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Buckwheat is not wheat at all. It is the seed of a flowering plant, usually called a pseudocereal, and it is naturally gluten-free. A cooked cup of buckwheat groats has about 155 calories, nearly 6 grams of protein and 4.5 grams of fiber in USDA data, plus a fifth of the Daily Value for magnesium and more than a quarter for copper and manganese. Below are the buckwheat nutrition facts, how groats, kasha, flour and soba noodles differ, what the research measured, and the part many guides skip: buckwheat allergy can be serious.
Peptide Labs does not sell buckwheat or buckwheat products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cooked cup of buckwheat groats has about 155 calories, 5.7 grams of protein and 4.5 grams of fiber.
- The same cup covers about 20% of the Daily Value for magnesium, 27% for copper and 29% for manganese.
- Plain buckwheat is gluten-free, but many soba noodles also contain wheat flour.
- Two meta-analyses of small trials reached mixed conclusions about blood lipids and glucose.
- Buckwheat allergy can cause anaphylaxis, and buckwheat is not one of the nine US major allergens.
Buckwheat nutrition per cooked cup
The table uses the USDA FoodData Central SR Legacy entry for roasted buckwheat groats, cooked (FDC 170686), converted to a 1-cup serving of 168 grams. The percent Daily Value (%DV) uses the FDA Daily Values printed on Nutrition Facts labels.
| Nutrient (cooked buckwheat groats) | Per 1 cup (168 g) | % Daily Value |
|---|---|---|
| Calories | 155 | Not applicable |
| Protein | 5.7 g | 11% |
| Total fat | 1.0 g | 1% |
| Carbohydrate | 33.5 g | 12% |
| Fiber | 4.5 g | 16% |
| Magnesium | 86 milligrams | 20% |
| Manganese | 0.68 milligrams | 29% |
| Copper | 0.25 milligrams | 27% |
| Niacin | 1.6 milligrams | 10% |
| Phosphorus | 118 milligrams | 9% |
| Zinc | 1.0 milligrams | 9% |
| Iron | 1.3 milligrams | 7% |
| Potassium | 148 milligrams | 3% |
| Sodium | 7 milligrams | 0% |
Compared with many everyday grains, cooked buckwheat is moderate in calories and carbohydrate and relatively high in fiber and magnesium. That puts it alongside the foods in our guides to fiber-rich foods and magnesium sources. It is low in fat and naturally almost sodium-free before seasoning. Its protein is not as high as legumes, but it is a useful plant contribution in a mixed diet.
Buckwheat groats, kasha, flour and soba noodles
Buckwheat groats are the hulled kernels. Kasha is the name usually used for roasted groats, which have a toasty, nutty taste; the Celiac Disease Foundation lists the two as the same food. Whole-groat buckwheat flour is used in pancakes, crepes and blends, and soba noodles are the most familiar buckwheat noodle. Here is how they compare in USDA data:
| Food (USDA entry) | Serving | Calories | Protein | Fiber | Magnesium |
|---|---|---|---|---|---|
| Buckwheat groats, cooked (170686) | 1 cup (168 g) | 155 | 5.7 g | 4.5 g | 86 milligrams |
| Buckwheat groats, roasted, dry (170685) | 1 cup (164 g) | 567 | 19.2 g | 16.9 g | 362 milligrams |
| Buckwheat flour, whole-groat (170687) | 1 cup (120 g) | 402 | 15.1 g | 12 g | 301 milligrams |
| Soba noodles, cooked (168907) | 1 cup (114 g) | 113 | 5.8 g | Not reported | 10 milligrams |
| Millet, cooked (168871) | 1 cup (174 g) | 207 | 6.1 g | 2.3 g | 77 milligrams |
| Quinoa, cooked (168917) | 1 cup (185 g) | 222 | 8.1 g | 5.2 g | 118 milligrams |
| White rice, enriched, cooked (168878) | 1 cup (158 g) | 205 | 4.3 g | 0.6 g | 19 milligrams |
Two things stand out. Dry groats swell a lot when cooked, so the dry and cooked rows describe very different portions. And the USDA soba entry carries far less magnesium than plain buckwheat, which fits the fact that many soba noodles are made from a blend of buckwheat and wheat flour. Dry soba can also be salty: the USDA entry lists 792 milligrams of sodium per 100 grams before cooking. For other whole-grain comparisons, see our guides to quinoa, oats and rice.
Is buckwheat gluten free?
Yes, plain buckwheat is gluten-free. The Celiac Disease Foundation lists buckwheat groats (kasha) among naturally gluten-free grains and starches. Two cautions matter for anyone with celiac disease or a gluten sensitivity:
- Soba and blends: the Celiac Disease Foundation lists soba made with only a percentage of buckwheat flour among noodles that contain gluten. Read the ingredient list for wheat flour, and look for noodles labeled gluten-free.
- Cross-contact: naturally gluten-free grains can pick up gluten during harvesting and processing. The foundation suggests choosing products tested to less than 20 parts per million and avoiding bulk bins.
- The label rule: under the FDA rule issued in 2013, “gluten-free” is a voluntary claim, and a food that uses it must meet the federal definition, including less than 20 parts per million of gluten.
If you have celiac disease, talk to your clinician or a registered dietitian about which grains fit your diet, rather than relying on a product name.
What buckwheat research shows
Most buckwheat studies look at blood sugar and blood fats, often in adults who already have raised cholesterol, type 2 diabetes or excess weight. The two larger reviews point in different directions:
- 2018 meta-analysis (Li and colleagues, Nutrients): 13 randomized controlled human studies plus 2 cross-sectional studies and 21 animal studies. Buckwheat groups had lower blood glucose, total cholesterol and triglycerides than control groups, but the results varied widely between studies for reasons the authors could not explain, and effects on LDL cholesterol, weight and blood pressure were unclear.
- 2022 meta-analysis (Llanaj and colleagues, Journal of Personalized Medicine): 16 human studies with 831 adults, 8 of them pooled (464 people). None of the pooled changes in cholesterol, triglycerides, glucose or body weight was statistically significant, and two-thirds of the studies had risk-of-bias concerns. The authors concluded that evidence is limited. Funding included a national science foundation and a supplement company.
Put plainly, buckwheat is a nutritious whole food, but the research does not show that it changes health outcomes. Some trials tested extracts or the buckwheat flavonoid rutin rather than the food itself, which makes the results harder to apply to a bowl of kasha. For how whole grains fit with blood sugar more broadly, see our low glycemic foods guide.
Buckwheat allergy: why it deserves attention
Buckwheat allergy is well documented, especially in Japan and Korea, where buckwheat is a traditional staple and where most of the research comes from. A 2024 review in Current Allergy and Asthma Reports describes immediate allergic reactions, exercise-triggered anaphylaxis linked to buckwheat, and a delayed gut reaction called food protein-induced enterocolitis syndrome. A 2025 review in the Asian Pacific Journal of Allergy and Immunology lists hives, eye and nose symptoms, asthma and life-threatening anaphylaxis, and notes that breathing in buckwheat flour at work can also cause reactions; a 2025 case report described a health food store employee whose reactions progressed from inhaled dust to anaphylaxis.
- Labels: buckwheat is not one of the nine major food allergens defined by the FDA, so US packaged foods do not have to call it out in an allergen “Contains” statement. It is still named in the ingredient list.
- Hidden sources: the 2025 review warns that buckwheat often turns up in gluten-free foods, so people with a buckwheat allergy should check gluten-free breads, pancake mixes, noodles and cereals.
- Cross-reactivity: reactions overlapping with latex, peanut and wheat have been reported, though their relevance varies from person to person.
- Management: strict avoidance is the standard approach, and there is no approved immunotherapy. Anyone with symptoms after eating buckwheat should see an allergist.
If you keep a food diary to work out which foods bother you, our elimination diet guide explains how clinicians approach it. Our sibling guide to millet covers another gluten-free grain that is not a common allergen.
Frequently Asked Questions
Is buckwheat related to wheat?
No. Despite the name, buckwheat is the seed of a flowering plant, not a type of wheat, and plain buckwheat contains no gluten.
Is buckwheat gluten free?
Plain buckwheat groats and pure buckwheat flour are gluten-free. Many soba noodles and mixes add wheat flour, so check the label and look for a gluten-free claim.
What is the difference between buckwheat groats and kasha?
Groats are hulled buckwheat kernels. Kasha usually means groats that have been roasted, which gives a deeper, nutty flavor.
How much protein is in a cup of cooked buckwheat?
About 5.7 grams per cooked cup in USDA data, along with 4.5 grams of fiber and about 155 calories.
Can buckwheat cause an allergic reaction?
Yes. Buckwheat allergy can cause hives, breathing problems and anaphylaxis. It is not a US major allergen, so read ingredient lists and see an allergist if you react.
Does buckwheat lower cholesterol or blood sugar?
One meta-analysis found lower glucose and cholesterol, but a later one found no significant change. The evidence is limited and does not replace medical care.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Millet: USDA Nutrition, Gluten Facts and What Studies Show, Quinoa Benefits: USDA Nutrition, Protein and How It Compares to Rice, Amaranth: USDA Grain Nutrition, Gluten-Free Status and How to Use It.