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By Nikola · Precision Nutrition L1 · Updated 4 November 2026

Buckwheat (Fagopyrum esculentum) is the seed of a flowering plant related to Alazán y ruibarbo, not to wheat, and it is naturally gluten-free. It is cooked and eaten like a grain, which is why it is often called a pseudocereal. 100 g of dry buckwheat gives 343 kcal, 13.2 g of protein, 10 g of fibre and 231 mg of magnesium. A cooked cup of roasted groats (kasha, 168 g) gives about 155 kcal, 5.7 g of protein and 4.5 g of fibre.

Buckwheat nutrition per 100 g and per portion

Nutritivo	Buckwheat, dry, 100 g	Roasted groats, cooked, 100 g	Cooked, 1 cup (168 g)
Energía	343 kcal	92 kcal	155 kcal
Proteína	13.2 g	3.4 g	5.7 g
Fat	3.4 g	0.6 g	1.0 g
Carbohydrate (including fibre)	71.5 g	19.9 g	33.4 g
of which sugars	no data	0.9 g	1.5 g
Fibre	10 g	2.7 g	4.5 g
Magnesio	231 mg	51 mg	86 mg
Manganese	1.3 mg	0.40 mg	0.68 mg
Copper	1.1 mg	0.15 mg	0.25 mg
Potasio	460 mg	88 mg	148 mg
Hierro	2.2 mg	0.8 mg	1.3 mg
Zinc	2.4 mg	0.6 mg	1.0 mg
Fósforo	347 mg	no data	no data
niacina (B3)	7.0 mg	no data	no data

Source: USDA FoodData Central, SR Legacy: “Buckwheat” (FDC 170286) for dry whole buckwheat and “Buckwheat groats, roasted, cooked (kasha)” (FDC 170686) for cooked groats, both checked 4 November 2026. The cup measure (168 g) is USDA’s; the cup column is calculated. “No data” means the value was not taken from the cooked record. Values rounded.

Cooked buckwheat is about three-quarters water (75.6 g per 100 g), which is why the numbers drop so much after cooking. Against the EU nutrient reference values (Regulation (EU) No 1169/2011, Annex XIII), 100 g of dry buckwheat provides about 62% of the reference intake for magnesium (375 mg), 65% for manganese (2 mg), 110% for copper (1 mg) and 50% for phosphorus (700 mg). A cooked cup covers about 23% of magnesium and 34% of manganese.

Glycemic index of buckwheat

Buckwheat is not listed in the international GI tables (Atkinson 2008), so there is no tested value to quote here. It is a starchy food: a cooked cup holds about 33 g of carbohydrate and plays the same role on the plate as rice or potatoes. Portion size matters more than the label “healthy grain”.

Health benefits: what the evidence says

• Gluten-free. Buckwheat contains no gluten. NIDDK lists buckwheat flour among the flours that are safe for people with coeliac disease, while warning that cross-contact with gluten can happen when foods are grown, processed, stored or prepared. If you need to avoid gluten strictly, choose buckwheat labelled gluten-free.
• Magnesium and manganese. Under EU rules, magnesium contributes to normal muscle function, normal energy-yielding metabolism and the reduction of tiredness and fatigue; manganese contributes to the maintenance of normal bones and to the protection of cells from oxidative stress (Regulation (EU) No 432/2012).
• Fibre. A cooked cup gives 4.5 g of fibre, about 18% of the 25 g a day EFSA considers adequate for normal bowel function in adults.
• Plant protein. 13.2 g of protein per 100 g dry is more than in raw brown rice (7.5 g) or millet (11 g) in USDA’s data, and makes buckwheat a good base for vegetarian meals, especially combined with lentils, beans or eggs.

Ayurveda: buckwheat in the traditional system

In Usha and Vasant Lad’s food guidelines, buckwheat is on the list to avoid for Vata and for Pitta, and is favourable for Kapha. This is a traditional view, not a clinical finding.

How to buy, prepare and use buckwheat

• Two kinds of groats: roasted buckwheat (kasha) is brown with a nutty, earthy taste; unroasted “green” buckwheat is pale and milder. Both are cooked the same way.
• Basic method: rinse 1 part groats, add 2 parts water and a pinch of salt, bring to the boil, cover and simmer on low heat for about 15-20 minutes until the water is absorbed. Leave it covered for a few minutes, then fluff with a fork.
• As a side: serve buckwheat instead of rice with sautéed hongos y cebollas, the classic Eastern European pairing.
• Salads: cooled buckwheat with pepino, Tomates, herbs, aceite de oliva y lemon, in the style of tabbouleh.
• Desayuno: buckwheat porridge cooked in milk or water, with apple, walnuts y cinnamon.
• Flour: buckwheat flour is used for Breton galettes and blini. Soba noodles are traditionally made from buckwheat, but many also contain wheat flour, so read the label if you avoid gluten.
• Storage: keep groats in a closed container in a cool, dry place.

Who should be careful

• Buckwheat allergy. Buckwheat can cause IgE-mediated allergy, including asthma and anaphylaxis. A 2021 review estimates its prevalence at 0.1-0.4% in Japan, Korea and buckwheat-eating regions of China, notes that severe reactions are rare, and describes cases of hidden buckwheat flour in foods such as pizza. Cross-reactions with peanut, latex, coconut, quinoa and poppy seed have been reported (Norbäck and Wieslander, 2021). Buckwheat is not one of the 14 allergens that must be emphasised on EU labels, so if you are allergic, ask the producer or the restaurant directly.
• Coeliac disease. Buckwheat itself is safe, but mixed flours, soba noodles and bakery products often contain wheat. Look for a gluten-free label.
• Carbohydrate counting. If you manage diabetes or follow a low-carb diet, count buckwheat as a starchy food.

Related entries and articles

• Quinua – another gluten-free pseudocereal
• Millet – a gluten-free grain
• Brown rice – the grain buckwheat often replaces
• Hongos – the classic partner for kasha
• Avena – for porridge comparisons
• What is the glycemic index (with table)
• Plant-based meals for weight loss

FAQ

Is buckwheat gluten-free?

Yes. Despite the name, buckwheat is not related to wheat and contains no gluten. NIDDK lists buckwheat flour as safe for people with coeliac disease, but cross-contact can happen during processing, so buy products labelled gluten-free if you need to be strict.

Is buckwheat a grain?

Not botanically. Buckwheat is the seed of a plant related to sorrel and rhubarb, which is why it is called a pseudocereal. In the kitchen and nutritionally it works like a whole grain: mostly starch, with a useful amount of protein, fibre and magnesium.

How many calories are in cooked buckwheat?

About 92 kcal per 100 g of cooked roasted groats, or about 155 kcal in a cup (168 g), according to USDA. Dry buckwheat has 343 kcal per 100 g; it absorbs water as it cooks, so the energy per gram falls.

Sources

1. USDA FoodData Central, SR Legacy: Buckwheat (FDC 170286). fdc.nal.usda.gov
2. USDA FoodData Central, SR Legacy: Buckwheat groats, roasted, cooked (FDC 170686). fdc.nal.usda.gov
3. USDA FoodData Central, SR Legacy: Rice, brown, long-grain, raw (FDC 169703) and Millet, raw (FDC 169702), for the protein comparison. fdc.nal.usda.gov
4. NIDDK: Eating, diet and nutrition for celiac disease. niddk.nih.gov
5. Norbäck D, Wieslander G. A review on epidemiological and clinical studies on buckwheat allergy. Plants 2021;10(3):607. PMC
6. Commission Regulation (EU) No 432/2012, list of permitted health claims (magnesium, manganese). EUR-Lex
7. Regulation (EU) No 1169/2011, Annex II (allergens) and Annex XIII (reference intakes). EUR-Lex
8. EFSA NDA Panel (2010). Scientific Opinion on Dietary Reference Values for carbohydrates and dietary fibre. EFSA Journal 8(3):1462. efsa.europa.eu
9. Lad U, Lad V. Food Guidelines for Basic Constitutional Types, from Ayurvedic Cooking for Self-Healing, 2nd ed. The Ayurvedic Institute. ayurveda.com

This page is for information only and is not medical or dietary advice.