KetovoreBuckwheat
Very high oxalateGrains
- Oxalate per serving · 1 cup cooked
- ~223 mg
- Oxalate per 100 g
- 133 mg
LowModerateHighVery high
A serving of buckwheat (~223 mg) sits near the very top of the scale.
A typical serving of buckwheat (1 cup cooked) carries about 223 mg of dietary oxalate, or 133 mg per 100 g — very high on a low-oxalate diet (low <10, moderate 10–25, high 25–50, very high >50 mg per serving).
Lower-oxalate swaps
Same role on the plate, a fraction of the oxalate.
Buckwheat varieties
10 common varieties — oxalate is driven by soil, maturity and prep far more than variety, so all estimate alike.
Common BuckwheatDaishan BuckwheatKatowice BuckwheatKoto BuckwheatMancan BuckwheatManis BuckwheatManor BuckwheatSilverhull BuckwheatSweet BuckwheatTartary Buckwheat
Seeded from published oxalate references. Values are estimates and vary by variety, soil, and preparation — a guide, not lab or medical values. Oxalate is tracked independently of carbs and the keto score.
Frequently asked
How much oxalate is in buckwheat?›
A typical serving of buckwheat (1 cup cooked) has about 223 mg of dietary oxalate, or 133 mg per 100 g — very high on a low-oxalate diet.
Is buckwheat high in oxalate?›
Yes — buckwheat is very high in oxalate. On a strict low-oxalate plan (commonly 40–50 mg/day) it is best limited.
What are lower-oxalate alternatives to buckwheat?›
Lower-oxalate options include popcorn (~0 mg), arborio rice (~2 mg), cornflakes (~3 mg), white rice (~3 mg).
Want your exact plate?
Snap your meal and the scanner reads its real oxalate load — and adds anything new to this database.
Oxalate estimates, not medical advice. Seeded from published oxalate references. Values vary by variety, soil, and preparation.
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