About Buckwheat
Despite its name, buckwheat is not related to wheat and is actually a gluten-free seed. Known as a pseudocereal, buckwheat has been a staple food in Asian and Eastern European cuisines for centuries. It has a distinctive nutty flavor and is packed with nutrients, making it an excellent alternative to traditional grains.
Nutrition Facts
Calories
343 kcal
% Daily Value*
Total Fat 3.4g
4%
Saturated Fat 0.7g
4%
Cholesterol 0mg
0%
Sodium 1mg
0%
Total Carbohydrate 71.5g
24%
Dietary Fiber 10g
36%
Total Sugars 0g
Protein 13.3g
27%
Vitamin D 0mcg
0%
Calcium 18mg
1%
Iron 2.2mg
12%
Potassium 460mg
10%
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Nutritional Benefits
- Excellent source of complete protein containing all essential amino acids
- Rich in dietary fiber and complex carbohydrates
- High in antioxidants, particularly rutin
- Good source of minerals including manganese, copper, and magnesium
Cooking Tips
To cook buckwheat groats, rinse them thoroughly and combine with water in a 2:1 ratio (water to buckwheat). Bring to a boil, then reduce heat and simmer covered for 15-20 minutes until tender but not mushy. Let stand for 5-10 minutes, then fluff with a fork. Buckwheat can be used in porridge, salads, or as a side dish.
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