This grain has 356 kcal per 100 g dry. Buckwheat is gentle on digestion, lacking the proteins that trigger wheat sensitivity. With 4.1 g fiber, the caloric discount is real: fiber yields roughly 2 kcal/g, not 4. Cooking roughly triples the weight. In Bulgaria, buckwheat is used in pancakes and porridge.
How should I track Buckwheat, whole grain?
Buckwheat, whole grain is high in magnesium. The key to tracking Buckwheat, whole grain is knowing whether you are logging dry or cooked weight. Grains absorb 2–3 times their weight in water during cooking, so 80 g of dry rice becomes about 200 g cooked. Mixing up dry and cooked values can throw your calorie count off by 200–300%. A meta-analysis (Reynolds et al., Lancet 2019) linked higher whole grain intake to reduced mortality — but only accurate tracking captures the real intake. Weigh on a kitchen scale before cooking and use the matching nutrition values.