Buckwheat nutrition: calories, carbs, GI, protein, fiber, fats
Buckwheat groats, roasted, cooked
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Buckwheat
|
Glycemic index ⓘ
Source: Check out our full article on Buckwheat glycemic index https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
|
51 (low) |
| Glycemic load | 15 (medium) |
| Calories ⓘ Calories per 100-gram serving | 92 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 17.24 grams |
| Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (168 grams) |
| Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. | 1 (acidic) |
| Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 | 133mg |
Magnesium ⓘHigher in Magnesium content than 78% of foods
Fiber ⓘHigher in Fiber content than 71% of foods
Carbs ⓘHigher in Carbs content than 65% of foods
Net carbs ⓘHigher in Net carbs content than 65% of foods
Copper ⓘHigher in Copper content than 62% of foods
Buckwheat calories (kcal)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 92 | |
| Calories in 1 cup | 155 | 168 g |
Buckwheat Glycemic index (GI)
Source:
Check out our full article on Buckwheat glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944Check out our Glycemic index chart page for the full list.
Buckwheat Glycemic load (GL)
Mineral coverage chart
Calcium:
7 mg of 1,000 mg
1%
Iron:
0.8 mg of 8 mg
10%
Magnesium:
51 mg of 420 mg
12%
Phosphorus:
70 mg of 700 mg
10%
Potassium:
88 mg of 3,400 mg
3%
Sodium:
4 mg of 2,300 mg
0%
Zinc:
0.61 mg of 11 mg
6%
Copper:
0.146 mg of 1 mg
16%
Manganese:
0.403 mg of 2 mg
18%
Selenium:
2.2 µg of 55 µg
4%
Choline:
20.1 mg of 550 mg
4%
Mineral chart - relative view
Magnesium
51 mg
TOP 22%
Copper
0.146 mg
TOP 38%
Manganese
0.403 mg
TOP 40%
Zinc
0.61 mg
TOP 64%
Iron
0.8 mg
TOP 67%
Phosphorus
70 mg
TOP 72%
Choline
20.1 mg
TOP 75%
Selenium
2.2 µg
TOP 76%
Calcium
7 mg
TOP 85%
Potassium
88 mg
TOP 85%
Sodium
4 mg
TOP 92%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0.09 mg of 15 mg
1%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.04 mg of 1 mg
3%
Vitamin B2:
0.039 mg of 1 mg
3%
Vitamin B3:
0.94 mg of 16 mg
6%
Vitamin B5:
0.359 mg of 5 mg
7%
Vitamin B6:
0.077 mg of 1 mg
6%
Folate:
14 µg of 400 µg
4%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
1.9 µg of 120 µg
2%
Vitamin chart - relative view
Folate
14 µg
TOP 54%
Vitamin K
1.9 µg
TOP 66%
Vitamin B5
0.359 mg
TOP 68%
Vitamin B3
0.94 mg
TOP 70%
Vitamin B6
0.077 mg
TOP 70%
Vitamin B1
0.04 mg
TOP 78%
Vitamin B2
0.039 mg
TOP 85%
Vitamin E
0.09 mg
TOP 87%
Vitamin D
0 µg
TOP 100%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Macronutrients chart
Protein:
Daily Value: 7%
3.38 g of 50 g
7%
Fats:
Daily Value: 1%
0.62 g of 65 g
1%
Carbs:
Daily Value: 7%
19.94 g of 300 g
7%
Water:
Daily Value: 4%
75.63 g of 2,000 g
4%
Other:
0.43 g
Protein quality breakdown
Tryptophan:
49 mg of 280 mg
18%
Threonine:
129 mg of 1,050 mg
12%
Isoleucine:
127 mg of 1,400 mg
9%
Leucine:
212 mg of 2,730 mg
8%
Lysine:
172 mg of 2,100 mg
8%
Methionine:
44 mg of 1,050 mg
4%
Phenylalanine:
133 mg of 1,750 mg
8%
Valine:
173 mg of 1,820 mg
10%
Histidine:
79 mg of 700 mg
11%
Fat type information
Saturated Fat:
0.134 g
Monounsaturated Fat:
0.188 g
Polyunsaturated fat:
0.188 g
Carbohydrate type breakdown
Starch:
0 g
Sucrose:
0.4 g
Glucose:
0.2 g
Fructose:
0.1 g
Lactose:
0 g
Maltose:
0 g
Galactose:
0 g
Fiber content ratio for Buckwheat
Sugar:
0.9 g
Fiber:
2.7 g
Other:
16.34 g
All nutrients for Buckwheat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 92kcal | 5% | 75% |
2 times more than Orange
|
| Protein | 3.38g | 8% | 68% |
1.2 times more than Broccoli
|
| Fats | 0.62g | 1% | 79% |
53.7 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 17.24g | N/A | 35% |
3.1 times less than Chocolate
|
| Carbs | 19.94g | 7% | 35% |
1.4 times less than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 0.8mg | 10% | 67% |
3.3 times less than Beef
|
| Calcium | 7mg | 1% | 85% |
17.9 times less than Milk
|
| Potassium | 88mg | 3% | 85% |
1.7 times less than Cucumber
|
| Magnesium | 51mg | 12% | 22% |
2.7 times less than Almond
|
| Sugar | 0.9g | N/A | 67% |
10 times less than Coca-Cola
|
| Fiber | 2.7g | 11% | 29% |
1.1 times more than Orange
|
| Copper | 0.15mg | 16% | 38% |
Equal to Shiitake
|
| Zinc | 0.61mg | 6% | 64% |
10.3 times less than Beef
|
| Phosphorus | 70mg | 10% | 72% |
2.6 times less than Chicken meat
|
| Sodium | 4mg | 0% | 92% |
122.5 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Vitamin E | 0.09mg | 1% | 87% |
16.2 times less than Kiwifruit
|
| Selenium | 2.2µg | 4% | 76% | |
| Manganese | 0.4mg | 18% | 40% | |
| Vitamin B1 | 0.04mg | 3% | 78% |
6.7 times less than Pea raw
|
| Vitamin B2 | 0.04mg | 3% | 85% |
3.3 times less than Avocado
|
| Vitamin B3 | 0.94mg | 6% | 70% |
10.2 times less than Turkey meat
|
| Vitamin B5 | 0.36mg | 7% | 68% |
3.1 times less than Sunflower seed
|
| Vitamin B6 | 0.08mg | 6% | 70% |
1.5 times less than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Vitamin K | 1.9µg | 2% | 66% |
53.5 times less than Broccoli
|
| Folate | 14µg | 4% | 54% |
4.4 times less than Brussels sprout
|
| Saturated Fat | 0.13g | 1% | 80% |
44 times less than Beef
|
| Monounsaturated Fat | 0.19g | N/A | 78% |
52.1 times less than Avocado
|
| Polyunsaturated fat | 0.19g | N/A | 79% |
250.9 times less than Walnut
|
| Tryptophan | 0.05mg | 0% | 86% |
6.2 times less than Chicken meat
|
| Threonine | 0.13mg | 0% | 88% |
5.6 times less than Beef
|
| Isoleucine | 0.13mg | 0% | 89% |
7.2 times less than Salmon raw
|
| Leucine | 0.21mg | 0% | 89% |
11.5 times less than Tuna
|
| Lysine | 0.17mg | 0% | 87% |
2.6 times less than Tofu
|
| Methionine | 0.04mg | 0% | 89% |
2.2 times less than Quinoa
|
| Phenylalanine | 0.13mg | 0% | 89% |
5 times less than Egg
|
| Valine | 0.17mg | 0% | 88% |
11.7 times less than Soybean raw
|
| Histidine | 0.08mg | 0% | 88% |
9.5 times less than Turkey meat
|
| Fructose | 0.1g | 0% | 92% |
59 times less than Apple
|
| Omega-3 - EPA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DHA | 0g | N/A | 100% |
N/A
|
| Omega-3 - DPA | 0g | N/A | 100% |
N/A
|
Check out similar food or compare with current
NUTRITION FACTS LABEL
Nutrition Facts
___servings per container
Serving Size ______________
Serving Size ______________
Amount Per 100g
Calories 92
% Daily Value*
2%
Total Fat
1g
0%
Saturated Fat 0g
0%
Cholesterol 0mg
0%
Sodium 4mg
7%
Total Carbohydrate
20g
12%
Dietary Fiber
3g
Total Sugars g
Includes ? g Added Sugars
Protein
3g
Vitamin D
0mcg
0%
Calcium
7mg
1%
Iron
1mg
13%
Potassium
88mg
3%
*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Health checks
Low in Cholesterol
ⓘ
Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ⓘ
Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sugars
ⓘ
While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Buckwheat nutrition infographic
Infographic link
References
All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.