving of around 150 g (from roughly 60 g raw) would deliver approximately 205 kcal, as cooking with water significantly increases weight without adding calories.
Is buckwheat gluten-free?
Yes, buckwheat is naturally gluten-free — it is a seed, not a grass grain, and contains no gluten proteins. It appears on the gluten-free and low-FODMAP diet lists, though cross-contamination during processing is worth checking on packaging if sensitivity is a concern.
How much magnesium is in buckwheat?
Buckwheat contains 195 mg of magnesium per 100 g raw, making it one of the more magnesium-dense grain alternatives available. It also provides 415 mg of potassium and 337 mg of phosphorus per 100 g, rounding out a strong mineral profile.
Diets
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Glycemic Index
approximateMacros · per 100 g
| Macros | Amount |
|---|---|
| Calories | 343 kcal |
| Protein | 12.6 g |
| Fat | 3.1 g |
| Carbs | 70.0 g |
| Sugars | 0.90 g |
| Fiber | 5.0 g |
| Starch | 67.2 g |
| Fats breakdown | Amount |
|---|---|
| Saturated | 0.68 g |
| Monounsaturated | 0.95 g |
| Polyunsaturated | 0.95 g |
| Trans | 0 g |
| Omega-3 | 0 g |
| Omega-6 | 0.75 g |
| Cholesterol | 0 mg |
| Minerals | Amount |
|---|---|
| Calcium | 15.0 mg |
| Iron | 2.2 mg |
| Magnesium | 195 mg |
| Phosphorus | 337 mg |
| Potassium | 415 mg |
| Sodium | 1.0 mg |
| Zinc | 2.4 mg |
| Copper | 0.52 mg |
| Manganese | 1.3 mg |
| Selenium | 4.9 mcg |
| Iodine | 1.9 mcg |
| Vitamins | Amount |
|---|---|
| Vitamin A | 0 mcg |
| Retinol | 0 mcg |
| Vitamin C | 0 mg |
| Vitamin D | 0 mcg |
| Vitamin E | 0.13 mg |
| Vitamin K | 2.7 mcg |
| Thiamin (B1) | 0.38 mg |
| Riboflavin (B2) | 0.19 mg |
| Niacin (B3) | 4.4 mg |
| Pantothenic acid (B5) | 1.2 mg |
| Vitamin B6 | 0.29 mg |
| Folate (B9) | 54.0 mcg |
| Vitamin B12 | 0 mcg |
| Choline | 54.2 mg |
