per 100 grams
Carbohydrates 19.9 g
Proteins 3.4 g
Fats 0.6 g
Water 75.6 g
Sugar 0.9 grams
Fiber 2.7 grams
Ash 0.4 grams


92 Calories per 100g

Buckwheat, often referred to as buckwheat groats or simply groats, are an incredibly versatile, nutritious, and gluten-free food. Although its name may suggest it’s a grain, buckwheat is actually a seed related to rhubarb and sorrel family. Though this unique food is gaining in popularity across the world, buckwheat has actually been used for centuries in different cultures around the world.

The nutritional composition of buckwheat is one of the biggest reasons why it is gaining traction with health-focused eaters. Buckwheat is a great source of plant-based protein and fiber, as well as many essential minerals, vitamins, and amino acids. Because of its high protein and fiber content, buckwheat can be a great addition to any meal. Further, its nutritional content sets it apart as a gluten-free and vegan-friendly food, making it a great addition to many diets.

Because of their texture, buckwheat is extremely versatile and can be used in a variety of ways. Groats are frequently boiled and served as a main or side dish, or soaked and added to smoothies, stews, soups, and other recipes. In Eastern Europe, groats are often ground into flour and used to make noodles and crepes. Buckwheat is also a popular ingredient in granolas and breakfast cereals.

Buckwheat has a nutty, earthy flavor that makes it a popular choice for savory as well as sweet dishes. In Japan, where buckwheat is known as soba, noodles made from buckwheat are a regular staple food. Toasteds toasted groats can also be used to make a delicious porridge or cereal. Buckwheat can also be cooked like oatmeal and eaten as a hot breakfast, or cooked and cooled to use as a base for sweet dishes, like a vegan vanilla pudding.

The health benefits of buckwheat are numerous. Because of its high protein content, buckwheat can help satiate hunger and reduce the risk of overeating. In addition, its high fiber content helps to promote regularity and aid digestion. Buckwheat is also considered a low likelihood food allergen, making it an ideal food to consider if you’re looking to diversify your diet.

One of the most important components of buckwheat is its high concentration of rutin. Rutin is a natural compound which can help reduce inflammation in the body and act as an antioxidant. Research has shown that regular consumption of buckwheat can help support healthy cholesterol levels, reduce risk of certain cancers, and contribute to overall health and wellbeing.

Whether you’re looking for health benefits, culinary versatility, or just want to try something different, buckwheat is definitely worth taking a look at. Its nutty, earthy flavor and chewy texture make it an excellent addition to any diet. Though it may not be as well-known as some of its grain-based counterparts, buckwheat provides a unique set of nutrients and offers amazing health benefits when enjoyed regularly. As the gluten-free food movement continues to build steam, buckwheat is undoubtedly an ingredient to keep an eye on!