Buckwheat is not as common in America as grains such as wheat or oats, but it can be used in many of the same applications and provides numerous nutritional benefits. Buckwheat can be purchased as a flour to use in baked goods or as groats to be used as a hot cereal. Toasted buckwheat is also common and typically referred to as kasha. However you choose to use it, buckwheat is a good option for adding variety and nutrition to your diet.
Caloric Distribution
A quarter-cup serving of buckwheat contains 146 calories, 1 g fat, 30 g carbohydrate and 6 g protein. Of the calories in one serving, 79 percent come from carbohydrate, 8 percent from fat and 13 percent from protein. Although buckwheat contains a moderate amount of protein, it is not a complete protein. The carbohydrate content of buckwheat includes 4 g fiber, which is 17 percent of the daily value.
Vitamins
Buckwheat is a good source of many essential B vitamins. Each serving contains 15 percent of the daily value of niacin, 11 percent riboflavin, 5 percent pantothenic acid, 4 percent vitamin B6, 3 percent thiamin and 3 percent folate. Buckwheat is not a good source of vitamins A, B12, C, D, E or K.
Minerals
Buckwheat is also an excellent source of many essential minerals. One serving provides 28 percent of manganese, 25 percent magnesium, 23 percent copper, 15 percent phosphorus, 7 percent zinc, 6 percent potassium, 5 percent selenium and 5 percent iron. The iron content of buckwheat is not as bioavailable as it is in animal sources; however, its absorption can be increased by consuming it with foods containing vitamin C, such as orange juice.
Benefits
Wheat and wheat products contain a protein called gluten, which is not tolerated by persons with celiac disease. Although buckwheat sounds like a wheat-related grain, it actually is not a grain and does not contain gluten. Buckwheat is fruit seed and is classified as a pseudocereal, along with plants like quinoa and amaranth.
Features
Buckwheat is rich in many phytonutrients that promote health and may help to prevent the onset of chronic diseases. Buckwheat is a good source of an antioxidant flavonoid, called rutin. Rutin may help to protect the heart against oxidative damage. Other phytonutrients in buckwheat include lignans, phenolics and chiro-inositol, each of which has specific health-promoting effects. For example, chiro-inositol may help lower blood glucose levels in persons with diabetes.
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