Buckwheat, Uncooked: Complete Nutrition Facts and Health Benefits
Buckwheat groats, despite their grain-like appearance and culinary uses, are actually seeds from a plant related to rhubarb. This nutrient-dense pseudocereal has been a dietary staple in Eastern European and Asian cuisines for centuries, prized for its impressive nutritional profile and naturally gluten-free properties.
| Name | Amount | Unit |
| Water | 9.75 | g |
| Energy | 343 | kcal |
| Energy | 1440 | kJ |
| Protein | 13.2 | g |
| Total lipid (fat) | 3.4 | g |
| Ash | 2.1 | g |
| Carbohydrate, by difference | 71.5 | g |
| Fiber, total dietary | 10 | g |
| Calcium, Ca | 18 | mg |
| Iron, Fe | 2.2 | mg |
| Magnesium, Mg | 231 | mg |
| Phosphorus, P | 347 | mg |
| Potassium, K | 460 | mg |
| Sodium, Na | 1 | mg |
| Zinc, Zn | 2.4 | mg |
| Copper, Cu | 1.1 | mg |
| Manganese, Mn | 1.3 | mg |
| Selenium, Se | 8.3 | µg |
| Vitamin C, total ascorbic acid | 0 | mg |
| Thiamin | 0.101 | mg |
| Riboflavin | 0.425 | mg |
| Niacin | 7.02 | mg |
| Pantothenic acid | 1.23 | mg |
| Vitamin B-6 | 0.21 | mg |
| Folate, total | 30 | µg |
| Folic acid | 0 | µg |
| Folate, food | 30 | µg |
| Folate, DFE | 30 | µg |
| Vitamin B-12 | 0 | µg |
| Vitamin B-12, added | 0 | µg |
| Vitamin A, RAE | 0 | µg |
| Retinol | 0 | µg |
| Vitamin A, IU | 0 | IU |
| Vitamin D (D2 + D3), International Units | 0 | IU |
| Vitamin D (D2 + D3) | 0 | µg |
| Fatty acids, total saturated | 0.741 | g |
| SFA 4:0 | 0 | g |
| SFA 6:0 | 0 | g |
| SFA 8:0 | 0.035 | g |
| SFA 10:0 | 0.018 | g |
| SFA 12:0 | 0.01 | g |
| SFA 14:0 | 0.025 | g |
| SFA 16:0 | 0.45 | g |
| SFA 18:0 | 0.047 | g |
| Fatty acids, total monounsaturated | 1.04 | g |
| MUFA 16:1 | 0.023 | g |
| MUFA 18:1 | 0.988 | g |
| MUFA 20:1 | 0 | g |
| MUFA 22:1 | 0.012 | g |
| Fatty acids, total polyunsaturated | 1.04 | g |
| PUFA 18:2 | 0.961 | g |
| PUFA 18:3 | 0.078 | g |
| PUFA 18:4 | 0 | g |
| PUFA 20:4 | 0 | g |
| PUFA 20:5 n-3 (EPA) | 0 | g |
| PUFA 22:5 n-3 (DPA) | 0 | g |
| PUFA 22:6 n-3 (DHA) | 0 | g |
| Cholesterol | 0 | mg |
| Tryptophan | 0.192 | g |
| Threonine | 0.506 | g |
| Isoleucine | 0.498 | g |
| Leucine | 0.832 | g |
| Lysine | 0.672 | g |
| Methionine | 0.172 | g |
| Cystine | 0.229 | g |
| Phenylalanine | 0.52 | g |
| Tyrosine | 0.241 | g |
| Valine | 0.678 | g |
| Arginine | 0.982 | g |
| Histidine | 0.309 | g |
| Alanine | 0.748 | g |
| Aspartic acid | 1.13 | g |
| Glutamic acid | 2.05 | g |
| Glycine | 1.03 | g |
| Proline | 0.507 | g |
| Serine | 0.685 | g |
| Alcohol, ethyl | 0 | g |
The nutrition facts are provided by the United States Department of Agriculture for Buckwheat (100 g). www.usda.gov
Health Benefits of Uncooked Buckwheat
Blood Sugar Management
With a low to medium glycemic index (around 54), buckwheat releases glucose slowly into the bloodstream. Combined with its high fiber content and D-chiro-inositol, it helps maintain stable blood sugar levels and may improve insulin sensitivity.
Heart Health Support
The impressive magnesium content, along with rutin and other flavonoids, supports cardiovascular function. Studies have associated buckwheat consumption with improved cholesterol profiles and reduced blood pressure.
Digestive Health
With 10 grams of fiber per 100 grams, buckwheat promotes healthy digestion, supports beneficial gut bacteria, and helps maintain regular bowel movements. The resistant starch in uncooked buckwheat may also feed beneficial gut microbes.
Weight Management
The combination of high protein and fiber creates lasting satiety, potentially reducing overall calorie intake. The complex carbohydrates provide sustained energy without the blood sugar spikes associated with refined grains.
Gluten-Free Alternative
Despite its name, buckwheat contains no wheat or gluten, making it an excellent option for those with celiac disease or gluten sensitivity. It provides a nutritious alternative to wheat-based grains while offering superior nutritional density.
Comparing Uncooked vs. Cooked Buckwheat
It’s important to note that these nutrition facts represent uncooked, dry buckwheat groats. When cooked, buckwheat absorbs water and expands significantly, which dilutes the nutrient concentration per gram:
- Cooking ratio: 1 cup dry buckwheat typically yields about 3-4 cups cooked
- Calorie change: 100g cooked buckwheat contains approximately 92 calories (compared to 343 in uncooked)
- Nutrient retention: Most minerals and vitamins remain intact, though water-soluble B vitamins may experience some loss
How to Use Buckwheat
While this article focuses on uncooked buckwheat nutrition, here are common preparation methods:
- Cooked groats: Simmer in water or broth as a rice alternative
- Kasha: Toasted buckwheat groats with a nuttier flavor
- Buckwheat flour: Ground for use in pancakes, noodles (soba), and baked goods
- Sprouted: Soaking and sprouting increases nutrient bioavailability
- Raw in smoothies: Ground buckwheat can be added to smoothies for a nutrient boost
Storage and Shelf Life
Uncooked buckwheat groats should be stored in an airtight container in a cool, dry place. When properly stored, they can maintain quality for up to one year. For extended storage, keeping buckwheat in the refrigerator or freezer can prevent the natural oils from becoming rancid.
Potential Considerations
While buckwheat is highly nutritious and safe for most people, there are a few considerations:
- Allergies: Though rare, buckwheat allergies do exist and can be severe. Those with allergies should avoid all buckwheat products.
- Oxalates: Buckwheat contains moderate amounts of oxalates, which may be a concern for individuals prone to kidney stones.
- Antinutrients: Like many seeds and grains, buckwheat contains phytic acid, which can reduce mineral absorption. Soaking, sprouting, or fermenting can reduce these compounds.
The Bottom Line
Uncooked buckwheat is a nutritional powerhouse that deserves a place in a balanced diet. With its complete protein profile, impressive mineral content, abundant fiber, and unique bioactive compounds, it offers benefits that extend far beyond basic nutrition. Whether you’re seeking a gluten-free grain alternative, looking to improve blood sugar control, or simply want to diversify your nutrient intake, buckwheat is an excellent choice.
Its versatility in the kitchen, combined with its exceptional nutritional density, makes buckwheat a valuable addition to vegetarian, vegan, and omnivorous diets alike. As with any whole food, incorporating buckwheat as part of a varied, balanced diet will help you reap its full spectrum of health benefits.
