Buckwheat Nutrition:
A Winning Combination of Nutrients

Here is the dazzling summary on buckwheat nutrition:

- High protein

- High fibre

- Good mineral content

- Low sodium

- Low fat

- Zero cholesterol

- It also has a low calorie to bulk ratio. That means that you can fill up on buckwheat without also loading yourself up with excess calories.

Buckwheat is more than half carbohydrate. Just over a tenth of that carbohydrate is fibre, making buckwheat a high fibre food.

It is also low in fat, coming in at about 3% fat. That’s 97% fat free...for those who like maths and the advertising spiel.


Buckwheat is super high in magnesium, manganese and copper (close to or above 100% of your daily value in one cup of uncooked buckwheat).

It is a good source of phosphorus and contains iron, potassium, selenium and zinc.

B Vitamins

It is also high in niacin and riboflavin. Cereal grains are often advertised boasting high values of the B vitamins, but buckwheat gives grain some pretty stiff competition – A great source of riboflavin (vitamin B2) and niacin (vitamin B3).

It also contains good quantities of pantothenic acid (B5). Still present, but to a lesser extent are thiamine (B1), B6 and folate.

There is no B12.


Almost half your daily protein needs in a single cup. Buckwheat contains enough quantities of all 9 essential amino acids to be called a complete protein. While the proportion of plant foods that are complete proteins is low, the commonest grain alternatives such as quinoa, amaranth and, of course, buckwheat, are exceptions to this rule and are actually good sources of complete protein.

So if you don’t eat meat, making sure you don’t rely too heavily on grains could be one way to ensure you get enough protein – in that you’re leaving more room in your diet to choose plant proteins and grain alternatives that are complete proteins. As addictive and easy as they are to eat, grains are not known for their high protein content.

Just a little tidbit of information for you (to share at parties to flaunt your worldly knowledge of buckwheat nutrition):

As a general rule, plant sources of protein are harder to digest than animal sources. So if you’re comparing the actual protein values of foods, remember that the same amount of protein in meat, eggs, milk, and so on, will probably result in a larger proportion of that protein ending up being used by your body than from buckwheat, (or lentils, or quinoa, or any other plant proteins).

What doesn’t it have?

When learning about the nutrient content of food, you so often look at what it does have and not what it doesn’t. That makes sense. No one food contains all you need to survive. And there are so many nutritional components, that the list of what a food doesn’t have would be far longer than what it does.

But perhaps it’s worth mentioning that while buckwheat nutrition can boast an impressive amount of vitamin B, it is virtually absent in the other vitamins (such as A, C, D, E and K).

It is also low in calcium and flouride.


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