scored 65/100
Also known as kasha, buckwheat groats
Buckwheat is a pseudocereal seed with complete protein containing all nine essential amino acids, offering significant micronutrient density despite its modest calorie content. Its unique polyphenol profile and resistant starch make it particularly valuable for metabolic and cardiovascular health.
33.5 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 65.
Despite its name, buckwheat is not a grain but a fruit seed from the Fagopyrum genus, native to Southeast Asia and cultivated for millennia in Eastern Europe and Asia. Nutritionally, buckwheat stands apart from true grains due to its complete amino acid profile—rare among plant-based foods—and exceptional mineral density, particularly magnesium (203mg per 100g) and manganese. The seed is rich in rutin, a bioflavonoid with documented antioxidant and anti-inflammatory properties, along with other polyphenols that support vascular function. Buckwheat's resistant starch content contributes to improved insulin sensitivity and blood glucose regulation, making it particularly relevant for aging populations seeking metabolic optimization. The high niacin content (5.4mg) supports energy metabolism and DNA repair, while selenium and manganese function as cofactors for antioxidant enzymes. Its gluten-free nature makes it accessible to those with celiac disease, expanding its applicability as a longevity-supporting staple. The combination of complete protein, complex carbohydrates, and bioactive compounds positions buckwheat as a functional food that supports sustainable energy, cardiovascular health, and healthy aging trajectories.
Buckwheat's resistant starch and D-chiro-inositol content slow glucose absorption and enhance insulin receptor signaling, reducing postprandial blood sugar spikes
Rutin and other flavonoids improve endothelial function and vasodilation, while high potassium (414mg) supports healthy blood pressure regulation
Polyphenols including rutin, quercetin, and catechin act as antioxidants and activate Nrf2 pathways, suppressing pro-inflammatory cytokine production
Buckwheat's lysine-rich protein complements legumes and grains, providing all nine essential amino acids necessary for protein synthesis in aging muscle
Soluble fiber and resistant starch increase SCFA production via gut fermentation, promoting FXR and TGR5 signaling that reduces LDL cholesterol synthesis
Buckwheat's balanced macronutrient profile and resistant starch provide sustained energy release without the glucose spike that can disrupt afternoon cognitive function; midday consumption maximizes fiber-derived SCFA production during peak digestive capacity
Breaks a fast
While not compatible with strict fasting, buckwheat can be consumed during time-restricted eating windows; its complete protein makes it ideal for post-workout recovery within 2 hours of resistance training
Per 100 g of the default form. Bars show how much higher or lower buckwheat is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Buckwheat is classified as a pseudocereal (grain). Buckwheat is a pseudocereal seed with complete protein containing all nine essential amino acids, offering significant micronutrient density despite its modest calorie content.
Buckwheat scores 65/100 in Formulate, making it a moderate choice. Its strongest contributions come from Manganese, Copper, Magnesium. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5.5 g of protein (~11% of the 50 g daily value).
Not really. A 50 g serving provides about 2 g of fiber (~7% of the 28 g daily value).
In a 50 g serving, buckwheat is highest in Manganese (~27% DV), Copper (~26% DV), Magnesium (~24% DV), Thiamin (~22% DV), Niacin (~17% DV).
Buckwheat is naturally gluten-free, though cross-contamination during milling and processing is common — look for certified gluten-free packaging if you're sensitive.
Not really. A 50 g serving has about 33.5 g of net carbs (35.6 g total minus 2 g fiber).
Best in the midday. Buckwheat's balanced macronutrient profile and resistant starch provide sustained energy release without the glucose spike that can disrupt afternoon cognitive function; midday consumption maximizes fiber-derived SCFA production during peak digestive capacity
A typical serving is around 50 g (~178 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating buckwheat alongside several other grain sources.
Buckwheat pairs nicely with: Pair with legumes (lentils, chickpeas) because buckwheat's methionine complements legumes' lysine, creating a complete amino acid profile superior to either alone; Combine with turmeric and black pepper because fat-soluble curcumin absorption is enhanced by buckwheat's polyphenol matrix, and piperine amplifies curcumin bioavailability; Mix with leafy greens (spinach, kale) because buckwheat's magnesium (203mg) and manganese enhance chlorophyll absorption and support mineral bioavailability in green vegetables; Pair with fermented foods (sauerkraut, miso, tempeh) because buckwheat's fiber serves as prebiotic substrate for fermented food probiotics, optimizing gut microbiota composition.
Encyclopedia entries that supply the same signature nutrients buckwheat contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients buckwheatcontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.