Buckwheat: Nutrition Facts

buckwheat1There’s more to buckwheat than flapjacks. Eastern Europeans know roasted buckwheat groats as kasha and eat it like porridge. Despite its name, buckwheat is not a type of wheat — nor is it related to wheat. Buckwheat isn’t even a grain; it’s the fruit of a plant that’s related to rhubarb.

Buckwheat is a fruit any dieter should become familiar with. Diets that contain buckwheat have been linked to lowered risk of developing high blood pressure.

Buckwheat’s beneficial effects are due in part to its rich supply of phytochemicals. Phytochemicals protect against disease by acting as antioxidants. Eating foods high in fiber, such as buckwheat, can also fill you up faster and suppress your appetite, a great tool for weight loss.

Health Benefits

Buckwheat contains more protein than grains and is not deficient in the amino acid lysine as most grains are, so the protein is more nutritionally complete. That makes it a particularly good choice for vegetarians. It’s an excellent source of magnesium, a boon to your blood pressure. A phytochemical in buckwheat may be beneficial in the management of diabetes; studies show it may have the ability to lower blood glucose levels. It’s also a good source of fiber.


  • Nutrition Facts: 

    Amount Per1 cup (170 g)

    Calories 583
  • % Daily Value*
    Total Fat 6 g 9%
    Saturated fat 1.3 g 6%
    Polyunsaturated fat 1.8 g
    Monounsaturated fat 1.8 g
    Cholesterol 0 mg 0%
    Sodium 2 mg 0%
    Potassium 782 mg 22%
    Total Carbohydrate 122 g 40%
    Dietary fiber 17 g 68%
    Protein 23 g 46%
    Vitamin A 0% Vitamin C 0%
    Calcium 3% Iron 20%
    Vitamin D 0% Vitamin B-6 20%
    Vitamin B-12 0% Magnesium 98%
    *Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Sources include: USDA