Calories in Tartary buckwheat

Tartary buckwheat, a nutritious grain-like seed, is gaining popularity for its impressive health benefits and versatile culinary uses. This article explores the nutritional content of a 170-gram serving of Tartary buckwheat, focusing on its carbohydrate and fiber content, vitamins and minerals, other beneficial compounds, health benefits, and foods with equivalent calorie content.

Nutrition Facts

A 170-gram serving of Tartary buckwheat provides a rich array of essential nutrients. Here’s a detailed breakdown:

• Calories: Approximately 583
• Total Fat: 5.8 grams (7% Daily Value)
  • Saturated Fat: 1 gram (5% Daily Value)
  • Polyunsaturated Fat: 2 grams
  • Monounsaturated Fat: 2.8 grams
• Cholesterol: 0 mg (0% Daily Value)
• Sodium: 41 mg (2% Daily Value)
• Total Carbohydrates: 122 grams (41% Daily Value)
  • Dietary Fiber: 17 grams (68% Daily Value)
  • Sugars: 1.2 grams
• Protein: 22.6 grams
• Vitamin D: 0 mcg (0% Daily Value)
• Calcium: 24 mg (2% Daily Value)
• Iron: 6.5 mg (36% Daily Value)
• Potassium: 782 mg (17% Daily Value)

Carbohydrates

Tartary buckwheat is a high-carbohydrate food, with 122 grams of total carbohydrates per 170-gram serving. These carbohydrates include complex carbohydrates that provide a steady source of energy. The low sugar content (1.2 grams) ensures that the energy release is gradual, avoiding spikes in blood sugar levels.

Fiber

With 17 grams of dietary fiber per serving, Tartary buckwheat is an excellent source of fiber. Dietary fiber aids in digestive health, helps regulate blood sugar levels, lowers cholesterol, and promotes a feeling of fullness, which can assist in weight management.

Vitamins and Minerals

Tartary buckwheat is packed with several essential vitamins and minerals:

• Calcium: Vital for bone health, muscle function, and nerve signaling.
• Iron: Important for red blood cell production and oxygen transport.
• Potassium: Helps regulate blood pressure, fluid balance, and muscle contractions.
• Magnesium: Supports muscle and nerve function, blood sugar control, and blood pressure regulation.
• Phosphorus: Essential for healthy bones and teeth, and involved in energy metabolism.

These nutrients play significant roles in maintaining overall health and well-being.

Other Plant Compounds

Tartary buckwheat contains various beneficial plant compounds, including:

• Rutin: A flavonoid with antioxidant properties that can help strengthen blood vessels and reduce inflammation.
• Quercetin: Another powerful antioxidant that may help reduce blood pressure and prevent heart disease.
• D-chiro-inositol: A compound that can help regulate blood sugar levels, particularly beneficial for individuals with insulin resistance or type 2 diabetes.
• Phenolic acids: Antioxidants that help protect the body from oxidative stress and inflammation.

Health Benefits

The rich nutritional profile of Tartary buckwheat translates into several health benefits:

• Heart Health: The high fiber content, antioxidants like rutin and quercetin, and essential minerals such as potassium support heart health by lowering blood pressure and cholesterol levels.
• Digestive Health: The significant fiber content promotes healthy digestion, regular bowel movements, and prevents constipation.
• Blood Sugar Control: Tartary buckwheat’s low glycemic index and D-chiro-inositol help manage blood sugar levels, making it suitable for people with diabetes.
• Weight Management: High in protein and fiber, Tartary buckwheat can help maintain a feeling of fullness, reducing overall calorie intake and supporting weight management.
• Anti-inflammatory and Antioxidant Effects: The various antioxidants present in Tartary buckwheat help reduce inflammation and protect against chronic diseases.

Foods with Calorie Content Equivalent

To understand the calorie content of Tartary buckwheat, here are some foods with a similar calorie count (approximately 583 calories):

• 2.5 medium-sized avocados (about 400 grams)
• 3 medium-sized bananas (about 354 grams)
• 1.5 cups of cooked quinoa (about 370 grams)
• 1 large baked potato (about 368 grams)
• 2.5 cups of cooked lentils (about 480 grams)

These comparisons highlight how a serving of Tartary buckwheat can fit into a balanced diet while providing significant nutritional benefits.

Conclusion

A 170-gram serving of Tartary buckwheat contains approximately 583 calories and offers a rich source of protein, essential vitamins, minerals, and beneficial plant compounds. The high carbohydrate and fiber content, along with significant amounts of iron, potassium, and antioxidants, make Tartary buckwheat a nutritious addition to a variety of dishes. Including Tartary buckwheat in your diet can support heart health, digestive health, blood sugar control, weight management, and overall well-being, making it a valuable component of a balanced diet.