Buckwheat (Fagopyrum esculentum) is a triangle shaped seed often ground into flour. Despite the name, buckwheat is not related to wheat, and is not technically a grain. Buckwheat has numerous health benefits and is a gluten free food.

Health Benefits of Buckwheat:
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Regulation of Blood Sugar and Insulin Dependence
  • Slowing the progression of AIDS
  • Slowing Aging
  • DNA Repair and Protection
  • Alleviation of Cardiovascular Disease
  • Alleviation of Hypertension (High Blood Pressure)
  • Promoted Eye Health
  • Alzheimer's Protection
  • Osteoporosis Protection
  • Stroke Prevention
  • Reduced Risk of Type II Diabetes
  • Reduced Frequency of Migraine Headaches
  • Alleviation of Premenstrual Syndrome (PMS)
  • Antioxidant Protection
  • Prevention of Epileptic Seizures
  • Alleviation of the Common Cold
  • Prevention of Alopecia (Spot Baldness)
  • Due to the glucoside, rutin, found in buckwheat it helps to strengthen capillary walls, reduce damage to blood vessels from high blood pressure, and to increase micro-circulation for people with chronic venous insufficiency.
  • Possible Regulation of Type II Diabetes
  • Reduction of Serum (Blood) Cholesterol

  • *Some of these health benefits are due to the nutrients highly concentrated in Buckwheat, and may not necessarily be related to Buckwheat.

Natural vitamins, minerals, and nutrients found in Buckwheat: Carbohydrates | Protein | Vitamin B1 (Thiamin) | Vitamin B2 (Riboflavin) | Vitamin B3 (Niacin) | Vitamin B5 (Pantothenic Acid) | Vitamin B6 | Vitamin B9 (Folate, Folic Acid) | Magnesium | Phosphorus | Manganese | Selenium | Iron | Potassium | Copper | Zinc |

Click here to compare these nutrition facts with other foods.
Nutrition Facts
Serving Size 100g
Calories 343
% Daily Value*
Total Fat 3.4g5%
    Saturated Fat 0.741g4%
Cholesterol 0mg0%
Sodium 1mg0%
Total Carbohydrate 71.5g24%
    Dietary Fiber 10g40%
    Sugar ~g~
Protein 13.3g~
Vitamin A0%Vitamin C0%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 0IU0%
    Retinol equivalents 0μg~
    Retinol 0μg~
    Alpha-carotene ~μg~
    Beta-carotene ~μg~
    Beta-cryptoxanthin ~μg~
Vitamin C 0mg0%
Vitamin D 0IU (0μg)0%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E ~mg0%
Vitamin K ~μg0%
    K1 - Dihydrophylloquinone ~μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg0%
Thiamin 0.101mg7%
Riboflavin 0.425mg25%
Niacin 7.02mg35%
Pantothenic acid 1.233mg12%
Vitamin B6 0.21mg11%
Folate 30μg8%
    Folic Acid 0μg~
    Food Folate 30μg~
    Dietary Folate Equivalents 30μg~
Choline ~mg~
Lycopene ~μg~
Lutein+zeazanthin ~μg~
Minerals  %DV
Calcium 18mg2%
Iron 2.2mg12%
Magnesium 231mg58%
Phosphorus 347mg35%
Sodium 1mg0%
Potassium 460mg13%
Zinc 2.4mg16%
Copper 1.1mg55%
Manganese 1.3mg65%
Selenium 8.3μg12%
Water 9.75g~
Ash 2.1g~
Fatty Acids
Omega 3 to Omega 6 Ratio0.08
Omega 6 to Omega 3 Ratio12.32
Total Omega 3s78mg
18D3 Linolenic78mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s961mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 192mg69%
Threonine 506mg48%
Isoleucine 498mg36%
Leucine 832mg30%
Lysine 672mg32%
Methionine 172mg24%
Cystine 229mg80%
Phenylalanine 520mg59%
Tyrosine 241mg28%
Valine 678mg37%
Percent of Daily CalorieTarget
(2000 calories)
Percent Water Composition 9.8%
Protein to Carb Ratio (g/g) 0.19

How to store Buckwheat: Store buckwheat seeds and flour in a cool dry place.

Recipes using Buckwheat: How to Cook Buckwheat

Acquire Buckwheat: Buy Buckwheat from Amazon.com


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