Grain

Buckwheat

Buckwheat is a gluten-free pseudocereal with angular seeds (groats) that toast into kasha and mill into grey-flecked flour for soba, blini, and galettes. Flavour is assertive, earthy, and slightly bitter-sweet. Whole groats, roasted kasha, flour, and soba noodles are the main culinary forms. Despite the name, it is unrelated to wheat.

Also known as: Soba-gome / Soba flour, Grechka, Gryka, Sarrasin / Blé noir

Track this ingredient

Quantity

Unit

Kg Liters Whole

Note

Cuts & parts

Flake

Flour

Groat

Noodle Form

Breeds & varieties

A sample of named types with their own origin and culinary profiles.

View all

Kitawase

Tartary Buckwheat

Silverhull

Common Buckwheat

Fagopyrum tartaricum

Koban

Fagopyrum esculentum

Mancan

Characteristics

Preparations

BoiledCrackedDriedFermentedFlakedFlourFreshGritsGroundHulledMaltedMealParboiledPearledPolishedPowderRoastedRolledSoakedSproutedSteamedToastedWhole

Provenance

BiodynamicFair TradeHeirloomLocally GrownNon-GMOOrganicRegenerativeSeasonalSingle OriginStone GroundWhole Grain

Sources

Indoor FarmedOutdoor FarmedWild

Traits

AromaticDarkEarthyMineralNuttyRobustSlightly BitterToasty

Nutrition

Typical values per 100 g edible portion. Nutrient names open the reference page.

Nutrition Facts

Per 100 g edible portion

Calories 364

Amount per 100 g

Total Fat 2.42 g
Saturated Fat 0.52 g
Trans Fat 0 g
Monounsaturated Fat 0.5 g
Polyunsaturated Fat 1.27 g
Cholesterol 0 mg
Sodium 5.05 mg
Salt 0.01 g
Total Carbohydrate 67.6 g
Dietary Fibre 5.88 g
Total Sugars 1.07 g
Complex / starch 63.6 g
Protein 10.1 g
Water 12.6 g

Detailed nutrients

Energy 364 kcal
Water 12.6 g
Carbohydrates 67.6 g
- Sugars 1.07 g
  - Monosaccharides 0.74 g
  - Disaccharides 0.32 g
- Starch 63.6 g
  - Amylose 15.9 g
  - Amylopectin 47.7 g
  - Digestible Starch 54.1 g
  - Resistant Starch 6.36 g
- Fibre 5.88 g
  - Soluble Fibre 2.06 g
  - Insoluble Fibre 3.82 g
Protein 10.1 g
- Plant Protein 9.56 g
Fat 2.42 g
- Saturated Fat 0.52 g
- Monounsaturated Fat 0.5 g
- Polyunsaturated Fat 1.27 g
  - Omega-3 0.13 g
  - Omega-6 0.64 g
Vitamins 61.1 mg
- Vitamin A 20 µg
- Vitamin B1 — Thiamine 0.3 mg
- Vitamin B2 — Riboflavin 0.1 mg
- Vitamin B3 — Niacin 3.96 mg
- Vitamin B5 — Pantothenic Acid 0.59 mg
- Vitamin B6 0.24 mg
- Vitamin B7 — Biotin 2.9 µg
- Vitamin B9 — Folate 28.5 µg
- Vitamin C 2 mg
- Vitamin E 0.74 mg
- Vitamin K 1.8 µg
Minerals 255 mg
- Major Minerals 249 mg
  - Calcium 42 mg
  - Sodium 5.05 mg
  - Potassium 202 mg
- Trace Minerals 6.1 mg
  - Iron 0.7 mg
  - Zinc 0.4 mg
  - Iodine 5 µg
Salt 0.01 g
- Sodium Chloride 0.01 g

Vitamins

vitamin-c: 2 · vitamin-a: 20 · vitamin-b1-thiamine: 0.3 · vitamin-b2-riboflavin: 0.1 · vitamin-b3-niacin: 3.96 · vitamin-b5-pantothenic-acid: 0.59 · vitamin-b6: 0.24 · vitamin-b7-biotin: 2.9 · vitamin-b9-folate: 28.5 · vitamin-e: 0.74 · vitamin-k: 1.8 ·

Minerals

Sodium: 5.05 · Potassium: 202 · Calcium: 42 · Iron: 0.7 · Zinc: 0.4 · Iodine: 5 ·

Dry grains are starch-forward with bran fibre when whole; refining strips fibre and some minerals.

In the kitchen

Culinary partners and combinations that usually underperform with Buckwheat.

Pairs well with

Classic and complementary matches

Usually avoid with

Often clash in flavour or tradition

History

4000 BCECN

Buckwheat was domesticated in inland Asia and spread along cool highland routes.

1400RU

Buckwheat kasha became a staple porridge across Russia and Eastern Europe.

1600JP

Soba noodle culture established buckwheat flour as a Japanese culinary cornerstone.

1800FR

Breton galettes popularised buckwheat flour in western European savoury pancakes.