BuckwheatGrain
343
kcal / 100g
583
kcal / 1 cup
5 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy | 343kcal | — |
| Protein | 13.25g | 27% |
| Total lipid (fat) | 3.4g | 4% |
| Fatty acids, total saturated | 0.741g | 4% |
| Cholesterol | 0mg | 0% |
| Carbohydrate, by difference | 71.5g | 26% |
| Fiber, total dietary | 10g | 36% |
| Sodium, Na | 1mg | 0% |
Vitamins & Minerals
Iron contributes to normal cognitive function EU register →
Iron contributes to normal energy-yielding metabolism EU register →
Iron contributes to normal formation of red blood cells and haemoglobin EU register →
Iron contributes to normal oxygen transport in the body EU register →
Iron contributes to the normal function of the immune system EU register →
Iron contributes to the reduction of tiredness and fatigue EU register →
Iron has a role in the process of cell division EU register →
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Magnesium contributes to a reduction of tiredness and fatigue EU register →
Magnesium contributes to electrolyte balance EU register →
Magnesium contributes to normal energy-yielding metabolism EU register →
Magnesium contributes to normal functioning of the nervous system EU register →
Magnesium contributes to normal muscle function EU register →
Magnesium contributes to normal protein synthesis EU register →
Magnesium contributes to normal psychological function EU register →
Magnesium contributes to the maintenance of normal bones EU register →
Magnesium contributes to the maintenance of normal teeth EU register →
Phosphorus contributes to normal energy-yielding metabolism EU register →
Phosphorus contributes to normal function of cell membranes EU register →
Phosphorus contributes to the maintenance of normal bones EU register →
Phosphorus contributes to the maintenance of normal teeth EU register →
Zinc contributes to normal DNA synthesis EU register →
Zinc contributes to normal acid-base metabolism EU register →
Zinc contributes to normal carbohydrate metabolism EU register →
Zinc contributes to normal cognitive function EU register →
Zinc contributes to normal fertility and reproduction EU register →
Zinc contributes to normal macronutrient metabolism EU register →
Zinc contributes to normal metabolism of fatty acids EU register →
Zinc contributes to normal metabolism of vitamin A EU register →
Zinc contributes to normal protein synthesis EU register →
Zinc contributes to the maintenance of normal bones EU register →
Zinc contributes to the maintenance of normal hair EU register →
Zinc contributes to the maintenance of normal nails EU register →
Zinc contributes to the maintenance of normal skin EU register →
Zinc contributes to the maintenance of normal testosterone levels in the blood EU register →
Zinc contributes to the maintenance of normal vision EU register →
Zinc contributes to the normal function of the immune system EU register →
Zinc contributes to the protection of cells from oxidative stress EU register →
Zinc has a role in the process of cell division EU register →
Copper contributes to maintenance of normal connective tissues EU register →
Copper contributes to normal functioning of the nervous system EU register →
Copper contributes to normal hair pigmentation EU register →
Copper contributes to normal iron transport in the body EU register →
Copper contributes to normal skin pigmentation EU register →
Copper contributes to the normal function of the immune system EU register →
Copper contributes to the protection of cells from oxidative stress EU register →
Manganese contributes to normal energy-yielding metabolism EU register →
Manganese contributes to the maintenance of normal bones EU register →
Manganese contributes to the normal formation of connective tissue EU register →
Manganese contributes to the protection of cells from oxidative stress EU register →
Selenium contributes to normal spermatogenesis EU register →
Selenium contributes to the maintenance of normal hair EU register →
Selenium contributes to the maintenance of normal nails EU register →
Selenium contributes to the normal function of the immune system EU register →
Selenium contributes to the normal thyroid function EU register →
Selenium contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to normal energy-yielding metabolism EU register →
Riboflavin contributes to normal functioning of the nervous system EU register →
Riboflavin contributes to the maintenance of normal mucous membranes EU register →
Riboflavin contributes to the maintenance of normal red blood cells EU register →
Riboflavin contributes to the maintenance of normal skin EU register →
Riboflavin contributes to the maintenance of normal vision EU register →
Riboflavin contributes to the normal metabolism of iron EU register →
Riboflavin contributes to the protection of cells from oxidative stress EU register →
Riboflavin contributes to the reduction of tiredness and fatigue EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to normal cysteine synthesis EU register →
Vitamin B6 contributes to normal energy-yielding metabolism EU register →
Vitamin B6 contributes to normal functioning of the nervous system EU register →
Vitamin B6 contributes to normal homocysteine metabolism EU register →
Vitamin B6 contributes to normal protein and glycogen metabolism EU register →
Vitamin B6 contributes to normal psychological function EU register →
Vitamin B6 contributes to normal red blood cell formation EU register →
Vitamin B6 contributes to the normal function of the immune system EU register →
Vitamin B6 contributes to the reduction of tiredness and fatigue EU register →
Vitamin B6 contributes to the regulation of hormonal activity EU register →
Folate contributes to normal amino acid synthesis EU register →
Folate contributes to normal blood formation EU register →
Folate contributes to normal homocysteine metabolism EU register →
Folate contributes to normal psychological function EU register →
Folate contributes to the normal function of the immune system EU register →
Folate contributes to the reduction of tiredness and fatigue EU register →
Folate has a role in the process of cell division EU register →
Diet Compatibility
- VeganYes
Yes — Buckwheat is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Buckwheat is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Buckwheat is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Buckwheat is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Buckwheat is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Buckwheat is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Buckwheat is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Buckwheat is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoNo
No — Buckwheat is not keto-friendly (61.5 g net carbs per 100g, over the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbNo
No — Buckwheat is not low-carb (61.5 g net carbs per 100g, over the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Buckwheat is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinYes
Yes — Buckwheat is high in protein (13.25 g protein per 100g, meets the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatNo
No — Buckwheat is not low-fat (3.4 g fat per 100g, over the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieNo
No — Buckwheat is not low-calorie (343 kcal per 100g, over the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Buckwheat is a pseudocereal seed related to rhubarb, not a wheat relative, and it contains no gluten. It also lacks the specific proteins that trigger celiac disease, which is why the Celiac Disease Foundation and Beyond Celiac both list it as naturally gluten-free.
The real risk is cross-contact — buckwheat is often milled or cooked alongside wheat, and restaurant buckwheat pancake batter is commonly cut with wheat flour. Choose a product specifically tested and labeled gluten-free rather than assuming any buckwheat product is safe by default.
Buckwheat is a plant seed with no animal-derived ingredients, so it's inherently vegan and vegetarian.
Monash University, which developed the standard FODMAP testing method, has directly tested buckwheat kernels and buckwheat flour and lists them as low-FODMAP at standard serving sizes.
Buckwheat is also flagged for allergen cross-reactivity with rice, poppy seed, hazelnut, walnut, coconut, latex, cashew, and quinoa.
A UK case-series review found clinical cross-reactivity between buckwheat and latex in latex-allergic patients with severe reactions. A separate patient-advocacy network, though, classifies that latex link as only low or undetermined risk.
One case report found cross-reactivity from poppy seed to buckwheat but not to latex in that same patient, so the pattern seems to vary person to person. [4]
Health Benefits
Buckwheat groats scored a glycemic index of 34.7% in a comparative study of grain groats sold on the Polish market. That's low enough that it shouldn't cause the sharp blood sugar spikes linked to high-GI foods. [1]
A meta-analysis of buckwheat intervention trials found it lowered blood glucose by 0.85 mmol/L compared to control diets. Pooled results also showed lower total cholesterol (down 0.5 mmol/L) and triglycerides (down 0.25 mmol/L) on average. [2]
Storage & Buying Tips
Unopened whole-grain buckwheat keeps for about 60 days in the pantry, per USDA's FoodKeeper database. In the freezer, unopened whole-grain buckwheat lasts about 120 days. [3]
Frequently Asked Questions
Is buckwheat safe to eat during pregnancy?
Yes. The FDA includes buckwheat on its list of recommended whole grains for pregnancy, alongside amaranth, brown rice, oats, and quinoa.
That guidance doesn't flag any buckwheat-specific pregnancy risk — it's general advice to eat a variety of whole grains before and during pregnancy. [5]
What is the difference between light and dark buckwheat flour?
Light buckwheat flour — sometimes called "fancy" — is milled from hulled groats. It has a finer texture and a milder taste.
Dark ("supreme") flour is milled from unhulled groats, hull fragments and all. Expect visible dark flecks, a stronger flavor, and more fiber than the light version. [6]
How much buckwheat can I eat per day safely?
There's no specific daily limit for buckwheat in the sources we checked. The one real caution comes from a Cleveland Clinic dietitian: buckwheat is high in fiber, and ramping up fiber too fast can cause gas, cramps, or other digestive distress.
Their general advice is to increase fiber intake gradually — about 5g more per week — rather than adding a lot all at once. [7]
Can buckwheat cause a serious allergic reaction?
Yes, in sensitive individuals. Buckwheat allergy is IgE-mediated and can trigger anaphylaxis — from eating it or even from inhaling buckwheat flour dust — plus milder symptoms like hives, asthma, and allergic rhinitis.
It's uncommon (about 0.22% of Japanese schoolchildren surveyed), but reactions can be severe enough that Japan and Korea both legally require buckwheat to be labeled on food packaging. [8]
Is raw buckwheat safe to consume, or does it need to be cooked?
Buckwheat groats don't have to be boiled — soaking (and optionally sprouting) softens the kernels enough to eat as a porridge-like texture, a practice documented in whole-grain cooking sources. Some cooks even eat briefly toasted, uncooked groats as a crunchy topping.
There's a digestibility reason to soak or sprout too: raw buckwheat naturally contains trypsin inhibitors and tannins that reduce protein digestibility, and soaking, sprouting, or cooking cuts these down. No dedicated food-safety review of eating raw, unsoaked buckwheat turned up in the sources we checked. [4]
Can eating a lot of buckwheat cause a skin reaction to sunlight?
In extreme cases, yes. Buckwheat contains fagopyrin, a light-reactive compound concentrated in the husk and cotyledons, and it can cause a sun-triggered skin rash called fagopyrism.
A chemistry review found normal amounts of buckwheat seeds, flour, and tea are considered safe. The cases of fagopyrism it found were tied to diets heavy in buckwheat sprouts, herb material, flowers, or concentrated fagopyrin extracts — not ordinary culinary portions. [9]
Found in these products
None of the products in our database currently contain Buckwheat.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Buckwheat” (SR Legacy, fdcId 170286), updated 2026-08-27.
Research reviewed 2026-08-27.
- Assessment of the glycemic index of groats available on the Polish food market - PubMed (2020-01-01)
- Li et al., Nutrients (2018-05-14)
- How long does buckwheat, whole grain last? — Storage guide
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10171551/
- FDA — Dietary Advice Before and During Pregnancy
- Buckwheat Flour – Gluten-Free Flour (2015-08-19)
- Cleveland Clinic (2025-10-31)
- Satoh et al., Breeding Science (2020-02-03)
- Eva et al., Journal of Agricultural and Food Chemistry (2015-06-23)