grain

Buckwheat — Nutrition & Culinary Profile

Buckwheat is a highly nutritious, naturally gluten-free pseudocereal with a robust, earthy, and slightly nutty flavor. When toasted, it develops a deep, comforting aroma and a fluffy yet distinctively chewy texture. It serves as an excellent base for hearty porridges, savory side dishes, and vibrant salads.

Calories343kcal

Protein13.25g

Fat3.4g

Carbohydrates71.5g

Fiber10g

Sugar0.9g

Density0.8g/ml

Portion50g

Shelf life365days

Vitamins

A0mg

C0mg

D0mg

E0.39mg

K1.9mg

B10.1mg

B20.43mg

B37.02mg

B51.23mg

B60.21mg

B930mg

B120mg

Minerals

Calcium18mg

Iron2.2mg

Magnesium231mg

Phosphorus347mg

Potassium460mg

Sodium1mg

Zinc2.4mg

Selenium8.3mg

Culinary profile

sweetness2

acidity1

bitterness3

umami3

aroma7

textureFirm and chewy when cooked, with a distinct grainy bite

Properties

glycemic index45

glycemic load32

ph6

water activity0.1

Diets

✓ vegan✓ vegetarian✓ gluten free✓ mediterranean

Processing states

raw

Fresh, unprocessed ingredient. Store refrigerated.

343 kcal4°C8640 hrs

boiled

Cooked in boiling water. Softer texture, some nutrient loss to water.

137.2 kcal4°C72 hrs

steamed

Steamed. Minimal nutrient loss, retains natural texture.

154.35 kcal4°C48 hrs

baked

Oven-baked. Moderate water loss, flavour concentration.

360.15 kcal4°C48 hrs

grilled

Grilled over high heat. Fat drips off, smoky flavour.

360.15 kcal4°C24 hrs

fried

Pan-fried or deep-fried in oil. Higher fat and calorie content.

411.6 kcal4°C24 hrs

smoked

Smoked. Extended shelf life, concentrated flavour, lower moisture.

370.44 kcal4°C168 hrs

frozen

Frozen at -18°C. Nutrition virtually unchanged. Thaw before use.

343 kcal-18°C2160 hrs

dried

Dried/dehydrated. Highly concentrated nutrients. Rehydrate before cooking.

349.86 kcal20°C4320 hrs

pickled

Pickled in brine or vinegar. Acidic taste, extended shelf life.

325.85 kcal4°C720 hrs

Best pairings

Butter8.5 / 10

Onion8.5 / 10

Milk8.3 / 10

Garlic7.8 / 10

Honey7.7 / 10

Black pepper7.0 / 10