Know2eat

Buckwheat

Fagopyrum esculentum

Also known as Kasha, Soba grain, Beech wheat

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A pseudocereal seed from a plant in the rhubarb family, unrelated to wheat and free of gluten. The USDA reference entry is for the dry groat, which roughly triples in weight when boiled.

Blood Sugar & Metabolic HealthHeart HealthGut & Digestive Health

Potential health benefits

Best supported: Limited

Ordered by how well the human research supports them — strongest first. A rating describes the state of the evidence, not how impressive the food is. How we rate evidence.

Blood glucose response

Blood Sugar & Metabolic Health
Limited evidence

Evidence is limited. Small trials report lower post-meal glucose after buckwheat compared with refined grains, and the literature is dominated by short studies with varied preparations.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Blood lipid profile

Heart Health
Limited evidence

Some trials report small reductions in total and LDL cholesterol with buckwheat-based diets, but trials are few, small and heterogeneous in the product used.

Limited evidence. Early human work, or mostly lab and animal research.

2 sources

Deep research mode adds each paper’s own conclusion and stated limitations.

Digestive comfort

Gut & Digestive Health
Limited evidence

Has been studied as a gluten-free grain alternative in coeliac disease, where the value lies in replacing wheat rather than in any property of buckwheat itself.

Limited evidence. Early human work, or mostly lab and animal research.

1 source

Deep research mode adds each paper’s own conclusion and stated limitations.

Ask about Buckwheat

Ask about Buckwheat

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Key nutrients

Nutrient content per 100 grams
NutrientAmount% DV
Macronutrients
Calories343 kcal17%
Protein13.3 g27%
Total fat3.4 g4%
Carbohydrate71.5 g26%
Fibre10 g36%
Water9.75 g—
Fats
Saturated fat0.741 g4%
Monounsaturated fat1.04 g—
Polyunsaturated fat1.04 g—
Cholesterol0 mg0%
EPA (omega-3)0 g—
DHA (omega-3)0 g—
DPA (omega-3)0 g—
Linoleic acid (omega-6)0.961 g—
Vitamins
Vitamin A0 µg0%
Vitamin C0 mg0%
Vitamin D0 µg0%
Thiamin (B1)0.101 mg8%
Riboflavin (B2)0.425 mg33%
Niacin (B3)7.02 mg44%
Pantothenic acid (B5)1.23 mg25%
Vitamin B60.21 mg12%
Folate30 µg8%
Vitamin B120 µg0%
Minerals
Calcium18 mg1%
Iron2.2 mg12%
Magnesium231 mg55%
Phosphorus347 mg28%
Potassium460 mg10%
Sodium1 mg0%
Zinc2.4 mg22%
Copper1.1 mg122%
Manganese1.3 mg57%
Selenium8.3 µg15%
Other measured compounds
Ash2.1 g—

Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.

Source record: Buckwheat (USDA FoodData Central, FDC ID 170286).

% DV uses the FDA Daily Values for adults and children aged 4 and over. A dash means no Daily Value has been established for that nutrient.

Bioactive compounds

Compounds present in meaningful amounts. Presence is banded rather than quantified, because whole-food levels vary enormously with variety, growing conditions, storage and preparation.

How preparation changes things

Only effects with real support are listed. If a preparation method is missing, it is because nothing dependable is documented — not because it makes no difference.

  • sproutedIncreases rutin and free quercetin

    Germinating buckwheat increases free flavonoid content, including rutin and quercetin, relative to the ungerminated groat.

  • roastedReduces rutin

    The roasting that turns groats into kasha degrades part of the rutin, so roasted buckwheat carries less than the raw groat while gaining its characteristic flavour.

Things to know

Allergies, interactions and intake concerns. Every food gets this section — a reference where everything is uniformly good is not a reference.

  • Allergy

    Buckwheat allergy

    Buckwheat is an uncommon but well-documented cause of severe allergic reactions, including anaphylaxis. It is a recognised major allergen in Japan and Korea, where soba noodles are widely eaten.

  • Worth knowing

    Soba noodles often contain wheat

    Buckwheat itself has no gluten, but most commercial soba noodles are blended with wheat flour. Anyone avoiding gluten needs to check the proportion on the label.

  • Worth knowing

    Fagopyrism from sprouts

    Buckwheat greens and large amounts of sprouts contain fagopyrin, a photosensitising compound that has caused light-sensitivity reactions in grazing animals and, rarely, in people consuming concentrated sprout products. The groats themselves are not a concern.