Buckwheat
How Many Calories Are in Buckwheat? Nutritional Values and Benefits
Buckwheat is a nutrient-dense pseudocereal made from the seeds of the buckwheat plant (Fagopyrum esculentum). Naturally gluten-free and rich in essential nutrients, it is popular in Eastern European and Asian cuisines. With a mildly nutty flavor, buckwheat is used in dishes like porridge (kasha), soba noodles, pancakes, and salads. It’s valued for its balanced macronutrients, fiber, and unique antioxidants such as rutin.
Calories and Nutritional Values (Average, cooked)
| # | Amount | Calories | Carbohydrate | Protein | Fat | Fiber | Sodium |
|---|---|---|---|---|---|---|---|
| 1 | 100 grams (cooked) | 92 kcal | 19.9 g | 3.4 g | 0.6 g | 2.7 g | 5 mg |
| 2 | 1 serving (200 g, cooked) | 184 kcal | 39.8 g | 6.8 g | 1.2 g | 5.4 g | 10 mg |
Health Benefits of Buckwheat
- Naturally gluten-free and suitable for many gluten-sensitive individuals.
- Provides fiber, which supports digestion and promotes satiety.
- Rich in minerals like magnesium, manganese, copper, and phosphorus.
- Contains antioxidant compounds (e.g., rutin) that support vascular and heart health.
- Offers a good plant-based protein profile with essential amino acids.
- Has a moderate glycemic impact when cooked properly, helping with steady energy.
Buckwheat Consumption Tips
- Rinse groats well; lightly toast (kasha) for a deeper, nutty flavor.
- Cook with a 1:2 ratio of buckwheat to water; simmer until tender (about 10–15 minutes).
- Use as a base for bowls, salads, pilafs, or breakfast porridge with fruit and nuts.
- Try buckwheat flour in pancakes, crepes, or baked goods for a gluten-free option.
- Season with herbs, spices, garlic, or lemon instead of excess salt to keep sodium low.
- Pair with vegetables and a protein source (yogurt, legumes, eggs, fish) for a balanced meal.