✦ Complete protein with lysine ✦ Rutin flavonoid ✦ Magnesium and copper ✦ Naturally gluten-free

Buckwheat groats are the hulled, unroasted kernels of the buckwheat plant — a pseudo-cereal not botanically related to wheat. They are gluten-free and provide complete protein rich in lysine, excellent magnesium, manganese, copper, and the flavonoid rutin, which is studied for capillary and vascular health.

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Preparation note

Cook 1 part groats in 2 parts water for 10-15 minutes; do not overcook or they go mushy. Toasting (kasha) before cooking gives a richer, nuttier flavour and helps groats stay separate.

Sources: CoFID 2021

Macronutrients per 100g

1,522
kJ
Energy
8.10
g
Protein
84.9
g
Carbs
2.10
g
Fibre
1.50
g
Fat
0.40
g
Sugars
0.00
g
Salt

How to read GI & GL

GI (Glycemic Index) rates how fast the carbohydrates in a food raise blood glucose compared to pure glucose (= 100). Low GI ≤ 55 means a slow, steady rise. But GI says nothing about how much carbohydrate you're actually eating.

GL (Glycemic Load) fixes that. It multiplies GI by the actual grams of carbohydrate per typical serving: GL = GI × carbs per serving ÷ 100. This makes it the more useful number for real-world blood sugar management.

Why they can disagree — a food with low GI can still carry a high GL if the serving is large and carb-dense. Conversely, watermelon has a high GI (72) but a low GL (4) because a normal portion contains very few carbs. Always read both together.

Low GL ≤ 10 Modest total glucose impact per serving.
Medium GL 11–19 Moderate impact — manageable for most.
High GL ≥ 20 Significant carb load per serving. Consider a smaller portion.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr.

Glycemic Index & Load

59
GI Score
🟡 Medium GI
24
GL / Serving
High Load

Medium GI food — moderate effect on blood sugar. Pair with protein, fat, or fibre to lower the overall meal GI.

Glycemic Load (GL = GI × carbs ÷ 100) accounts for portion size. A high GL — keep portions modest.

Source: Atkinson et al., International Tables of GI & GL Values 2021, Am J Clin Nutr

Vitamins & Minerals

Nutrient Per 100g % Daily Value* Level
Potassium 220 mg 11%
Phosphorus 150 mg 21%
Magnesium 48.0 mg 13%
Calcium 12.0 mg 2%
Selenium 9.00 µg 16%
Niacin (B3) 2.80 mg 18%
Zinc 2.60 mg 26%
Iron 2.00 mg 14%
Manganese 1.60 mg 80%
Pantothenic Acid (B5) 1.20 mg 20%
Copper 0.700 mg 70%
Vitamin B6 0.400 mg 29%
Thiamin (B1) 0.280 mg 25%
Riboflavin (B2) 0.070 mg 5%
Vitamin C 0.000 mg 0%
Vitamin B12 0.000 µg 0%
Vitamin D 0.000 µg 0%
Glutamic acid 3.96 g —
Aspartic acid 0.990 g —
Leucine 0.911 g —
Proline 0.726 g —
Valine 0.673 g —
Arginine 0.660 g —
Phenylalanine 0.647 g —
Serine 0.594 g —
Isoleucine 0.528 g —
Alanine 0.528 g —
Glycine 0.462 g —
Tyrosine 0.462 g —
Threonine 0.436 g —
Lysine 0.396 g —
Methionine 0.343 g —
Histidine 0.317 g —
Cysteine 0.238 g —
Tryptophan 0.158 g —

Phytochemicals

Bioactive plant compounds — not classified as essential nutrients but associated with a range of health benefits.

Quercetin
Flavonols
14.9 mg
per 100g · tap to explore →
Apigenin
Flavones
0.280 mg
per 100g · tap to explore →
Sources: CoFID 2021
Grains & Cereals Oats Phytochemical data available 🇬🇧 CoFID 2021 · 11-006