Buckwheat – A Very Nutritious Food

Aug 22, 2011 by

Buckwheat information


Buckwheat is at the top of my ” The Most Nutritious Foods List “. In Russia we eat buckwheat the same way Americans drink Pepsi, it’s part of our traditional cuisine. I am not sure why they call it Buckwheat here in US, because it has nothing to do with wheat a all. It is a fruit seed that is related to rhubarb.

Buckwheat has many different health benefits, and it is great for people who are sensitive to gluten.
But what I am really impressed about it the nutritional profile of buckwheat. It is extremely high in protein about 22 g per serving, and it has an Amino Acid Score of 99 ( 100 is a complete protein, and doesn’t have to be combined with anything else ). It is a great souse of Riboflavin about 40 % of the daily intake. It is also a great souse of Niacin, about 60 % of the daily intake, and a good source of Vitamin B12 and Pantothenic Acid which is an essential B5 vitamin that metabolizes proteins, carbohydrates and fats.

The mineral content of Buckwheat is equally impressive, it has 100% of your daily intake of Manganese, 90% of copper, 20% of selenium, 20% Iron, about 98% of Magnesium – which relaxes the blood vessels and improves your circulation.  It has 50% of Phosphorus, 20% of Potassium – and all of this is for just one serving of one cup.

It comes in two different ways, roasted and raw. I tried both, the taste is very different. Roasted buckwheat has a much stronger taste, which I love, but it can be too overwhelming for someone who never tried it before. Raw buckwheat is much more mild to taste.

The price of buckwheat varies, depending on which brand you buy or where you buy it.  I paid 2.79 a pound, which I don’t think is very expensive because other nutritious grain will cost you at least 8 bucks.  I think it is definitely better than whole grain pasta or even brown rice.

Before cooking buckwheat, even if it comes packaged, always wash it very well.  It is suppose to be cooked for 30 minutes, but I think it becomes overcooked when it’s boiling for that long, so I just cook if for about 10 to 15 minutes on a low heat.  The traditional Russian way is to just add butter and salt, so I add organic unsalted butter and sea salt.

It is not sold in regular stores, but you can purchase it a health foods markets, or order it online, I do both.


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  • Carsten

    My mum has it for breakfast as a cereal, she adds cinnamon and honey or some kind of sweetner and dehydrates it, which is probably more nutritious than boiling it, I’ll have to find the exact recipe but it tastes awesome!

    • That totally reminds me that I want to get a dehydrator, I’ve been wanting to try dehydrating all of my foods. I need to get a little fancier with kitchen appliances, cause I don’t even have a food processor.
      Since you live in New Zealand buckwheat is more common, cause here in US I don’t see a lot of people eating it unless they are health nuts.

  • ? BodyRocker ? Beth ?

    <3 Buckwheat ! Great Post !

    BTW Himalayan salt is the purest form of salt in nature !!! it has a pinky-kind of color & I <3 it !!!

    • Thank you for the tip Beth, that’s the first time I hear of Himalayan salt, where can I find it?

      • ? BodyRocker ? Beth ?

        Im currently using this kind of brand: 

        bought in Israel (where I live.. :} )

        • sus

          They have this at my local grocery.

        • Thank you so much Beth, I’m gonna look for it a Whole Foods.  

          Sus, you’re lucky they have that at your local grocery, I finally got the market where I live to start carrying sea salt, they probably don’t even know about the the other kind. 

  • sus

    I love buckwheat noodles! But they are hard to find and I don’t have a health food store near, so I just stick to buckwheat (which I can only seem to find in the German foods aisle).

    • I get it a Whole Foods all the time, make sure you get the raw kind not roasted.  And when you cook it, just soak it for several hours, then boil it only for about 5 minutes on low heat, it preserves the nutrients this way.

      • sus

        I don’t have a whole foods nearby. Sad face.

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  • sedindriuke

    I never cook buckwheats. Jus pour hot water, cover it and leave it for 20 minutes covered with some towels or duvet or even leave it in your bed under pillow 😀 And this is it. You eat fresh, nutritious porridge 🙂

    • That’s very very smart, I will do that next time, thank you for the tip 🙂

  • ltwin

    WOW.. Ya tak rada.. 4to nashla etot post pra gre4ku – ya ee taaaak lublu!!!  i dazhe ne znala 4to ona takaya poleznaya 😉
    spasibo Tatianna

    • Da grechka eto super poleznaya vech :), i ochen vkusnya 😛