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Buckwheat nutrition, glycemic index, calories, net carbs & more

*all the values are displayed for the amount of 100 grams

Buckwheat Glycemic index (GI)

54
Article author photo Zvart Movsisyan by Zvart Movsisyan | Last updated on December 04, 2020
Education: Medical biochemistry MD

A number of studies have demonstrated various Glycemic Index (GI) levels for buckwheat. The reliable ones are described below.

Buckwheat has a low GI of 49, according to the GI data of The University of Sydney (1).

According to a study exploring nutritional properties of buckwheat products, the GI for boiled buckwheat groats is 61 (2).

We can notice four very different GI values for buckwheat in The International Table of Glycemic Index Values (1), and the mean calculated GI is listed underneath. By investigating the table, we reveal that these differences are due to factors such as examined subjects, reference foods, testing time periods, as well as treatment techniques.

As our buckwheat GI value, we chose 51±10 as the GI of buckwheat, boiled in water with 2g of salt, and tested on healthy subjects.

Buckwheat Glycemic Index

References

  1. https://academic.oup.com/ajcn/article/114/5/1625/6320814
  2. https://www.ncbi.nlm.nih.gov/pubmed/11170616
Article author photo Zvart Movsisyan
Education: Medical biochemistry MD
Last updated: December 04, 2020

Important nutritional characteristics for Buckwheat

Buckwheat
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
54 (low)
Insulin index ⓘ
N/A
Calories
343
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols
61.5 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 cup (170 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral.
3.4 (acidic)
90% Magnesium
90% Carbs
89% Fiber
87% Phosphorus
87% Net carbs
Explanation: The given food contains more Magnesium than 90% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Carbs, Fiber, Phosphorus, and Net carbs.

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 6% 83% 166% 149% 41% 1% 66% 367% 170% 46% 0%
Calcium: 18 mg of 1,000 mg 2%
Iron: 2.2 mg of 8 mg 28%
Magnesium: 231 mg of 420 mg 55%
Phosphorus: 347 mg of 700 mg 50%
Potassium: 460 mg of 3,400 mg 14%
Sodium: 1 mg of 2,300 mg 0%
Zinc: 2.4 mg of 11 mg 22%
Copper: 1.1 mg of 1 mg 122%
Manganese: 1.3 mg of 2 mg 57%
Selenium: 8.3 µg of 55 µg 15%
Choline: 0 mg of 550 mg 0%

Mineral chart - relative view

Magnesium
231 mg
TOP 10%
Phosphorus
347 mg
TOP 13%
Potassium
460 mg
TOP 14%
Copper
1.1 mg
TOP 16%
Manganese
1.3 mg
TOP 30%
Iron
2.2 mg
TOP 34%
Zinc
2.4 mg
TOP 35%
Calcium
18 mg
TOP 57%
Selenium
8.3 µg
TOP 62%
Sodium
1 mg
TOP 98%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 0% 0% 0% 26% 99% 132% 74% 49% 23% 0% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0 mg of 15 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 0 mg of 90 mg 0%
Vitamin B1: 0.101 mg of 1 mg 8%
Vitamin B2: 0.425 mg of 1 mg 33%
Vitamin B3: 7.02 mg of 16 mg 44%
Vitamin B5: 1.233 mg of 5 mg 25%
Vitamin B6: 0.21 mg of 1 mg 16%
Folate: 30 µg of 400 µg 8%
Vitamin B12: 0 µg of 2 µg 0%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.425 mg
TOP 17%
Vitamin B3
7.02 mg
TOP 19%
Vitamin B5
1.233 mg
TOP 31%
Folate
30 µg
TOP 42%
Vitamin B1
0.101 mg
TOP 47%
Vitamin B6
0.21 mg
TOP 48%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

14% 4% 72% 10% 3%
Protein:
Daily Value: 27%
13.25 g of 50 g
27%
Fats:
Daily Value: 5%
3.4 g of 65 g
5%
Carbs:
Daily Value: 24%
71.5 g of 300 g
24%
Water:
Daily Value: 0%
9.75 g of 2,000 g
0%
Other:
2.1 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 206% 145% 107% 92% 96% 50% 90% 112% 133%
Tryptophan: 192 mg of 280 mg 69%
Threonine: 506 mg of 1,050 mg 48%
Isoleucine: 498 mg of 1,400 mg 36%
Leucine: 832 mg of 2,730 mg 30%
Lysine: 672 mg of 2,100 mg 32%
Methionine: 172 mg of 1,050 mg 16%
Phenylalanine: 520 mg of 1,750 mg 30%
Valine: 678 mg of 1,820 mg 37%
Histidine: 309 mg of 700 mg 44%

Fat type information

0.741% 1.04% 1.039%
Saturated Fat: 0.741 g
Monounsaturated Fat: 1.04 g
Polyunsaturated fat: 1.039 g

Fiber content ratio for Buckwheat

10% 61.5%
Sugar: 0 g
Fiber: 10 g
Other: 61.5 g

All nutrients for Buckwheat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 13% 61.5g 1.1 times more than Chocolate Chocolate
Protein 32% 37% 13.25g 4.7 times more than Broccoli Broccoli
Fats 5% 59% 3.4g 9.8 times less than Cheese Cheese
Carbs 24% 10% 71.5g 2.5 times more than Rice Rice
Calories 17% 24% 343kcal 7.3 times more than Orange Orange
Fiber 40% 11% 10g 4.2 times more than Orange Orange
Calcium 2% 57% 18mg 6.9 times less than Milk Milk
Iron 28% 34% 2.2mg 1.2 times less than Beef Beef
Magnesium 55% 10% 231mg 1.7 times more than Almond Almond
Phosphorus 50% 13% 347mg 1.9 times more than Chicken meat Chicken meat
Potassium 14% 14% 460mg 3.1 times more than Cucumber Cucumber
Sodium 0% 98% 1mg 490 times less than White Bread White Bread
Zinc 22% 35% 2.4mg 2.6 times less than Beef Beef
Copper 122% 16% 1.1mg 7.7 times more than Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 8% 47% 0.1mg 2.6 times less than Pea Pea
Vitamin B2 33% 17% 0.43mg 3.3 times more than Avocado Avocado
Vitamin B3 44% 19% 7.02mg 1.4 times less than Turkey meat Turkey meat
Vitamin B5 25% 31% 1.23mg 1.1 times more than Sunflower seed Sunflower seed
Vitamin B6 16% 48% 0.21mg 1.8 times more than Oat Oat
Folate 8% 42% 30µg 2 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Tryptophan 0% 67% 0.19mg 1.6 times less than Chicken meat Chicken meat
Threonine 0% 73% 0.51mg 1.4 times less than Beef Beef
Isoleucine 0% 74% 0.5mg 1.8 times less than Salmon Salmon
Leucine 0% 76% 0.83mg 2.9 times less than Tuna Tuna
Lysine 0% 74% 0.67mg 1.5 times more than Tofu Tofu
Methionine 0% 77% 0.17mg 1.8 times more than Quinoa Quinoa
Phenylalanine 0% 75% 0.52mg 1.3 times less than Egg Egg
Valine 0% 72% 0.68mg 3 times less than Soybean Soybean
Histidine 0% 74% 0.31mg 2.4 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 4% 65% 0.74g 8 times less than Beef Beef
Monounsaturated Fat N/A 64% 1.04g 9.4 times less than Avocado Avocado
Polyunsaturated fat N/A 45% 1.04g 45.4 times less than Walnut Walnut

Check out similar food or compare with current

NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 343
% Daily Value*
5%
Total Fat 3g
5%
Saturated Fat 1g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 1mg
24%
Total Carbohydrate 72g
40%
Dietary Fiber 10g
Total Sugars g
Includes ? g Added Sugars
Protein 13g
Vitamin D 0mcg 0%

Calcium 18mg 2%

Iron 2mg 25%

Potassium 460mg 14%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Buckwheat nutrition infographic

Buckwheat nutrition infographic
Infographic link

References

The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170286/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.