Buckwheat Microgreens Nutrition

Why Chefs Love Them: A Look at Buckwheat Microgreens Nutrition

While scrolling on social media over the weekend, I watched a chef talking about buckwheat microgreens. I couldn’t wait to try them. I had tried different microgreens before but not buckwheat microgreens. I was very interested to learn more about these tiny nutritional powerhouses.

Buckwheat microgreens possess an impressive nutritional profile. Studies have shown that they are a rich source of vitamins B, E, and K and minerals such as calcium, Copper, iron, magnesium, manganese, sodium, phosphorus, potassium, and zinc. They are also high in carotenoids, flavonoids, antioxidants, and α-tocopherol contents. They also have dietary fiber, which aids digestion and promotes a healthy gut.

Welcome to the world of microgreens. Here, tiny plants deliver a big nutritional punch! Want to know more about these nutritional powerhouses? Keep reading.

In this post, we’ll examine the power of buckwheat microgreens and their vital nutritional qualities.

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Understanding the Nutrition of Buckwheat Microgreens:

Buckwheat microgreens are young, tender plants harvested within 7-14 days of germination.

Despite its name, buckwheat and wheat are unrelated. The buckwheat plant is known by the scientific name Fagopyrum esculentum and has a long history.

It emerged in Asia and spread all over the world. Since ancient times, it has been domesticated and is an everyday cuisine in many Asian nations. During the Middle Ages, cultivation spread throughout Europe, where it developed into a significant staple crop, especially in areas with poor soil.

Buckwheat was initially grown for its grain-like seeds. It has since made its way into many local cuisines. It is well-known for its usage in flour, noodles, and pancakes. But the health and wellness industry has discovered a nutritional gem in buckwheat microgreens.

Buckwheat microgreens are an attractive addition to vegetarian or vegan diets since they are an excellent source of dietary fiber and plant-based proteins. Their mild, nutty flavor gives salads, sandwiches, and smoothies a delicious twist that improves the flavor and appearance of any food.

Nutritional Profile of Buckwheat Microgreens

Buckwheat microgreens are often hailed as nutritional powerhouses due to their impressive nutrient density. A few of these vibrant greens can provide a concentrated dose of essential vitamins, minerals, and antioxidants. Below is a breakdown of nutrients found in buckwheat [2].

Total Fat3.1g
Dietary Fiber10g
Copper 0.51500000000000001mg
Pantothenic acid0.44mg
Vitamin B-60.58199999999999996µg
Vitamin E0.36mg
Vitamin K7µg

Buckwheat microgreens supply 17% of your daily energy needs with 335 calories per 100g. Isn’t this incredible?

Seventy and six-tenths grams (70.6g) of carbs, or 55% of the average adult’s recommended daily value (RDV), are included in buckwheat microgreens.

Ten grams (10g) of fiber in buckwheat microgreens is 26% of the RDV. Other health advantages include how it regulates digestion.

Protein serves a variety of purposes, including the development and repair of tissues. The 12.6g of protein in buckwheat microgreens equals 24% of the daily required amount.

Health Benefits of Buckwheat Microgreens

Buckwheat microgreens deserve their spot in the superfood hierarchy due to their unique nutritional profile. Let’s explore the essential nutrients that make them a nutritional powerhouse:

Antioxidant-rich dynamo: Buckwheat microgreens have antioxidants that help the body fight harmful free radicals. Numerous health advantages have been linked to these antioxidants, including lowered inflammation and enhanced heart health, such as rutin and quercetin. [1]

Blood sugar regulation: Buckwheat microgreens have a low glycemic index, so they don’t significantly affect blood sugar levels. Because of this, they are suitable for people who have diabetes or are trying to control their blood sugar. Additionally enhancing insulin sensitivity, buckwheat microgreens contain phytochemicals and fiber. [3]

Potential cardiovascular benefits: Rutin, a bioactive substance found in buckwheat, is connected to better cardiovascular health, lower blood pressure, and enhanced blood flow. Some of these advantages may also apply to microgreens, even if the rutin level may be smaller than in mature buckwheat plants. [4]

Anti-inflammatory properties: Buckwheat microgreens contain substances like quercetin that may have anti-inflammatory effects. Numerous diseases, such as diabetes, cancer, and heart disease, are linked to chronic inflammation. Eating foods with anti-inflammatory qualities, such as buckwheat microgreens, may reduce inflammation. [5]

Digestive health support: Buckwheat microgreens include dietary fiber, crucial for maintaining a healthy digestive system. Fiber helps with digestion, encourages regular bowel movements, and helps the growth of good bacteria in the stomach. [6]

Some Precautions About Buckwheat Microgreens

Buckwheat microgreens are safe to eat. However, they do contain fagopyrin, a naturally occurring chemical.[9] Consuming high doses of fagopyrin may result in health problems. Buckwheat microgreens, a nutritious supplement to your diet, should be used in moderation.

Remember, it’s always a good idea to consult with a healthcare professional or a nutritionist if you have concerns about introducing new foods into your diet.

Culinary Delights with Buckwheat Microgreens

Adding buckwheat microgreens to your foods gives them a freshness and flavor beyond their nutritional advantages. Now that you know their incredible nutritional advantages, it’s time to consider practical ways to include buckwheat microgreens in your daily life. Here are some ideas to get you started:

  1. Salads and sandwiches: buckwheat microgreens can be added to your salads or be used as a flavorful and nutritious topping for sandwiches and wraps. Pick up a copy of my cookbook, Eat Now! Microgreen Salads.
  2. Smoothies and juices: You can blend buckwheat microgreens into your favorite smoothie or juice recipes for a nutrient boost. Pick up a copy of my cookbook, Eat Now! Microgreen Juices.
  3. Garnish for soups and dishes: Buckwheat microgreens can be a vibrant garnish for soups, stir-fries, or roasted vegetables to elevate your dishes’ visual appeal and nutritional value. Pick up a copy of my cookbook, Eat Now! Microgreen Soups.
  4. Stir-fries and sautés: You can incorporate buckwheat microgreens into stir-fries or sautés during the final minutes of cooking to preserve their delicate texture and add freshness.

Summary: Buckwheat Microgreens Nutrition

Buckwheat microgreens are a nutritional powerhouse that can enhance your meals and well-being. You are consuming a potent source of antioxidants, bioactive compounds, vitamins, and minerals that support optimum health and vigor when you include these little but vital greens in your diet.

Always try new ways to incorporate buckwheat microgreens into your meals, such as salads, sandwiches, smoothies, and pesto. Let their vivid green hue and delicate textures serve as inspiration for healthful foods that will both satisfy your palate and improve your health. Take advantage of the ease and convenience of cultivating your buckwheat microgreens and learn more about the practice.

So, why wait? Embrace the journey of exploring buckwheat microgreens’ incredible flavors and endless possibilities, and witness their transformative impact on your health.

If you’re eager to cultivate your own buckwheat microgreens, click here to access the finest organic seeds. Click here for growing supplies. Join us on this path toward vibrant health and unlock the extraordinary benefits of buckwheat microgreens today!

If you are new to microgreens, read my post, The Beginner’s Nutritional Guide to Incredible Microgreens.

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Join more than 50,000 other health-conscious individuals and couples who visit our site and receive weekly emails from us to help them grow more microgreens to live healthier and longer lives.

Related Questions

How do buckwheat microgreens taste?

Buckwheat microgreens have a mild, nutty flavor with a hint of sweetness. They are often described as having a fresh and earthy taste. Read my article What Do Microgreens Taste Like?

Are buckwheat microgreens gluten-free?

Yes, buckwheat microgreens are naturally gluten-free [7]. Despite the name, buckwheat is not a type of wheat and does not contain gluten. It is a pseudo-cereal suitable for individuals with gluten intolerance or celiac disease.

Are buckwheat microgreens sustainable to grow?

You can grow buckwheat microgreens, which are considered relatively sustainable. They require less space, water, and resources than fully mature crops.

Starting your own microgreen garden with organic buckwheat microgreen seeds is good. These seeds are specifically selected and tested for optimal germination and growth. buckwheat microgreens seeds

How long can I store my buckwheat microgreens?

Your buckwheat microgreens can be stored at 5℃ for up to 21 days. [8]


  1. ‡Janovská, L. Štočková, Z. Stehno. Evaluation of buckwheat sprouts as microgreens. Acta Agriculturae Slovenica, 95 (2) (2010), pp. 157-162.
  2. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/170687/nutrients
  3. Zhang HW, Zhang YH, Lu MJ, Tong WJ, Cao GW. Comparison of hypertension, dyslipidaemia and hyperglycaemia between buckwheat seed-consuming and non-consuming Mongolian-Chinese populations in Inner Mongolia, China. Clin Exp Pharmacol Physiol. 2007 Sep;34(9):838-44. doi: 10.1111/j.1440-1681.2007.04614.x. PMID: 17645626.
  4. He J, Klag MJ, Whelton PK, Mo JP, Chen JY, Qian MC, Mo PS, He GQ. Oats and buckwheat intakes and cardiovascular disease risk factors in an ethnic minority of China. Am J Clin Nutr. 1995 Feb;61(2):366-72. doi: 10.1093/ajcn/61.2.366. PMID: 7840076.
  5. Giménez-Bastida JA, Laparra-Llopis JM, Baczek N, Zielinski H . Buckwheat and buckwheat enriched products exert an anti-inflammatory effect on the myofibroblasts of colon CCD-18Co. Food Funct. 2018 Jun 20;9(6):3387-3397. doi: 10.1039/c8fo00193f. PMID: 29870039; PMCID: PMC6597957.
  6. WebMD Editorial Contributors. (2020b, September 3). Health Benefits of Buckwheat. WebMD. https://www.webmd.com/diet/health-benefits-buckwheat#:~:text=Buckwheat%20is%20rich%20in%20fiber,to%20protect%20your%20digestive%20health.&text=Buckwheat%20can%20play%20a%20valuable%20role%20in%20controlling%20blood%20sugar%20levels.
  7. Cooper, R. Re-discovering ancient wheat varieties as functional foods. J. Tradit. Complement. Med. 2015, 5, 138–143. [Google Scholar] [CrossRef][Green Version]
  8. Kou, Liping, et al. “Postharvest biology, quality and shelf life of buckwheat microgreens.” LWT-Food Science and Technology 51.1 (2013): 73-78.]
  9. “Cautions Concerning Buckwheat.” True Leaf Market, trueleafmarket.com/blogs/articles/cautions-concerning-buckwheat. Accessed 20 June 2023.

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Optimal Temperature and Humidity When Growing Microgreens

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