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Buckwheat Calories
Gluten-free, high fiber, source of magnesium and antioxidants
CALORIES
GI
POTASSIUM
FIBER
Buckwheat Nutrition Facts
Selected: 100 g
343
KCAL / 100G
Carbs
71.5g
· 77%
Protein
13.3g
· 14%
Fat
3.4g
· 9%
Fiber
10g
Buckwheat Vitamins & Minerals
Vitamins
B3
7.02mg · 44% DV
B2
0.43mg · 33% DV
B5
1.23mg · 25% DV
Biotin
6µg · 20% DV
Minerals
Copper
1mg · 111% DV
Magnesium
231mg · 55% DV
Phosphorus
347mg · 50% DV
Manganese
1mg · 43% DV
Buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Buckwheat Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Buckwheat Contain Allergens?
No known major allergens
Which Diets Is Buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Buckwheat Fat Profile
SATURATED
0.7g
MONOUNSATURATED
1g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 12.3:1
Above the ideal 4:1 (12.3:1).
Foods Similar to Buckwheat
Buckwheat — Frequently Asked Questions
How many calories and how much protein are in buckwheat?
Per 100g, buckwheat provides 343 calories and 13.3g of protein. It also contains 71.5g carbs, 3.4g fat, and 10g fiber.
Is buckwheat gluten-free and suitable for common diets?
Yes, buckwheat is listed as gluten-free. Based on the provided data, it fits vegan, vegetarian, paleo, Mediterranean, flexitarian, and omnivore diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.