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Buckwheat Calories
Gluten-free, high in fiber and minerals, plant-based protein
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
7mg · 44% DV
B2
0.43mg · 33% DV
B5
1.2mg · 24% 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
0.74g
MONOUNSATURATED
1.04g
POLYUNSATURATED
1.04g
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?
Buckwheat provides 343 calories and 13.3 g of protein per 100 g. It also contains 71.5 g of carbohydrates, 3.4 g of fat, and 10 g of fiber per 100 g.
Is buckwheat gluten-free, and what is its glycemic index?
Yes, buckwheat is suitable for a gluten-free diet. Its glycemic index is 49, and it is also compatible with vegan, vegetarian, Paleo, and Mediterranean eating patterns.
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Nutrition data compiled from USDA FoodData Central and scientific sources.