Buckwheat Health Benefits, Nutrition and Seed Facts

Health Benefits of Eating Buckwheat

  • High in Protein

    Buckwheat is a good source of protein. Not only that, it supplies you with a complete protein with 8 essential amino acids that cannot be produced by the body. Protein is a vital building block of muscles, bones, cartilage, blood and skin.
  • Rich in Omega-3

    When mentioning about health properties of buckwheat, they have to be linked with omega-3 essential fatty acid. The omega-3 or alpha-linolenic acid is an important compound to protect you from stroke and heart disease.
  • Great Amount of Magnesium

    Buckwheat contains loads of magnesium, a useful mineral that assists in relaxing blood vessels, decreasing cholesterol, lowering the risk of high blood pressure and improving blood circulation.
  • Full of Dietary Fiber

    Fiber is another health purpose of eating buckwheat. The nutritious grain provides 4 g of dietary fiber in a cup of cooked buckwheat. Research has indicated that foods contain substantial amount of fiber helps relieve constipation.
  • Loaded with Rutin

    The many health advantages of buckwheat also include the presence of rutin. Rutin is a bioflavonoid that aids the body to prevent hemorrhoids, treat hypertension and lower cholesterol levels. This wonderful compound also has antioxidant activities, and able to fight against free radicals in your body.
  • Presence of Lignans

    Buckwheat has an abundance of lignans, a type of phytonutrient. Studies have found that frequent intake of foods with lignans increases the capability of body in blocking cancer-causing substances and reduces the risk of breast, prostate and colon cancer.
  • Highest Concentration of D-Chiro-Inositol

    The health fact that may not be known is the large amount of D-chiro-inositol, a member of B vitamins, found in buckwheat. This useful compound has therapeutic effects on polycystic ovary syndrome, depression and impotence.
  • Packed with Minerals

    The merits of buckwheat continue with a long list of mineral it has -- iron, magnesium, copper, zinc, phosphorus and manganese. They are significant to get rid of various illnesses and promote the overall wellness of the body. 

Facts about Buckwheat

Raw Buckwheat Grain

Buckwheat (scientific name Fagopyrum esculentum) is a grain, which is in the form of a plant crop and not a grass. The plant has wide, spreading leaves with lacy white flowers.

The color of buckwheat is contributed by its husks, which are removed in the milling process. This nutrient-rich grain is often added to various kinds of flour mixes, such as waffle and pancake mix. Buckwheat is also available in both whole and cracked form to be used to add texture to a variety of baked products, including carrot cake. It contains a unique nutty flavor that is rather pleasing.

Buckwheat is made into conventional buckwheat soba noodles in Japan. In the West, it is used to prepare food, like pasta and also as an animal fodder. Beekeepers use the grain to make honey as it flowers well and generates a large amount of rich, tasteful nectar. 

Different Forms of Buckwheat

  • Groats -- These are unprocessed kernels with outer coating removed and crushed into smaller pieces.
  • Kasha Roasted groats with a distinctive nutty flavor. Available in 3 varieties: fine, medium and course.
  • Buckwheat Flour Produced from ground groats. Often used for bread, pancakes and muffins. 

Buckwheat Nutrition Facts and Calories

Nutritional Value of 1 Cup (170 g) Buckwheat
Calories 583 kcal
Total Fat 6 g
Cholesterol 0 mg
Sodium 2 mg
Total Carbohydrates 122 g
Dietary Fiber 17 g
Sugars - g
Protein 23 g


Buckwheat Recipe

Toasty Kasha Breakfast Recipe

  • 650 ml milk
  • 1/4 teaspoon salt
  • 125 ml kasha


  1. Heat the milk and salt in a saucepan and bring to a boil.
  2. Add the kasha. Allow to cook for 15 minutes, stirring frequently, until the mixture turns into desired consistency. Serve with sugar. 

Buckwheat Side Effects

Buckwheat is most likely to be safe for consumption. Side effects of eating the grain include increased potential of sunburn. Certain people may have allergy reaction when exposed to buckwheat.

Related Seeds Articles:

Millet Health Benefits Alfalfa Health Benefits Quinoa Health Benefits
Spelt Health Benefits Barley Health Benefits Amaranth Health Benefits

Health Benefits of Seeds

Copyright © 2010-2018 101HealthyRecipes.com. All Rights Reserved

All trademarks are the property of their respective owners.

Contact Us | Terms of Use | Privacy Policy