Buckwheat
Good nutritional profile
Roasted buckwheat groats (kasha), values for groats cooked in water.
Buckwheat is the seed of a plant related to sorrel and rhubarb, not a cereal grain, and it contains no gluten. Roasted groats are boiled into kasha and eaten as a side dish or porridge. A 150 g cooked portion gives about 140 kcal, 5 g of protein and 4 g of fiber, and it is a good source of manganese, copper and magnesium. Dry groats swell to three to four times their weight when cooked, so 40-50 g of dry groats makes one portion.
Nutrition values are for the cooked product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 3.4g | 6.1% |
| Fat | 0.6g | 0.9% |
| Carbs | 19.9g | 6.6% |
| Simple Sugars | 6.96g | Estimate |
| Complex Carbs | 10.23g | Estimate |
| Fiber | 2.7g | 10.8% |
| Water | 76g | 3.0% |
| Calories | 92 | 4.1% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.13 | g | 0.7% |
| Monounsaturated | 0.19 | g | 0.8% |
| Polyunsaturated | 0.19 | g | 1.5% |
| Omega-3 | 0.057 | g | Estimate |
| Omega-6 | 0.133 | g | Estimate |
| Trans | 0 | g | 0.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin E | 0.09 | mg |
| Selenium | 2.2 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.04 | mg | 3.3% |
| vitamin B2 | 0.039 | mg | 3.0% |
| vitamin B3 | 0.94 | mg | 5.9% |
| vitamin B6 | 0.077 | mg | 4.5% |
| vitamin B9 | 14 | mcg | 3.5% |
| vitamin E | 0.09 | mg | 0.6% |
| vitamin K | 1.9 | mcg | 1.6% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 7 | mg | 0.7% |
| iron | 0.8 | mg | 4.4% |
| magnesium | 51 | mg | 12.8% |
| phosphorus | 70 | mg | 10.0% |
| potassium | 88 | mg | 3.4% |
| sodium | 4 | mg | 0.2% |
| zinc | 0.61 | mg | 5.5% |
| copper | 0.146 | mg | 16.2% |
| manganese | 0.403 | mg | 17.5% |
| selenium | 2.2 | mcg | 4.0% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 79 | mg | 11.3% | 107% |
| Isoleucine | 127 | mg | 9.1% | 92% |
| Leucine limiting | 212 | mg | 7.8% | 76% |
| Lysine | 172 | mg | 8.2% | 78% |
| Methionine | 102 | mg | 9.7% | 97% |
| Phenylalanine | 195 | mg | 11.1% | 104% |
| Threonine | 129 | mg | 12.3% | 112% |
| Tryptophan | 49 | mg | 17.5% | 162% |
| Valine | 173 | mg | 9.5% | 94% |
Compare with other products
Values per 100 g
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