Buckwheat has a low glycemic index of 54 (typical range 48 to 60). A serving of 40 g dry has a glycemic load of 13, which is medium. Per 100 g it provides 343 calories, 13.2 g protein, 71.5 g carbohydrate (10 g fiber, 0 g sugars) and 3.4 g fat.
Serving used for glycemic load: 40 g dry.
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 343 kcal | 137 kcal |
| Protein | 13.2 g | 5.3 g |
| Carbohydrate | 71.5 g | 28.6 g |
| Fiber | 10 g | 4 g |
| Sugars | 0 g | 0 g |
| Fat | 3.4 g | 1.4 g |
| Saturated fat | 0.7 g | 0.3 g |
| Sodium | 1 mg | 0 mg |
| Potassium | 460 mg | 184 mg |
Other grains with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Oats | 55 | 13 |
| Bulgur | 48 | 12 |
| Couscous | 65 | 12 |
| Teff | 57 | 10 |
| Hulled Barley | 25 | 6 |
Buckwheat has a glycemic index of 54, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 40 g dry serving is 13, which is medium.
Glycemic load is the better guide, because it accounts for portion size. A serving of buckwheat has a glycemic load of 13 (medium). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Buckwheat has 343 calories per 100 g, and about 137 calories in a 40 g dry serving.
Buckwheat is NOVA group 1: unprocessed or minimally processed.
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Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Buckwheat” (FDC 170286). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
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