Buckwheat Nutrition Benefits Recipes

Food is Medicine: enjoy these simple recipes and discover how buckwheat can support your health and wellness.

Buckwheat nutrition, benefits, recipes...Buckwheat (Kasha or Soba), is a gluten-free seed packed full of amino acids, vitamins, minerals and antioxidants.  Although it’s technically a seed (and high in both protein and fibre), it is often thought of as a grain because it is lower in fat and higher in starch than most other seeds.


  • 375 calories / 100g (uncooked)
  • 8% water
  • 80 calories / 100g (cooked)
  • 80% water


  • VitaminB6, B Complex
  • Copper
  • Folate
  • Iron
  • Magnesium
  • Manganese
  • Niacin (B3)
  • Phosphorus
  • Zinc


Health Benefits May Include:

  • Lower unhealthy cholesterol levels & prevent cardiovascular disease.
  • Reduce blood lipid levels, reduce blood pressure and improve weight regulation.
  • Fight free-radical damage and support brain, liver and digestive health.
  • Regulate digestion and protect against gastrointestinal diseases.
  • Balance blood sugar levels and prevent inflammation, diabetes and metabolic syndrome.
  • Aid muscle recovery & growth.
  • Support effective circulation and blood vessel functioning.
  • Aid neurotransmitter signalling and help to fight depression, anxiety and headaches.
  • Fermented buckwheat acts as an important prebiotic that nourishes healthy bacteria in the digestive tract.
  • Buckwheat also contains the essential amino acids lysine and arginine that aren’t found in other common cereals and grains.

Buckwheat Nutrition Health Benefits & Recipes:

For a further detailed nutritional analysis of buckwheat, search:

The Australian Food Composition Database.

To learn more about how  buckwheat can fit into a healthy and balanced eating pattern, search:

The Australian Dietary Guidelines or Nutrition Australia's Healthy Eating Pyramid.

Please Enjoy: