scored 86/100
Buckwheat groats are a gluten-free pseudocereal rich in resistant starch, fiber, and plant compounds that support metabolic health and blood sugar regulation.
32.3 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 86.
Despite its name, buckwheat is not a grain but a seed from the Fagopyrum genus, native to Central Asia and now cultivated globally. Buckwheat groats stand out nutritionally for their complete protein profile (containing all nine essential amino acids), exceptional fiber content (10.3g per 100g), and substantial mineral density—particularly magnesium (221mg), which is crucial for enzymatic function and cardiovascular health. The pseudocereal contains unique bioactive compounds including rutin (a flavonoid with anti-inflammatory properties), D-chiro-inositol (which may improve insulin sensitivity), and resistant starch that feeds beneficial gut bacteria. Buckwheat's low glycemic index (around 45) makes it particularly valuable for stable blood glucose and sustained energy—critical factors in aging well. The high niacin content (5.1mg) supports cellular energy metabolism and DNA repair. Its phosphorus and magnesium synergy promotes bone mineral density, important for longevity and fall prevention in aging populations. Buckwheat's affordability, rapid cooking time (15-20 minutes), and versatility make it an accessible longevity food for diverse culinary traditions.
D-chiro-inositol and resistant starch improve cellular insulin signaling and reduce postprandial glucose spikes, lowering diabetes risk
High magnesium and potassium content activate vasodilatory pathways; rutin strengthens capillary integrity and reduces arterial stiffness
Complete protein (11.7g) combined with 10.3g fiber slows gastric emptying, prolonging satiety and stabilizing energy expenditure
Resistant starch and fiber serve as prebiotic substrates, promoting beneficial Faecalibacterium and Roseburia species that produce butyrate
Rutin and other polyphenols quench oxidative stress; anti-inflammatory effects supported by improved lipopolysaccharide profiles
Buckwheat's balanced macronutrient profile and low glycemic index make it ideal for sustained energy through afternoon without evening blood sugar disruption; lunch positioning allows full micronutrient absorption by day's end
Breaks a fast
Can be consumed at any time; lunch/early dinner recommended for glycemic stability and circadian metabolic alignment
Per 100 g of the default form. Bars show how much higher or lower buckwheat groat is than the average across 45 peer foods in this category. Green means a favorable direction; amber means the opposite.
Buckwheat Groat is classified as a grain. Buckwheat groats are a gluten-free pseudocereal rich in resistant starch, fiber, and plant compounds that support metabolic health and blood sugar regulation.
Buckwheat Groat scores 86/100 in Formulate, making it a great choice. Its strongest contributions come from Vitamin B6, Manganese, Copper. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 50 g serving provides about 5.9 g of protein (~12% of the 50 g daily value).
It's a moderate source of fiber. A 50 g serving provides about 5.2 g of fiber (~18% of the 28 g daily value).
In a 50 g serving, buckwheat groat is highest in Vitamin B6 (~36% DV), Copper (~35% DV), Manganese (~35% DV), Magnesium (~26% DV), Niacin (~16% DV).
Buckwheat Groat 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 32.3 g of net carbs (37.5 g total minus 5.2 g fiber).
Best in the midday. Buckwheat's balanced macronutrient profile and low glycemic index make it ideal for sustained energy through afternoon without evening blood sugar disruption; lunch positioning allows full micronutrient absorption by day's end
A typical serving is around 50 g (~173 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 groat alongside several other grain sources.
Buckwheat Groat pairs nicely with: Pair with dark leafy greens (spinach, kale) because magnesium in buckwheat enhances absorption of iron and calcium from greens; Combine with fermented foods (sauerkraut, kimchi) because prebiotic fiber works synergistically with probiotics to expand beneficial gut taxa; Mix with nuts and seeds (almonds, pumpkin seeds) because fat-soluble vitamin absorption of fat-soluble compounds is enhanced and amino acid profile becomes more complete; Serve with cruciferous vegetables (broccoli, Brussels sprouts) because combined polyphenol load amplifies antioxidant and anti-inflammatory signaling.
Encyclopedia entries that supply the same signature nutrients buckwheat groat contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients buckwheat groatcontributes 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.