Energy & Metabolism
Buckwheat
A gluten-free seed (not a true wheat) notable for rutin, a flavonoid studied for supporting blood vessel health.
Heart Health
Gut Health
Energy
Serving
1 cup, cooked (168g)
Calories Per Serving
155
Key nutrients
Rutin, magnesium, manganese, fiber
Nutrient density
Not officially rated
Why it’s worth eating
Buckwheat is a gluten-free grain with protein, magnesium, and antioxidants. It supports heart and gut health. Use buckwheat in porridge, pancakes, or salads.
What you may notice
Energy stability
Digestive comfort
Markers worth tracking
Lipid panel
Fasting blood glucose
How to eat it
Toast raw groats (kasha) briefly before cooking for a nuttier flavor, or use untoasted for a milder taste in porridge or pancakes.
Pairs well with
Vitamin C foods, supports the activity of buckwheat's rutin content
Vegetables, buckwheat's mild flavor pairs well with many cuisines' vegetable-forward dishes
Storage
Store uncooked buckwheat groats in an airtight container in a cool, dry place; keeps for up to a year.
The numbers, per 1 cup, cooked (168g)
0%
Vitamin K
0%
Vitamin A
0%
Vitamin C
1%
Calcium
7%
Iron
20%
Magnesium
3%
Potassium
0%
Vitamin B12
0%
Vitamin D
Fiber
4.5g
Buckwheat groats, cooked (FDC 170287)
Evidence
B
Modest cardiometabolic improvements in subjects with mild metabolic disturbances. The strongest hypoglycemic data are animal, and human dose-response is not established.
Study dose vs. serving
Buckwheat bran can reach about 7,200 mg rutin per 100 g dry weight. Tartary buckwheat is far richer in rutin than common buckwheat.
Buckwheat and Cardiometabolic Health: systematic review and meta-analysis. Nutrients. PMC9784502. 16 human studies (n=831), 8 pooled (n=464).
Use caution if
You have a buckwheat allergy, uncommon but documented, particularly in parts of Asia and Europe
You're newly increasing fiber intake, introduce gradually
Details
Type
Carbs
Season
Pantry, year-round
Forms
Groats, kasha (roasted), flour, noodles
Price
Budget
Bioactive
Rutin (quercetin-3-rutinoside)
Heat stable
Partial - rutin is reasonably stable but roasting (kasha) alters the profile
Watch
BUCKWHEAT ALLERGY is significant in Japan and Korea: population prevalence 0.1-0.4%, with documented anaphylaxis. Korea 2015 survey of 29,842 schoolchildren found 0.13% immediate-type prevalence. Naturally gluten-free but cross-contamination risk.
Reliability
3 / 5
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