Buckwheat classified as a psuedograin as it's actually a seed, related to rhubarb, it's often still used in similar ways to whole grains. It can be utilised in both sweet and savory dishes like pancakes, curries and stirfrys.

It has a fantastic set of nutrients including high quantities of minerals like copper and managese, along with vitamins like niacin (B3) and riboflavin (B2). Buckwheat doesen't skimp on macronutrients either with great protein and fiber contents. It's also been associated with protection against cardiovasular disease and diabetic effects.

Studies of interest

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  1. Buckwheat as a Functional Food and Its Effects on Health
    J Agric Food Chem. 2015 Sep 16;63(36):7896-913.

Global Production Map


Water9.75 g
Energy343 kcal
14 %
Protein13.25 g
Fats3.4 g
Carbs71.5 g
Fiber10 g
Sugars0 g
Calcium18 mg
1 %
Iron2.2 mg
15 %
Magnesium231 mg
64 %
Phosphorus347 mg
28 %
Potassium460 mg
10 %
Sodium1 mg
Zinc2.4 mg
27 %
Copper1.1 mg
124 %
Manganese1.3 mg
81 %
Selenium8.3 µg
15 %
Vit C0 mg
Thiamin0.101 mg
10 %
Riboflavin0.425 mg
43 %
Niacin7.02 mg
50 %
Vit B60.21 mg
18 %
Folate30 µg
8 %
Vit B120 µg
Vit A0 µg
Vit E0 mg
Vit D0 µg
Vit K0 µg
Sat Fat0.741 g
Mono Fat1.04 g
Poly Fat1.039 g
Trans Fat0 g
Cholesterol0 mg
Caffeine0 mg