Buckwheat Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




Buckwheat


Overview of Buckwheat Nutrition

Scientific Name: Fagopyrum esculentum


Order: Caryophyllales


Family: Polygonaceae


Buckwheat (Fagopyrum esculentum) is a plant whose seeds have a grain-like texture and toasty, nutty flavor. Despite its name, buckwheat is not related to either wheat or grass but more similar to rhubarb, sorrel, and knotweed. Specifically, buckwheat is a pseudocereal (non-grass plants whose seeds are used like grains). Quinoa and amaranth are also common pseudocereals. Buckwheat originated from China, and is mainly grown in the northern hemisphere, especially in Russia, China, and Central and Eastern Europe. Buckwheat is packed with fiber (40% daily value [DV]) and minerals, notably manganese (65% DV,) magnesium (58% DV), copper (55% DV), and phosphorus (35% DV). The high fiber content in buckwheat helps with weight management, is important for digestive health, and reduces the risk of heart disease. In addition, manganese contributes to bone formation and metabolism. Magnesium in buckwheat is important for bone and heart health, as well as muscle/nerve function. Buckwheat also contains copper and phosphorus which participates in bone development and regulates heart rate. Buckwheat also contains a sufficient amount of vitamins and antioxidants, especially riboflavin (25% DV) and niacin (35% DV). Riboflavin and niacin belong to the vitamin B family, which both create coenzymes that are crucial for energy metabolism. Niacin is necessary for digestive and skin health, as well as nerve function. Buckwheat has various uses. It can be dry-roasted, soaked, and then cooked until tender; ground into a flour; or used in beverages (i.e., teas). Buckwheat flour is used in many dishes like soba (Japanese noodles), bread, buckwheat jelly, etc. Fun fact: Since buckwheat is not related to wheat, it is gluten-free.



Calories
Name Amount % Daily Value
Calories 343 kcal 17%


Carbohydrates
Name Amount % Daily Value
Total Carbs 71.50 g 24%
Dietary Fiber 10.00 g 40%
Sugars - g
Starch - g


Sterols
Name Amount % Daily Value
Cholesterol 0.00 mg 0%
Phytosterols - mg


Fat and Fatty Acids
Name Amount % Daily Value
Total Fat 3.40 g 5%
Saturated Fat 0.74 g 4%
Monounsaturated Fat 1.04 g
Polyunsaturated Fat, total 1.04 g
  • 18:2 n-6 (LA), Omega-6
0.96 g
  • 18:3 n-6 (GLA)
- g
  • 18:3 n-3 (ALA), Omega-3
0.78 g
  • 18:4 n-3 (SDA)
0.00 g
  • 20:5 n-3 (EPA)
0.00 g
  • 22:5 n-3 (DPA)
0.00 g
  • 22:6 n-3 (DHA)
0.00 g
Trans Fat - g


Protein and Amino Acids
Name Amount % Daily Value
Protein, total 13.25 g 27%
  • Tryptophan
0.19 g
  • Threonine
0.51 g
  • Isoleucine
0.50 g
  • Leucine
0.83 g
  • Lysine
0.67 g
  • Methionine
0.17 g
  • Cystine
0.23 g
  • Phenylalanine
0.52 g
  • Tyrosine
0.24 g
  • Valine
0.68 g
  • Arginine
0.98 g
  • Histidine
0.31 g
  • Alanine
0.75 g
  • Aspartic Acid
1.13 g
  • Glutamic Acid
2.05 g
  • Glycine
1.03 g
  • Proline
0.51 g
  • Serine
0.69 g


Vitamins
Name Amount % Daily Value
Vitamin C 0.00 mg 0%
Thiamin 0.10 mg 7%
Riboflavin 0.43 mg 25%
Niacin 7.02 mg 35%
Pantothenic Acid 1.23 mg 12%
Vitamin B6 0.21 mg 11%
Folate, total 30.00 mg 8%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
30.00 mcg
Choline - mg
Betaine - mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.00 IU 0%
  • Retinol Acitiviy Equivalent
0.00 mcg
  • Retinol
0.00 mcg
  • Beta-Carotene
0.00 mcg
  • Alpha-Carotene
0.00 mcg
  • Beta-Cryptoxanthin
0.00 mcg
Lycopene - mcg
Lutein and Zeaxanthin - mcg
Vitamin E, total - IU -
  • Alpha-Tocopherol
- mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) - mcg -
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 18.00 mg 2%
Iron 2.20 mg 12%
Magnesium 231.00 mg 58%
Phosphorus 347.00 mg 35%
Potassium 460.00 mg 13%
Sodium 1.00 mg 0%
Zinc 2.40 mg 16%
Copper 1.10 mg 55%
Manganese 1.30 mg 65%
Selenium 8.30 mcg 12%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - mg


Flavonoids
Name Amount
Flavonols
  • Quercetin
15.40 mg
Proanthocyanidins
  • Proanthocyanidin Dimers
5.80 mg
  • Proanthocyanidin Trimers
1.60 mg


Others
Name Amount
Water 9.75 g
Ash 2.10 g
Alcohol 0.00 g
Caffeine 0.00 mg
Theobromine 0.00 mg
Resveratrol - mg
Phytoalbumin - mg
Chlorogenic Acid - mg

The "-" means insufficient data.

% Daily Values are based on a 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.