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Sprouted buckwheat Calories
Sprouted gluten-free pseudocereal; source of fiber, magnesium, and manganese.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (whole) of Sprouted buckwheat (120 g) has 412 calories. That works out to 343 calories per 100 g. It contains 85.8 g of carbs, 16 g of protein, 4.1 g of fat and 12 g of fiber. Its 1.3 mg of Copper covers 147% of the Daily Value. Its glycemic index is 45 (low), so it raises blood sugar slowly.
Sprouted buckwheat Nutrition Facts
Selected: 1 cup (whole) · 120 g
412
KCAL / 120G
Carbs
85.8g
· 31% DV
Protein
16g
· 32% DV
Fat
4.1g
· 5% DV
Fiber
12g
· 43% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 77% · Protein 14% · Fat 9%
Sprouted buckwheat nutrition facts table · 1 cup (whole) (120 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 412 kcal | |
| Total fat | 4.1 g | 5% |
| Saturated fat | 0.89 g | 4% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 85.8 g | 31% |
| Fiber | 12 g | 43% |
| Protein | 16 g | 32% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Sprouted buckwheat?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (whole) | 120 g | 412 kcal |
| 1 tablespoon (whole) | 10 g | 34 kcal |
| 1 ounce (whole) | 28 g | 96 kcal |
| 0.25 cup (whole) | 30 g | 103 kcal |
| 1 serving (small) | 50 g | 172 kcal |
| ½ cup (whole) | 60 g | 206 kcal |
| 1 serving (medium) | 90 g | 309 kcal |
| 100 g | 100 g | 343 kcal |
| 1 serving (large) | 150 g | 515 kcal |
Calculated from 343 calories per 100 g.
Frequently Asked Questions About Sprouted buckwheat
How do you use sprouted buckwheat?
Use sprouted buckwheat in salads, breakfast bowls, soups, or porridge. You can eat it raw after rinsing and draining it well, or cook it for a softer texture. Its mild, slightly nutty flavor also works with fruit or savory herbs.
How do you sprout buckwheat at home?
To make sprouted buckwheat, soak raw hulled buckwheat, drain it thoroughly, then keep it moist in a clean jar or strainer. Rinse and drain it several times a day. Discard the batch if it develops mold or an unpleasant smell.
Can you eat sprouted buckwheat raw?
Yes, sprouted buckwheat can be eaten raw, but raw sprouts can carry harmful bacteria. Rinse them well, use clean equipment, and refrigerate them promptly. Cooking is the safer choice if you want to reduce the food-safety risk.
What is the difference between sprouted buckwheat and regular buckwheat?
Sprouted buckwheat has been soaked and allowed to germinate, while regular buckwheat has not. Sprouting softens the kernels and gives them a fresh, mild flavor, making them convenient for raw dishes such as salads and bowls.
Why does sprouted buckwheat get slimy?
Sprouted buckwheat can feel slimy because starch washes from the kernels during soaking. Rinse it thoroughly and drain it very well after each rinse to limit the sticky coating. Discard it if the slime comes with a bad smell or mold.
How should you store sprouted buckwheat?
Store sprouted buckwheat well drained in a clean, covered container in the refrigerator. Avoid leaving standing water in the container, and check for an off smell, discoloration, or mold before eating; discard it if any appears.
Can you freeze sprouted buckwheat?
Yes, sprouted buckwheat can be frozen. Drain and dry the kernels as thoroughly as possible, then freeze them in a suitable sealed container. Thawed kernels may be softer, so they work especially well in soups and cooked dishes.
Does sprouted buckwheat need to be cooked?
No, sprouted buckwheat does not have to be cooked; it can be eaten raw after careful rinsing and draining. Cooking makes the kernels softer and is the safer option for avoiding the risks associated with raw sprouts.
Can you make flour from sprouted buckwheat?
Yes, you can make flour from sprouted buckwheat, but dry the sprouted kernels completely first. Grind the dry kernels in a suitable mill or blender, then use the flour in baking; damp kernels will not grind into a fine, shelf-stable flour.
Can you sprout roasted buckwheat?
No, roasted buckwheat usually will not sprout because heating prevents the kernels from germinating. Choose raw, hulled buckwheat for sprouting; roasted buckwheat is better suited to porridge, pilaf, and other cooked dishes.
Sprouted buckwheat Vitamins & Minerals
Vitamins
Biotin
21.6µg · 72% DV
B3
8.4mg · 53% DV
B2
0.52mg · 40% DV
B5
1.48mg · 30% DV
Minerals
Copper
1.32mg · 147% DV
Manganese
1.56mg · 68% DV
Magnesium
277mg · 66% DV
Phosphorus
416mg · 59% DV
Potassium ⭐
552mg · 16% DV
Sodium
1.2mg · 0% DV
Sprouted buckwheat Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sprouted buckwheat
To burn the 412 calories in 1 cup (whole) (120 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Sprouted buckwheat?
Sprouted buckwheat is made by soaking buckwheat groats and letting them begin to sprout. Despite its name, buckwheat is not wheat but a seed used much like a grain. It has a mild, earthy, slightly nutty flavour; the texture can be pleasantly crisp or tender, depending on how it is prepared. Cook it for a warm bowl, or use it uncooked in salads if it has been prepared for that purpose.
It works well in breakfast bowls, grain-style salads, soups and vegetable dishes, and pairs easily with herbs, fruit or yoghurt. Sprouted buckwheat offers fibre and plant protein, making it a satisfying base for a meal. For a lighter serving, combine it with plenty of vegetables rather than relying on it alone.
How Nutritious Is Sprouted buckwheat?
Nutrient density
High
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Sprouted 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 Sprouted buckwheat Contain Allergens?
No known major allergens
Which Diets Is Sprouted buckwheat Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Sprouted buckwheat Fat Profile
SATURATED
0.89g
MONOUNSATURATED
1.25g
POLYUNSATURATED
1.25g
Omega 6:3 ratio 11.5:1
Above the ideal 4:1 (11.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.