KETO VERDICTAVOID
Buckwheat is a pseudocereal with ~61.5g net carbs per 100g. Despite being gluten-free and nutrient-dense, it contains too many carbs for a ketogenic diet and should be strictly avoided.
Is Buckwheat Keto?
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Buckwheat is a pseudocereal with ~61.5g net carbs per 100g. Despite being gluten-free and nutrient-dense, it contains too many carbs for a ketogenic diet and should be strictly avoided.
- Net carbs (100g)61.5g
- Protein (100g)13.3g
- Fat (100g)3.4g
- Keto verdictAvoid on keto
NUTRITION FACTS
Per 100g (raw)
Net Carbs
61.5g
Total Carbs
71g
Fiber
10g
Protein
13.3g
Fat
3.4g
Calories
343
Source: USDA FoodData Central
WHY IT'S NOT KETO-FRIENDLY
- Not suitable for ketogenic diet due to very high net carbs
- Even small portions can exceed typical keto carb limits
- Gluten-free status does not reduce carbohydrate load
- Contains some protein and fiber but carb impact dominates
- Best replaced with low-carb alternatives on keto
HEALTH BENEFITS
- Excellent source of dietary fiber supporting digestion
- Contains manganese and magnesium for bone and metabolic health
- Good source of plant-based protein
- Naturally gluten-free—suitable for celiac individuals (when uncontaminated)
- Contains polyphenols with antioxidant properties
- May support heart health in non-keto diets
PREPARATION SUGGESTIONS
BUCKWHEAT GROATS
Cook groats as porridge for breakfast in non-keto applications.
BUCKWHEAT NOODLES
Use soba noodles for traditional Asian dishes outside keto diet.
FLOUR
Grind into flour for gluten-free baking projects.
GRAIN BOWL
Combine with vegetables for grain-based salads on non-keto diet.
PANCAKES
Use buckwheat flour for traditional pancakes in non-keto cooking.
AVOID ON KETO
Replace with cauliflower rice for keto-compatible grain alternative.