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Buckwheat Nutrition

Nutrients in 100 g (3.5 oz)

Updated | 2024-05-19

Written and reviewed by the NatureClaim Team




Buckwheat



Overview of Buckwheat Nutrition

Scientific Name: Fagopyrum esculentum


Order: Caryophyllales


Family: Polygonaceae


In brief buckwheat has: riboflavin (0.43 mg | 33% DV) niacin (7.02 mg | 44% DV) magnesium (231.00 mg | 55% DV) phosphorous (347.00 mg | 28% DV) copper (1.10 mg | 122% DV) manganese (1.30 mg | 57% DV) 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 like rhubarb, sorrel, and knotweed. Specifically, buckwheat is a pseudo-cereal (non-grass plants whose seeds are used like grains). Quinoa and amaranth are also common pseudo-cereals. 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 (36% daily value [DV]) and minerals, notably manganese (57% DV), magnesium (55% DV), copper (122% DV), and phosphorus (28% 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 variety of vitamins and antioxidants, especially riboflavin (33% DV) and niacin (44% 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 26%
Dietary Fiber 10.00 g 36%
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 4%
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 Can antioxidant and for immune health and making collagen
0.00 mg 0%
Thiaminfor amino acid, glucose, and lipid metabolism
0.10 mg 8%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism
0.43 mg 33%
Niacinfor digestive and skin health and nerve function
7.02 mg 44%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism
1.23 mg 25%
Vitamin B6for brain development, immune health, and protein metabolism
0.21 mg 12%
Folate, totalfor amino acid metabolism and preventing neural tube defects
30.00 mcg 8%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
30.00 mcg
Cholinefor brain health and nerve function
- mg -
Betainefor metabolizing an amino acid called homocysteine
- mg
Vitamin B12for nerve function and red blood cell formation
0.00 mcg 0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health
0.00 mcg 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
Lycopenean antioxidant
- mcg
Lutein and Zeaxanthinantioxidants
- mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health
- mg -
  • Alpha-Tocopherol
- mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function
0.00 mcg 0%
Vitamin K (phylloquinone)for bone health and normal blood clotting
- mcg -
Biotinfor amino acid, glucose, and fatty acid metabolism
- mcg -


Minerals
Name Amount % Daily Value
Calciumfor bone health and muscle/nerve function
18.00 mg 1%
Ironfor carrying oxygen to cells and muscles
2.20 mg 12%
Magnesiumfor bone and heart health and muscle/nerve function
231.00 mg 55%
Phosphorusfor bone health and helping the body store and use energy
347.00 mg 28%
Potassiumfor carbohydrate metabolism and muscle/nerve function
460.00 mg 10%
Sodiumfor muscle/nerve function
1.00 mg 0%
Zincan antioxidant and for immune health
2.40 mg 22%
Copperfor iron absorption and blood vessel, bone, and immune health
1.10 mg 122%
Manganesean antioxidant
1.30 mg 57%
Seleniuman antioxidant and for reproductive health and thyroid function
8.30 mcg 15%
Iodinefor thyroid function
- mcg -
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins
- mcg -
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids
- mcg -
Chloridefor muscle/nerve function
- mg -
Fluoridefor reducing tooth decay
- 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 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


References:

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/.


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