Recipe Image.
Food

Grains, Buckwheat

Foods / Grains, Buckwheat

About This Food

Description

Not a true grain, buckwheat is a triangular seed from a fruit relative of rhubarb and sorrel, buckwheat has a nutty flavor and is sold roasted (kasha), whole grain cracked, or in unroasted groats grits or ground into flour.

An excellent source of magnesium, buckwheat is also a good source of phytosterols which may help to reduce cholesterol.

Buckwheat is gluten free.

Glycemic Index = 78
Glycemic Load = 16 

Selecting & Storing

Buckwheat groats are the hulled, crushed kernels, which are usually cooked in a manner similar to rice. Groats come in coarse, medium and fine grinds. Kasha, which is roasted buckwheat groats, has a toastier, more nutty flavor. All can be stored in an airtight container in a cool, dry place.

Special diets
  • Elimination Diet
  • Gluten-Free Diet
  • Gluten-Free/Dairy-Free Diet
  • Grain-Free Diet
  • High Protein Diet
  • Low Histamine Diet
  • Paleo Diet (Light)
  • Pescetarian Diet
  • Primal Diet
  • Vegetarian Diet
Benefits
Excellent Source of
  • Magnesium
  • Manganese
Good Source of
  • Fiber
  • Protein
  • Copper
  • Phosphorous
Preferences
  • No Fish
  • No Red Meat
  • No Pork
  • No Eggs
  • No Shellfish
  • No Gluten
  • No Nuts
  • No Seeds
  • No Soy
  • No Dairy
  • No Poultry
  • No Corn
  • No Yeast
  • No Peanuts
  • No Molds
  • No Citrus
  • No Coconut
  • No Nightshade
  • No Legumes
  • No Grains
  • Low Cholesterol
  • Low Fat
  • Low Sodium
  • Low Sugars
  • Low Saturated Fat
Nutrition & Macros
Nutrition Information

Serving size: 1 cup(s)buckwheat groats

Chart Icon. View Calorie Breakdown

Calories: 155

Omega-6 / Omega-3 ratio: 12 : 1

Macronutrients
Amount
Total Fat
1.04 g
Saturated Fat
0.23 g
Monounsaturated Fat
0.32 g
Polyunsaturated Fat
0.32 g
Trans Fat
0 g
Essential Fatty Acids (Omega-3)
24 g
ALA
24 mg
EPA
0 mg,
DHA
0 mg,
Conjugated Linoleic Acid(CLA)
0 mg
Cholesterol
0 mg
Total Carbohydrate
33.5 g
Net Carbohydrate
28.96 g
Sugars
1.51 g
Fiber
4.54 g
Protein
5.68 g
Sugar Alcohols
0 g
Vitamins
Amount
% Daily Value*
Vitamin A
0 IU
0%
Vitamin C
0 mg
0%
Vitamin D
0 IU
0%
Vitamin E
0.15 IU
0%
Vitamin B6
0.13 mg
6%
Vitamin B12
0 mcg
0%
Vitamin K
3.19 mg
4%
Folate
23.52 mcg
6%
Niacin
1.58 mg
8%
Riboflavin
0.07 mg
4%
Thiamin
0.07 mg
5%
Choline
33.77 mg
6%
Minerals
Calcium
11.76 mg
1%
Copper
0.25 mg
12%
Iron
1.34 mg
7%
Magnesium
85.68 mg
21%
Manganese
0.68 mg
34%
Phosphorous
117.6 mg
12%
Potassium
147.84 mg
4%
Selenium
3.7 mcg
5%
Sodium
6.72 mg
0%
Zinc
1.02 mg
7%
Phytonutrients
Alpha-carotene
0 mcg
Beta-carotene
0 mcg
Beta-cryptoxanthin
0 mcg
Lutein + zeaxanthin
100.8 mcg
Lycopene
0 mcg

Why You Need a Personalized Diet

Cras justo odio, dapibus ac facilisis in, egestas eget quam. Nullam id dolor id nibh ultricies vehicula ut id elit.