Buckwheat Noodles Nutrition

Buckwheat is actually a fruit although it is often categorized in the grain group and used as a grain. Because it is not a grain, it can be enjoyed by populations sensitive to wheat and other grains, including those with celiac disease. One method of eating buckwheat is in the form of noodles, similar to spaghetti. These noodles are sometimes called "soba noodles" and are popular in Asian dishes, although you can also use them to replace spaghetti in Italian dishes.

Fat and Calories

A 3.5 oz serving of buckwheat noodles contains 360 calories, which is close to being considered high. A high level of calories is 400 by FDA guidelines. However, buckwheat noodles are low in fat, with 4 percent daily value (DV) of fat and 0 g saturated fat. At 3 percent DV sodium, they are also a low-sodium food. By FDA guidelines, 5 percent or less daily value percentage is considered low; 20 percent or more is high.

Nutrients

Buckwheat noodles contain high levels of healthy nutrients. Buckwheat noodles contain 22 percent DV carbohydrates, 4 percent fiber and 28 percent protein, so these noodles pack a lot of energy. They contain 10 percent iron, the only significant amount of a micronutrient listed on LIVESTRONG.COM MyPlate. Compared to wheat, buckwheat contains more of the amino acid lysine and vitamin E, although it has less fiber than wheat.

Antioxidants

Research by G.E. Inglett and colleagues to be published in 2011 in "Food Chemistry" found high levels of antioxidants, phenolic compounds and flavonoids in buckwheat flour. According to this study, buckwheat beat oats and barley in phenolic compound amounts by two to five times and contains two to seven times more antioxidants than oats and barley.

Benefits

Buckwheat might be a viable option for people with celiac disease, who cannot consume grains such as wheat and rye, Donald D. Kasarda from the USDA explains. Buckwheat has significantly lower levels of gluten, which individuals with celiac disease are intolerant to, than wheat. Buckwheat also shows possibility for diabetics. A 2009 Russian study, conducted by Kh. Kh. Sharafetdinov and colleagues, and reported by the Food and Agriculture Organization of the United Nations studied different types of grains and how they affected diabetics. The researchers recommended products made with buckwheat flour for diabetics after the study showed foods with buckwheat caused one of the lowest sugar increases and had one of the lowest glycemic levels out of all foods in the study.

Recipe

The American Dietetic Association offers a healthy Asian recipe for buckwheat noodles that gives you an abundance of vegetables. Follow the directions on the buckwheat noodles to cook 10 oz of noodles. Saute two minced garlic cloves in 1 tsp. canola oil over medium-high heat. Add the following ingredients in order, allowing the first three to cook longer -- a chopped red bell pepper, a chopped yellow bell pepper, a diced zucchini, 1 ½ cups chopped spinach and ¼ cup diced chives. Season with 3 tsp. low-sodium soy sauce, 2 tsp. sesame oil and 1 tbsp. sesame seeds. Cook everything for about two more minutes. Combine this mixture with the buckwheat noodles and serve.