Dry Buckwheat
Good nutritional profile
Roasted buckwheat groats (kasha), values for the dry groats.
Dry roasted buckwheat groats as sold, a staple of Russian, Ukrainian and Polish cooking, simmered in about twice their volume of water into kasha; buckwheat is a seed rather than a cereal and has no gluten. A 60 g dry portion gives about 210 kcal, 7 g of protein and 6 g of fiber, and is high in manganese, copper and magnesium, with useful niacin, phosphorus and zinc. Log the dry weight: groats swell to 3.5 to 4 times their weight, so 60 g dry makes about 225 g of kasha.
Nutrition values are for the raw product
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 11.7g | 20.9% |
| Fat | 2.7g | 3.9% |
| Carbs | 75g | 25.0% |
| Simple Sugars | 26.25g | Estimate |
| Complex Carbs | 38.45g | Estimate |
| Fiber | 10.3g | 41.2% |
| Water | 8g | 0.3% |
| Calories | 346 | 15.4% |
Glycemic Index
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Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 0.59 | g | 2.9% |
| Monounsaturated | 0.83 | g | 3.3% |
| Polyunsaturated | 0.83 | g | 6.4% |
| Omega-3 | 0.249 | g | Estimate |
| Omega-6 | 0.581 | 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 | 0.34 | mg |
| Selenium | 8.4 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin B1 | 0.224 | mg | 18.7% |
| vitamin B2 | 0.271 | mg | 20.8% |
| vitamin B3 | 5.14 | mg | 32.1% |
| vitamin B6 | 0.353 | mg | 20.8% |
| vitamin B9 | 42 | mcg | 10.5% |
| vitamin E | 0.34 | mg | 2.3% |
| vitamin K | 7.1 | mcg | 5.9% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 17 | mg | 1.7% |
| iron | 2.47 | mg | 13.7% |
| magnesium | 221 | mg | 55.3% |
| phosphorus | 319 | mg | 45.6% |
| potassium | 320 | mg | 12.3% |
| sodium | 11 | mg | 0.5% |
| zinc | 2.42 | mg | 22.0% |
| copper | 0.624 | mg | 69.3% |
| manganese | 1.618 | mg | 70.3% |
| selenium | 8.4 | mcg | 15.3% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 273 | mg | 39.0% | 108% |
| Isoleucine | 441 | mg | 31.5% | 93% |
| Leucine limiting | 736 | mg | 27.0% | 76% |
| Lysine | 595 | mg | 28.3% | 78% |
| Methionine | 355 | mg | 33.8% | 98% |
| Phenylalanine | 674 | mg | 38.5% | 104% |
| Threonine | 448 | mg | 42.7% | 113% |
| Tryptophan | 170 | mg | 60.7% | 163% |
| Valine | 600 | mg | 33.0% | 95% |
Compare with other products
Values per 100 g
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