Buckwheat Nutrition Facts | Şeyda Ertaş, RD

Buckwheat

~20.1 g

Calculated from the 100 g values. ~ indicates an estimated serving weight.

69kcal

Carbohydrate14.4 g %78

Protein2.7 g %14

Fat0.7 g %8

Buckwheat Nutrition Values

Nutrients	100 gr	1 Tablespoon
Calories(kcal)	343	69
Carbohydrate (g)	71.5	14.37
Protein (g)	13.25	2.66
Fat (g)	3.4	0.68
Fiber (g)	10	2.01
Cholesterol (mg)	0	0
Sodium (mg)	1	0.2
Potassium (mg)	460	92.46
Calcium (mg)	18	3.62
Iron (mg)	2.2	0.44
Vitamin A (IU)	0	0
Vitamin C (mg)	0	0

Values are calculated from a 100 g basis. The product, recipe and edible serving weight can change the result. See the food-specific notes below for the reference used.

Dietitian's Tips for Consuming Buckwheat

Metabolic Effect: Buckwheat is rich in fiber and magnesium, it balances blood sugar and keeps energy levels stable. Being gluten-free, it is a good alternative for celiac patients.
Consumption Recommendation: It can be used boiled in salads or soups. Also, pancakes or crepes made with buckwheat flour are a healthy option.
Things to Consider: It is important to pay attention to portion control, as excessive consumption can lead to weight gain due to its high carbohydrate content. One cup of cooked buckwheat is equivalent to one slice of bread.
Exercise Equivalent: You need to walk at a moderate pace for about 50 minutes to burn 343 calories. Alternatively, 30 minutes of running provides the same effect.