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buckwheat whole grain
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Buckwheat, whole grain

🔥 356 Calories
💪 11.1g Protein
⚡ 71.1g Carbohydrates
🥑 3g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Grains
Buckwheat, whole grain
Energy density
Dense
356 kcal per 100g
Macro energy profile
Carb-led
12% Protein · 80% Carbohydrates · 8% Fat
Glycemic profile
Low GI
GI 54 · GL 24
Notable signals
Very high in magnesiumHigh in fiberHigh in vitamin B1High in vitamin B3High in vitamin B6

Nutritional Information

356
kcal/100g
Protein
11.1g
Carbohydrates
71.1g
Fat
3g
Glycemic Index:
54

About Buckwheat, whole grain

Buckwheat, a whole grain derived from the seeds of the Fagopyrum esculentum plant, is a gluten-free pseudo-cereal that has been cultivated for thousands of years. Originating in Asia, particularly in regions of China and Russia, this ancient grain has gained popularity worldwide due to its unique flavor and impressive nutritional profile. Buckwheat is often mistaken for a grain, but it is botanically classified as a fruit seed, making it suitable for various dietary preferences, especially for those with gluten sensitivities. Nutritionally, buckwheat is a powerhouse, providing 356 calories per 100 grams along with 11.1 grams of protein, 71.1 grams of carbohydrates, and 3 grams of fat. It is also rich in essential amino acids, particularly lysine, which is rare in grains. Buckwheat is high in fiber and contains important vitamins and minerals, including B vitamins, magnesium, and iron. This nutrient-dense grain can be enjoyed in various forms, such as buckwheat flour, groats, or as a side dish, making it a versatile addition to a balanced diet.

Health Benefits

Supports heart health by lowering cholesterol levels.
Aids in digestion due to its high fiber content.
Helps in regulating blood sugar levels, suitable for diabetics.
Rich in antioxidants that combat oxidative stress.
Promotes weight management by providing satiety.
Contains essential amino acids that support muscle repair.
May reduce inflammation and enhance immune function.
Helps maintain healthy skin and hair due to vitamin content.
Supports bone health with its mineral profile, including magnesium and phosphorus.
May improve energy levels and reduce fatigue.

Recommended Food Pairings

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Buckwheat with vegetables - enhances nutrient intake and adds color.
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Buckwheat salad with feta - a savory combination that balances protein and flavor.
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Buckwheat pancakes with maple syrup - a delicious breakfast option full of fiber.
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Buckwheat porridge with fruits - a nutritious start to the day rich in vitamins.
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Buckwheat stir-fry with tofu - a filling vegan meal packed with protein.

How to Consume

Serving size
150g, approximately 1 cup cooked
Frequency
2-3 times per week
  • •Cook buckwheat groats in water or broth for a nutty flavor.
  • •Use buckwheat flour for gluten-free baking.
  • •Add cooked buckwheat to soups for added texture.
  • •Mix buckwheat into salads for a nutritious crunch.
  • •Sprinkle toasted buckwheat on yogurt or smoothies for added nutrients.

Selection & Storage

How to choose:

  • ✓Select whole buckwheat grains that are dark brown or green.
  • ✓Check for a fresh aroma; avoid any that smell musty.
  • ✓Ensure the packaging is intact and free from moisture.
  • ✓Look for organic labels to ensure no pesticides were used.
Storage
Store in a cool, dry place in an airtight container.
Shelf life
Up to 6 months when stored properly.

Warnings & Contraindications

  • ⚠️Individuals with buckwheat allergies should avoid it.
  • ⚠️Consult a doctor if taking anticoagulant medications due to potential interactions.
  • ⚠️Excessive consumption may lead to digestive discomfort due to high fiber.
  • ⚠️Always rinse buckwheat groats before cooking to remove impurities.

Frequently Asked Questions

How many calories does Buckwheat, whole grain have?

Buckwheat, whole grain contains approximately 356 calories per 100 grams. This makes it a hearty addition to meals while still being nutrient-rich. It is a great source of energy, especially for those pursuing an active lifestyle.

Is Buckwheat, whole grain healthy?

Yes, buckwheat, whole grain is considered healthy due to its high fiber content, which aids digestion, and its rich supply of antioxidants, vitamins, and minerals. It can support heart health, regulate blood sugar levels, and is a great gluten-free option for those with sensitivities.

How should Buckwheat, whole grain be stored?

Buckwheat should be stored in a cool, dry place, ideally in an airtight container to prolong its shelf life. It can be kept for up to 6 months if stored properly, away from light and moisture to prevent spoilage.

What are the benefits of eating Buckwheat, whole grain?

Eating buckwheat, whole grain provides numerous health benefits such as improved digestion, heart health, and better blood sugar regulation. Its rich nutrient profile supports overall wellness, making it a valuable addition to any diet.

How much Buckwheat, whole grain can I eat per day?

A recommended serving size of buckwheat is about 150 grams, or approximately 1 cup cooked. Consuming it 2-3 times per week can be beneficial, but it's important to balance it with other whole grains and foods for a varied diet.

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