My diet:

Buckwheat

No E-numberGrains & floursOrigin: Plant
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Every diet

VeganYes

It is a seed.

Gluten-freeYes

Naturally gluten-free and often milled in dedicated facilities.

HalalYes
KosherYes
KetoDepends

Groats are a starchy grain; the flour and noodles are lower in carbohydrate per serving.

Low-FODMAPYes

Buckwheat is low FODMAP in a 75 gram dry portion.

The short answer
Buckwheat is not wheat at all, and it is safe for celiac disease because it contains no gluten. It is high in rutin and magnesium, it is used for soba noodles and kasha, and in Europe it has to be labeled as such so it is not mistaken for a wheat product.
Generally safe

Fine for most people at normal amounts.

E-numberNone
Comes fromPlant
What it doesGrains & flours
Glycemic index—
Daily limitNot set
Also calledBuckwheat, Buckwheat groats

Rules by country

🇺🇸 US FDANot evaluated as an additive
🇪🇺 European UnionNot evaluated as an additive
🇨🇦 Health CanadaNot evaluated as an additive
CaliforniaNo extra rules

Buckwheat is a food with no E-number. It is not covered by the wheat allergen rules because it is unrelated to wheat, though many jurisdictions still advise allergy labelling for it and several have specific buckwheat allergy rules.

Daily limit: Experts haven’t set a number because normal food amounts are far below any level of concern.

What is it?

The seed carries a high level of rutin, a flavonoid glycoside that is also found in buckwheat honey and that has been linked to lower blood pressure in trials. The grain is about 13% protein and it is rich in magnesium and manganese. Because it is unrelated to wheat, it contains no gluten-forming proteins, and the EU requires buckwheat to be labeled as such in food so that people avoiding wheat are not caught out.

Where it comes from: Despite the name it is not a wheat and not even a grass. It is a seed from a plant related to sorrel and rhubarb, and the groats are milled or roasted into flour, groats and the Japanese soba noodle.

Why it’s in food

  • Soba noodles
  • Kasha porridge
  • Pancakes
  • Crêpes
  • Gluten-free flour

Often found in

Soba noodlesKashaPancakesCrêpesGalettesRusks

Also listed as: Buckwheat, Buckwheat groats, Kasha, Soba, Buckwheat flour, Kok buckwheat

Health & gut impact

RutinBenefit

Buckwheat is unusually rich in rutin, a flavonoid that strengthens capillaries and has mild antihypertensive effects in trials. It is also what gives the grain and the honey made from it their characteristic color and bitterness.

EFSA, scientific opinion on the flavanols

MagnesiumBenefit

A cup of cooked buckwheat groats provides a large share of the daily magnesium requirement, along with manganese and a good amount of the B vitamins. Buckwheat is also one of the few plant foods with a complete amino acid profile close to that of an animal protein.

USDA FoodData Central, buckwheat, cooked

Allergy and labellingUnder study

Buckwheat allergy is uncommon but real and can be severe, and it is not caught by the wheat allergy tests. Several jurisdictions, including the EU, the UK, the US and Canada, require buckwheat to be declared on the label because it is not a wheat substitute in the allergy sense.

EU Regulation 1169/2011, Annex II and the US FASTER Act allergen list

What can I use instead?

Quinoa

Ratio: Use the same cooked volume

Best for: A gluten-free grain with more protein

Sorghum

Ratio: Use the same dry weight

Best for: A gluten-free grain with a nutty bite

Related

More grains & flours:

CouscousCouscous is rolled durum wheat semolina, so it is wheat in another shape and it contains gluten. It cooks in minutes and it is high in fructans, which puts it near the top of the low-FODMAP cut list.Generally safeDurum wheatDurum wheat is the hard wheat behind pasta, semolina and couscous, and it is safe as a whole grain. It contains gluten, so it is out for celiac disease, and it is a wheat grain like any other.Generally safeMilletMillet is a small-seeded grass, eaten as a porridge or as a rice substitute. It is naturally gluten-free, cheap, quick to cook and low FODMAP in a normal serving, and it holds onto its texture better than most grains when reheated.Generally safePea starchPea starch is the fine white powder milled from yellow peas, and it is a pure starch with a neutral taste. It is gluten-free and low FODMAP, but it is essentially pure carbohydrate and it thickens a sauce more smoothly than wheat starch.Generally safe

Common questions

Is buckwheat gluten-free?

Yes, and it is safe for celiac disease because it contains no gluten. It is also not a wheat variety, so it does not come with the wheat allergy or the contamination risk that comes with milling.

Is soba noodles gluten-free?

Only the ones that are made from 100% buckwheat. Most commercial soba contains a substantial share of wheat flour to make the dough workable, and the pack has to say so. The Japanese standard for genuine soba is 100% buckwheat with no wheat at all.

What does kasha mean?

Kasha is the toasted buckwheat groats sold in supermarkets, used as a porridge or as a pilaf base. Toasting is what gives them their nutty flavor, and they cook in about ten minutes.

Is Buckwheat safe?

Generally safe (87/100). Buckwheat is a food with no E-number. It is not covered by the wheat allergen rules because it is unrelated to wheat, though many jurisdictions still advise allergy labelling for it and several have specific buckwheat allergy rules.

Is Buckwheat vegan?

Yes. It is a seed.

Is Buckwheat gluten-free?

Yes. Naturally gluten-free and often milled in dedicated facilities.

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Scientific sources & regulatory citations
  • EFSA, scientific opinion on the flavanols
  • USDA FoodData Central, buckwheat, cooked
  • EU Regulation 1169/2011, Annex II and the US FASTER Act allergen list