Buckwheat glycemic index
Buckwheat has a glycemic index of 50, which is low. A 150 g serving (about 1 cup cooked) has a glycemic load of 13 (medium).
Also known as: kasha, buckwheat groats
- Serving150 g
- Available carbs26 g
- Fiber4.1 g
- Sugars1.4 g
- Protein5.1 g
- Calories138 kcal
Serving: about 1 cup cooked.
What to know
Buckwheat is a gluten-free seed with a low GI when cooked as whole groats. Buckwheat flour products are higher, and soba noodles often mix buckwheat with wheat.
Glycemic load by portion size
GI stays the same whatever you eat, but glycemic load scales with the amount: eating twice as much doubles the effect on blood sugar.
| Amount | Available carbs | Glycemic load | |
|---|---|---|---|
| 50 g | 8.6 g | 4 | Low |
| 100 g | 17 g | 9 | Low |
| 150 g · about 1 cup cooked | 26 g | 13 | Medium |
| 300 g · double serving | 52 g | 26 | High |
What the studies found
The value of 50 is the median of 4 published measurements in the International Tables of Glycemic Index (2021). Results are fairly consistent (46 to 64).
Each dot is one study. Green dots followed the ISO 26642 standard method.
- 46 · Sweden 2001
- 50 · Canada 1985
- 51 · Canada 1981
- 64 · Canada 1985
Buckwheat compared with other grains & rice
Similar low-GI foods
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Frequently asked questions
Is buckwheat low glycemic?
Yes. With a GI of 50, buckwheat is in the low range (55 or less).
What is the glycemic load of buckwheat?
A 150 g serving (about 1 cup cooked) has a glycemic load of 13, which is medium. Glycemic load combines GI with the amount of carbohydrate in the portion: 10 or less is low, 11 to 19 medium and 20 or more high.
Can people with diabetes eat buckwheat?
With a GI of 50 and a medium glycemic load per serving, buckwheat can be part of a diabetes-friendly diet with attention to portion size and pairing it with protein, fat or fiber. Everyone responds differently, so talk to your doctor or dietitian about your plan.
How many carbs are in buckwheat?
A 150 g serving has about 30 g of total carbohydrate, including 4.1 g of fiber, leaving 25.8 g of available carbohydrate (the part that raises blood sugar). Per 100 g: 19.9 g of carbohydrate.
Nutrition facts
| per 100 g | Serving (150 g) | |
|---|---|---|
| Calories | 92 kcal | 138 kcal |
| Carbohydrates | 20 g | 30 g |
| Available carbs | 17 g | 26 g |
| Fiber | 2.7 g | 4.1 g |
| Sugars | 0.9 g | 1.4 g |
| Protein | 3.4 g | 5.1 g |
| Fat | 0.6 g | 0.9 g |
Source: USDA FoodData Central, Buckwheat groats, roasted, cooked (SR Legacy, FDC 170686). Available carbohydrate = total carbohydrate minus fiber.
Sources: Atkinson FS, Brand-Miller JC, Foster-Powell K, Buyken AE, Goletzke J. International tables of glycemic index and glycemic load values 2021: a systematic review. Am J Clin Nutr. 2021;114(5):1625–1632. USDA FoodData Central. How we calculate each value: Methodology & sources.
Data last reviewed 2026-09-29.