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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

Buckwheat
Glycemic index ⓘ Source:
Check out our full article on Buckwheat glycemic index
https://www.sciencedirect.com/science/article/pii/S0002916522004944
Check 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
TOP 22% Magnesium ⓘHigher in Magnesium content than 78% of foods
TOP 29% Fiber ⓘHigher in Fiber content than 71% of foods
TOP 35% Carbs ⓘHigher in Carbs content than 65% of foods
TOP 35% Net carbs ⓘHigher in Net carbs content than 65% of foods
TOP 38% 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/S0002916522004944
Check out our Glycemic index chart page for the full list.
51

Buckwheat Glycemic load (GL)

15

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium Choline 3% 30% 37% 30% 8% 1% 17% 49% 53% 12% 11%
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 Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 0% 2% 0% 0% 10% 9% 18% 22% 18% 11% 0% 5%
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

4% 20% 75%
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 Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 53% 37% 28% 24% 25% 13% 23% 29% 34%
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

26% 37% 37%
Saturated Fat: 0.134 g
Monounsaturated Fat: 0.188 g
Polyunsaturated fat: 0.188 g

Carbohydrate type breakdown

57% 29% 14%
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

5% 14% 82%
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 OrangeOrange
Protein 3.38g 8% 68% 1.2 times more than BroccoliBroccoli
Fats 0.62g 1% 79% 53.7 times less than Cheddar CheeseCheddar Cheese
Vitamin C 0mg 0% 100% N/ALemon
Net carbs 17.24g N/A 35% 3.1 times less than ChocolateChocolate
Carbs 19.94g 7% 35% 1.4 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Iron 0.8mg 10% 67% 3.3 times less than BeefBeef
Calcium 7mg 1% 85% 17.9 times less than MilkMilk
Potassium 88mg 3% 85% 1.7 times less than CucumberCucumber
Magnesium 51mg 12% 22% 2.7 times less than AlmondAlmond
Sugar 0.9g N/A 67% 10 times less than Coca-ColaCoca-Cola
Fiber 2.7g 11% 29% 1.1 times more than OrangeOrange
Copper 0.15mg 16% 38% Equal to ShiitakeShiitake
Zinc 0.61mg 6% 64% 10.3 times less than BeefBeef
Phosphorus 70mg 10% 72% 2.6 times less than Chicken meatChicken meat
Sodium 4mg 0% 92% 122.5 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.09mg 1% 87% 16.2 times less than KiwifruitKiwifruit
Selenium 2.2µg 4% 76%
Manganese 0.4mg 18% 40%
Vitamin B1 0.04mg 3% 78% 6.7 times less than Pea rawPea raw
Vitamin B2 0.04mg 3% 85% 3.3 times less than AvocadoAvocado
Vitamin B3 0.94mg 6% 70% 10.2 times less than Turkey meatTurkey meat
Vitamin B5 0.36mg 7% 68% 3.1 times less than Sunflower seedSunflower seed
Vitamin B6 0.08mg 6% 70% 1.5 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 1.9µg 2% 66% 53.5 times less than BroccoliBroccoli
Folate 14µg 4% 54% 4.4 times less than Brussels sproutBrussels sprout
Saturated Fat 0.13g 1% 80% 44 times less than BeefBeef
Monounsaturated Fat 0.19g N/A 78% 52.1 times less than AvocadoAvocado
Polyunsaturated fat 0.19g N/A 79% 250.9 times less than WalnutWalnut
Tryptophan 0.05mg 0% 86% 6.2 times less than Chicken meatChicken meat
Threonine 0.13mg 0% 88% 5.6 times less than BeefBeef
Isoleucine 0.13mg 0% 89% 7.2 times less than Salmon rawSalmon raw
Leucine 0.21mg 0% 89% 11.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.17mg 0% 87% 2.6 times less than TofuTofu
Methionine 0.04mg 0% 89% 2.2 times less than QuinoaQuinoa
Phenylalanine 0.13mg 0% 89% 5 times less than EggEgg
Valine 0.17mg 0% 88% 11.7 times less than Soybean rawSoybean raw
Histidine 0.08mg 0% 88% 9.5 times less than Turkey meatTurkey meat
Fructose 0.1g 0% 92% 59 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 92
% Daily Value*
2%
Total Fat 1g
0%
Saturated Fat 0g
Trans Fat g
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
ok
 ⓘ 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
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ 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 Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ 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

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.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170686/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.