Buckwheat has a high nutrition value and is especially rich in potassium and phosphorus. Know more nutrition facts about buckwheat, by going through the information given below.

Nutritional Value Of Buckwheat

Buckwheat belongs to the dicot family Polygonaceae, a plant originally from Asia and Europe that was widely cultivated in China in the 13th and 14th centuries. It spread to Europe and Russia in the 14th and 15th centuries, and was introduced in the United States, by the Dutch, in the 17th century. It is a working-man’s crop that thrives in poor soil conditions, freezing temperatures, droughts, as well as excess rains. Buckwheat is resistant to damage and is therefore, relatively inexpensive and easy to grow. However barring the popular notion of being a cereal grain, buckwheat is actually a fruit seed that is related to rhubarb and sorrel, making it a suitable grains’ substitute for people who are sensitive to wheat or other grains that contain protein glutens. The seeds of buckwheat are triangular, which resemble the much larger seeds of the beech nut from the beech tree and is used like wheat. Buckwheat is a very nutritious food, rich in omega-3 fatty acids, potassium, B vitamins, phosphorus, minerals, and essential amino acids and can truly be denominated as ‘king of the healing grains’. To know more about the nutritional value present in buckwheat, go through the Food Rating Chart given below.
 
Buckwheat Nutrition Facts
 
Amount of Buckwheat: 1.00 cup
Total Weight of Buckwheat: 168 grams
 
Nutrients
Amount
Basic Components
 
Protein 
5.68 g
Carbohydrates
33.50 g
Water
127.06 g
Ash
0.72 g
Calories
 
Total Calories
154.56 KJ
Calories From Fat
9.38 KJ
Calories From Saturated Fat
2.02 KJ
Carbohydrates
 
Dietary Fiber
4.54 g
Other Carbs
27.46 g
Sugar
1.52 g
Fats
 
Total Fat
1.04 g
Saturated Fat
0.22 g
Mono Fat
0.32 g
Poly Fat 
0.32 g
Vitamins
 
Vitamin E Alpha Equiv        
0.4 mg
Niacin  B3
1.58 mg
Thiamin - B1 
0.06 mg
Riboflavin - B2          
0.06 mg
Niacin equiv  
2.96 mg
Vitamin B6
0.12 mg
Vitamin E IU  
0.60 IU
Vitamin E mg
0.40 mg
Folate
23.52 mcg
Pantothenic acid
0.60 mcg
Vitamin K
3.19 mcg
Minerals
 
Calcium
11.76 mg
Copper
0.24 mg
Iron
1.34 mg
Magnesium
85.68 mg
Manganese
0.68 mg
Phosphorus
117.60 mg
Potassium
147.84 mg
Selenium
3.70 mcg
Sodium
6.72 mg
Zinc
1.02 mg
Saturated Fats
 
8:0 Caprylic
0.02 g
16:0 Palmitic
0.14 g
18:0 Stearic  
0.02 g
Mono Fats
 
16:1 Palmitol
0.00 mg
18:1 Oleic
0.30 mg
Poly Fats
 
18:2 Linoleic
0.30 mg
18:3 Linolenic
0.02 mg
Other Fats
 
Omega 3 Fatty Acids
0.02 g
Omega 6 Fatty Acids
1.30 g
Amino Acids
 
Alanine
0.32 g
Arginine
0.42 g
Aspartate
0.48 g
Cystine
0.10 g
Glutamate
0.88 g
Glycine
0.44 g
Histidine
0.14 g
Isoleucine
0.22 g
Leucine
0.36 g
Lysine
0.28 g
Methionine
0.08 g
Phenylalanine
0.22 g
Proline
0.22 g
Serine
0.30 g
Threonine
0.22 g
Tryptophan
0.08 g
Tyrosine
0.10 g
Valine
0.30 g
 
Buying & Storing Facts 
  • Buckwheat is often sold roasted or unroasted. Un-roasted buckwheat is known as ‘Kasha’ and has a soft, subtle flavor, while roasted buckwheat has an earthier, nuttier taste.
  • Buckwheat flour is available in light as well as dark forms, with the darker variety being more nutritious.
  • Whether purchasing buckwheat in bulk or in a packaged container, make sure there is no evidence of moisture. Store it in an airtight container, in a cool, dry and dark place.
  • Buckwheat flour should be stored in the refrigerator and other buckwheat products should also be refrigerated.
  • Buckwheat can last up to one year, while buckwheat flour should stay fresh for several months, if kept in freezer.
  • Oxygen makes the essential oils in the buckwheat seed go rancid, giving it a bad taste and making it unfit to eat. Hence, oxygen absorber technology should be used to give it a long storage life.

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