Know what’s on your plate
Buckwheat
Calories & nutrition facts
Nutrition facts
Per 100 g% DV- Calories 343 kcal —
- Protein 13 g 27%
- Carbohydrate 62 g 22%
- Fat 3.4 g 4%
- Saturated fat 0.7 g 4%
- Fibre 10 g 36%
- Sodium 1 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Thiamin (B1) 0.1 mg 8%
- Riboflavin (B2) 0.43 mg 33%
- Niacin (B3) 7 mg 44%
- Pantothenic acid (B5) 1.2 mg 25%
- Vitamin B6 0.21 mg 12%
- Folate (B9) 30 µg 8%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 18 mg 1%
- Iron 2.2 mg 12%
- Magnesium 231 mg 55%
- Phosphorus 347 mg 28%
- Potassium 460 mg 10%
- Zinc 2.4 mg 22%
- Copper 1.1 mg 122%
- Manganese 1.3 mg 57%
- Selenium 8.3 µg 15%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 343 | 13 g | 62 g | 3.4 g |
| 1 × cup | 170 g | 583 | 23 g | 105 g | 5.8 g |
| 2 × cup | 340 g | 1166 | 45 g | 209 g | 12 g |
| ½ × cup | 85 g | 292 | 11 g | 52 g | 2.9 g |
| 3 × cup | 510 g | 1749 | 68 g | 314 g | 17 g |
| 4 × cup | 680 g | 2332 | 90 g | 418 g | 23 g |
Similar foods
- Buckwheat flourwhole-groat335 kcal / 100 g
- Buckwheat groats364 kcal / 100 g
- Buckwheat grain314 kcal / 100 g
- Wholegrain buckwheatraw362 kcal / 100 g
- Buckwheat flakes349 kcal / 100 g
- Speltraw344 kcal / 100 g
- Buckwheat semolina350 kcal / 100 g
- Buckwheat breadmultigrain bread, naturally gluten-free179 kcal / 100 g
- Buckwheat wholemeal flour355 kcal / 100 g
- Coarse buckwheat meal339 kcal / 100 g
Questions about Buckwheat
How do you cook buckwheat so it stays fluffy?
Rinse the groats, then simmer them covered with twice their volume of water for about 10–15 minutes, until tender and the water is absorbed. Take the pan off the heat and leave it covered for five minutes before fluffing with a fork.
Should you toast buckwheat before cooking it?
Toasting gives buckwheat a nuttier flavour and helps the groats keep their shape. Stir them in a dry pan over a medium heat for a few minutes, until fragrant, then add water and cook as usual.
How should you store buckwheat?
Keep uncooked buckwheat in an airtight container in a cool, dry cupboard. Once cooked, refrigerate it promptly in a covered container and use it within three to four days.
What can you make with buckwheat?
Serve cooked groats as a side dish or add them to soups, salads and stuffings; toasted groats are often called kasha. Buckwheat flour is used for pancakes and blinis, while Japanese soba noodles are commonly made with buckwheat flour, sometimes blended with wheat.
Can you replace rice with buckwheat?
Yes: cooked buckwheat groats work well in place of rice in grain bowls, pilafs and stuffed vegetables. They have a firmer bite and a more earthy, nutty flavour.
Is buckwheat a type of wheat?
No. Despite its name, buckwheat is a seed from a flowering plant, not a wheat grain. It is naturally gluten-free, but flour and packaged products can be contaminated during processing, and soba noodles often contain wheat.
What nutrients stand out in buckwheat?
Buckwheat is high in fibre and magnesium: a 100 g portion provides 10 g of fibre and 231 mg of magnesium.
Source: USDA FoodData Central 170286 · per 100 g · carbohydrate per EU label, fibre excluded
