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Is Buckwheat A Complete Protein? (Should You Include It In Your Diet?)

Buckwheat is used as a component in a wide variety of day-to-day foods, including cereals, flour, pancakes, and noodles. Farmers also utilize it as a source of protein for their cattle.

Let’s explore the protein composition of buckwheat and also whether or not it’s a complete protein source.

Is buckwheat a complete protein?

Buckwheat is a complete protein that contains only small levels of protein. Protein makes about 3.4 percent of the weight of boiling buckwheat seeds.

Still, even though Buckwheat is not a powerhouse producer of protein, its protein is exceptionally high quality due to its well-balanced content of amino acids. The amino acids “lysine and arginine” are especially abundant.

Buckwheat has been shown to decrease blood cholesterol, inhibit gallstone development, and even help lessen the incidence of colon cancer.

Make sure to also check out Do I Need To Worry About Eating Complete Proteins? and Yes, You Can Be A Vegan And An Athlete Too.

Why is Buckwheat a complete protein?

Is buckwheat a complete protein?
Is buckwheat a complete protein?

Buckwheat is a so-called complete protein source since it contains significant levels of all necessary amino acids.

Buckwheat is considered an excellent source of protein, even if the quantity of protein present in buckwheat is not very high.

The impressive quality of the proteins included in this super-healthy ingredient distinguishes it from the others.

Buckwheat grains might not have as much protein like quinoa, corn, or wheat, but they’re still a solid plant-based protein source.

What is a Buckwheat, exactly?

Buckwheat is an East Asian crop that has been produced throughout China. Buckwheat plant has been farmed for over 8,000 years; it has been referred to as an “old grain” in certain places.

It was a major ingredient around the globe until the introduction of nitrogen fertilizer in the twentieth century, which enhanced the output of maize and wheat globally.

The buckwheat seeds (commonly referred to as ‘groats’) emerge on tiny bushes and look triangular in shape with a black shell.

Buckwheat pancakes
Buckwheat pancakes

Hull buckwheat is buckwheat that’s had the exterior black covering peeled, leaving behind a grain that is yellowish in color.

Is Buckwheat beneficial to your health?

Buckwheat is generally considered safe for most individuals, even those who have celiac disease. On the other hand, some individuals could be allergic to it.

Because of the possibility of cross-reactivity, this may be important for those who have an allergic response to rice.

In order to understand the excellent part buckwheat plays in our daily life. We listed down the five primary roles of Buckwheat in your health.

Buckwheat is gluten-free

Buckwheat is gluten-free by nature, making it an ideal ingredient for people who have coeliac disease. If cutting out gluten in your diet is your priority, be careful to read labels while buying buckwheat goods and products.

Antioxidants are abundant in Buckwheat

Buckwheat offers a higher antioxidant content than several popular cereal crops such as barley and maize. It is one of the most significant dietary sources for many nutrients.

Mushroom buckwheat risotto
Mushroom buckwheat risotto

Buckwheat contributes to a healthy heart

A Buckwheat is high in magnesium and fiber, which is highly beneficial to your heart and respiratory system. It’s also rich in plant components like “rutin and quercetin,” providing an anti-inflammatory and antioxidant quality.

Buckwheat is a Great Source of fibre

Buckwheat contains highly nutritious fiber, particularly insoluble fiber and a kind of resistant starch, which is considered beneficial to digestive health.

This is because the good bacteria living in your intestines use these fibers as a source of energy, which helps them grow in number and makes good things for your gut.

How can you make buckwheat a better source of protein?

Even though Buckwheat is not the primary provider of protein nutrients, you can make a wide range of foods and meals combined with buckwheat ingredients and other materials to create one big bowl rich in protein. Here are some of the examples:

Buckwheat protein pancakes

This protein pancake dish is not only simple and tasty, but it can be a single-serving meal because it is dietary and delicious! A protein-rich, hearty breakfast made with buckwheat flour, protein powder, and of course, eggs.

Mushroom buckwheat risotto

This particular recipe is a very must-try. By replacing the rice with buckwheat groats, you’re giving your stomach a much-needed boost of fiber, and leek and garlic consist of “inulin,” which helps stimulate the development of short-chain fatty acids or the (SCFA).

With its earthy flavor and cozy texture, this nutritious mushroom risotto recipe is definitely a great source of proteins.

Buckwheat salad

Buckwheat salad
Buckwheat salad

Try this next recipe, a buckwheat salad. This is an excellent source of protein nutrients. It’s perfect for your breakfast, a fast lunch, dinner, or even a side dish.

As a bonus for anyone with gluten sensitivities, they are also vegan! If you are not a vegan, you may add more protein by serving it with a cooked egg.

Walnut buckwheat chocolate smoothie

The walnut buckwheat chocolate drink is a wholesome vegetarian, gluten-free, and delightful smoothie.

This is a popular go-to morning dish for most people. It is the perfect drink if you follow a clean eating regimen or have a healthy, strict diet.

Sesame Soba Noodles

This recipe for Japanese sesame soba noodles is an effortless Asian side dish or quick main course that can be prepared for 20 minutes or less and can be enjoyed even if it’s hot or cold. In Japan, soba noodles are prepared from Buckwheat and regular wheat flour, which results in a somewhat nutty, malty taste.


Buckwheat is a nutritious and widely available grain that is also a complete protein source and we can incorporate it in various meals, from cereals, pancakes, and noodles.

Buckwheat seems to be an excellent ingredient in health foods, even if it contains fewer protein nutrients. Still, it has multiple benefits and contributions to a person’s diet and health, especially to people with diabetes and digestive system complications.

It could also be a great addition to your diet for those attempting to lose or maintain their gluten-free diet.

Make sure to also check out Do I Need To Worry About Eating Complete Proteins? and Yes, You Can Be A Vegan And An Athlete Too.

Sources: USDA, PubMed