Starches and grains
Buckwheat flakes
Nutrition facts
Serving: 1/2 cup dry (40 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 137 kcal | |
| Protein | 5.3 g | |
| Carbs | 28.6 g | |
| Fibre | 4 g | 14 % |
| Fat | 1.4 g | 2 % |
| Saturated fat | 0.3 g | 2 % |
| Sodium | 0 mg | 0 % |
| Copper | 0 mg | 49 % |
| Manganese | 1 mg | 23 % |
| Magnesium | 92 mg | 22 % |
| Niacin (B3) | 3 mg | 18 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Buckwheat is neither a cereal nor a wheat, despite its name: it is the seed of a plant related to rhubarb, naturally gluten-free.
- Its protein is richer in lysine than that of cereals, which gives it a more complete amino acid profile than wheat, rice or millet (FAO; Bonafaccia et al., 2003).
Preparation
Soaked overnight in milk or a plant beverage, the flakes can be eaten without cooking, like overnight oats; cooked in a large volume of drained water, they lose a little minerals and B vitamins.
To mention to a professional
- Buckwheat allergy is documented, with sometimes severe reactions, mainly in countries where it is common (Japan, Korea); if you have ever reacted to soba noodles or buckwheat crepes, mention it.
- Naturally gluten-free, it is often processed in facilities that handle wheat: look for a “gluten-free” label if you have celiac disease.
Sources
- Buckwheat
- USDA FoodData Central, SR Legacy
- Bonafaccia et al., 2003 (composition and protein of buckwheat)
- Hurrell and Egli, 2010 (phytates)
- Canadian Celiac Association, gluten-free grains
- Heffler et al., 2011 (buckwheat allergy)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.