Buckwheat groats, roasted, dry

Per 100g · Cereal Grains and Pasta · USDA SR Legacy

346

Calories

11.7g

Protein

74.9g

Carbs

2.71g

Fat

Macro Distribution (kcal)

Protein 13%
Carbs 81%
Fat 7%
Serving size:

Nutrition Facts per 100g

Nutrient Amount % DV
Energy
Energy 346 kcal —
Macronutrients
Water 8.41 g —
Protein 11.7 g
23% (High)
Total lipid (fat) 2.71 g
3% (Low)
Carbohydrate, by difference 74.9 g
27% (High)
Fiber, total dietary 10.3 g
37% (High)
Fats & Fatty Acids
Fatty acids, total saturated 0.591 g
3% (Low)
Fatty acids, total monounsaturated 0.828 g —
Cholesterol 0 mg
0% (Low)
Vitamins
Vitamin C, total ascorbic acid 0 mg
0% (Low)
Thiamin (Vitamin B1) 0.224 mg
19% (Moderate)
Riboflavin (Vitamin B2) 0.271 mg
21% (High)
Niacin (Vitamin B3) 5.14 mg
32% (High)
Pantothenic acid (Vitamin B5) 1.23 mg
25% (High)
Vitamin B-6 — Pyridoxine 0.353 mg
21% (High)
Biotin (Vitamin B7) 42.0 ug
11% (Moderate)
Folate, total (Vitamin B9) 0 ug —
Choline, total 54.2 mg
10% (Moderate)
Vitamin B-12 — Cobalamin 0 ug
0% (Low)
Vitamin A, RAE 0 ug
0% (Low)
Vitamin D (D2 + D3) 0 ug
0% (Low)
Minerals
Calcium, Ca 17.0 mg
1% (Low)
Iron, Fe 2.47 mg
14% (Moderate)
Magnesium, Mg 221.0 mg
53% (High)
Phosphorus, P 319.0 mg
26% (High)
Potassium, K 320.0 mg
7% (Low)
Sodium, Na 11.0 mg
0% (Low)
Zinc, Zn 2.42 mg
22% (High)
Copper, Cu 0.624 mg
69% (High)
Manganese, Mn 1.62 mg
70% (High)
Selenium, Se 8.40 ug
15% (Moderate)
Other
Energy 1448.0 kj —
Ash 2.20 g —
Folic acid (Vitamin B9 — synthetic) 42.0 ug —
Folate, DFE (Vitamin B9 — dietary folate equivalents) 42.0 ug —
Betaine 2.60 mg —
Betaine 2.60 mg —
Retinol 0 ug —
Vitamin A, IU 0 IU —
Vitamin D (D2 + D3 — total) 0 IU —
SFA 4:0 (Butyric acid) 0 g —
SFA 6:0 (Caproic acid) 0 g —
SFA 8:0 (Caprylic acid) 0.028 g —
SFA 10:0 (Capric acid) 0.014 g —
SFA 12:0 (Lauric acid) 0.008 g —
SFA 14:0 (Myristic acid) 0.020 g —
SFA 16:0 (Palmitic acid) 0.359 g —
SFA 18:0 (Stearic acid) 0.038 g —
MUFA 16:1 (Omega-7, Palmitoleic acid) 0.018 g —
MUFA 18:1 (Omega-9, Oleic acid family) 0.788 g —
MUFA 20:1 (Omega-9, Gondoic / Gadoleic acid) 0 g —
MUFA 22:1 (Omega-9, Erucic acid family) 0.009 g —
Fatty acids, total polyunsaturated 0.828 g —
PUFA 18:2 (Omega-6, Linoleic acid) 0.766 g —
PUFA 18:3 (Omega-3, Alpha-linolenic family) 0.062 g —
PUFA 18:4 n-3 (Omega-3, SDA — Stearidonic acid) 0 g —
PUFA 20:4 (Omega-6, Arachidonic acid family) 0 g —
PUFA 20:5 n-3 (Omega-3, EPA — Eicosapentaenoic acid) 0 g —
PUFA 22:5 n-3 (Omega-3, DPA — Docosapentaenoic acid) 0 g —
PUFA 22:6 n-3 (Omega-3, DHA — Docosahexaenoic acid) 0 g —
Tryptophan (EAA) 0.170 g —
Threonine (EAA) 0.448 g —
Isoleucine (EAA, BCAA) 0.441 g —
Leucine (EAA, BCAA) 0.736 g —
Lysine (EAA) 0.595 g —
Methionine (EAA) 0.153 g —
Cystine (conditionally essential) 0.202 g —
Phenylalanine (EAA) 0.461 g —
Tyrosine (conditionally essential) 0.213 g —
Valine (EAA, BCAA) 0.600 g —
Arginine (conditionally essential) 0.869 g —
Histidine (EAA) 0.273 g —
Alanine 0.662 g —
Aspartic acid 1.00 g —
Glutamic acid 1.81 g —
Glycine (conditionally essential) 0.912 g —
Proline (conditionally essential) 0.449 g —
Serine 0.606 g —
Alcohol, ethyl 0 g —
Apigenin 0.280 mg —
Quercetin 7.09 mg —
Choline
Choline from glycerophoshocholine 1.10 mg —
Choline from phosphatidylcholine 21.0 mg —
Choline from phosphocholine 0.700 mg —
Choline from sphingomyelin 0.400 mg —
Free Choline 32.0 mg —
Total Choline 54.0 mg —

* % Daily Values based on 2,000 calorie diet (FDA 2020 guidelines). Individual needs may vary.

Consider supplementing

Buckwheat groats, roasted, dry is low in these nutrients — a supplement can help fill the gap.

Vitamin B12 (0% DV) Vitamin A (0% DV) Calcium (1% DV) Folate (11% DV)

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