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
Buckwheat is a gluten-free grain with protein, magnesium, and antioxidants. It supports heart and gut health. Use buckwheat in porridge, pancakes, or salads.
Buckwheat
Per
1 cup, cooked (168g)
Calories
155
Vitamin K
0%
Vitamin A
0%
Vitamin C
0%
Vitamin B12
0%
Vitamin D
0%
Iron
7%
Magnesium
20%
Potassium
3%
Calcium
1%
Fiber
4.5g
Nutrition Highlights
Rutin, magnesium, manganese, fiber
—
Nutrition Density Score (ANDI Score)
Not officially rated
Editorial estimate
Prep Tip
Toast raw groats (kasha) briefly before cooking for a nuttier flavor, or use untoasted for a milder taste in porridge or pancakes.
Absorption Boost
Vitamin C foods — supports the activity of buckwheat's rutin content
Vegetables — buckwheat's mild flavor pairs well with many cuisines' vegetable-forward dishes
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
Storage
Store uncooked buckwheat groats in an airtight container in a cool, dry place; keeps for up to a year.
Biomarkers to Track
Subjective
(Daily)
Energy stability
Digestive comfort
Objective
(Quarterly)
Lipid panel
Fasting blood glucose