Groat nutrition: calories, carbs, GI, protein, fiber, fats
Buckwheat
*all the values are displayed for the amount of 100 grams
Top nutrition facts for Groat
| Calories ⓘ Calories for selected serving | 343 kcal |
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
54 (low) |
| Glycemic load | 56 (high) |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 62 grams |
| Default serving size ⓘ Serving sizes are mostly taken from FDA's Reference Amounts Customarily Consumed (RACCs) | 1 cup (170 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. | 3.4 (acidic) |
Magnesium ⓘHigher in Magnesium content than 90% of foods
Carbs ⓘHigher in Carbs content than 90% of foods
Fiber ⓘHigher in Fiber content than 89% of foods
Phosphorus ⓘHigher in Phosphorus content than 87% of foods
Net carbs ⓘHigher in Net carbs content than 87% of foods
Groat calories (kcal)
| Calories for different serving sizes of groat | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 343 | |
| Calories in 1 cup | 583 | 170 g |
| Calories for different varieties of groat | Calories | Weight |
|---|---|---|
| Buckwheat (this food) | 343 | 100 g |
| Buckwheat flour, whole-groat | 335 | 100 g |
Groat Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Groat Glycemic load (GL)
Mineral coverage chart
Mineral chart - relative view
Vitamin coverage chart
Vitamin A:
0µg of 900µg
0%
Vitamin E:
0mg of 15mg
0%
Vitamin D:
0µg of 20µg
0%
Vitamin C:
0mg of 90mg
0%
Vitamin B1:
0.3mg of 1mg
25%
Vitamin B2:
1.3mg of 1mg
98%
Vitamin B3:
21mg of 16mg
132%
Vitamin B5:
3.7mg of 5mg
74%
Vitamin B6:
0.63mg of 1mg
48%
Folate:
90µg of 400µg
23%
Vitamin B12:
0µg of 2µg
0%
Choline:
0mg of 550mg
0%
Vitamin K:
0µg of 120µg
0%
Vitamin chart - relative view
Macronutrients chart
Protein:
Daily Value: 27%
13.3 g of 50 g
13.3 g (27% of DV )
Fats:
Daily Value: 5%
3.4 g of 65 g
3.4 g (5% of DV )
Carbs:
Daily Value: 24%
71.5 g of 300 g
71.5 g (24% of DV )
Water:
Daily Value: 0%
9.8 g of 2,000 g
9.8 g (0% of DV )
Other:
2.1 g
2.1 g
Protein quality breakdown
Tryptophan:
576mg of 280mg
206%
Threonine:
1518mg of 1,050mg
145%
Isoleucine:
1494mg of 1,400mg
107%
Leucine:
2496mg of 2,730mg
91%
Lysine:
2016mg of 2,100mg
96%
Methionine:
516mg of 1,050mg
49%
Phenylalanine:
1560mg of 1,750mg
89%
Valine:
2034mg of 1,820mg
112%
Histidine:
927mg of 700mg
132%
Fat type information
Saturated fat:
0.74 g
Monounsaturated fat:
1 g
Polyunsaturated fat:
1 g
Fiber content ratio for Groat
Sugar:
0 g
Fiber:
10 g
Other:
62 g
All nutrients for Groat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Vitamin A | 0µg | 0% | 100% | |
| Calories | 343kcal | 17% | 24% |
7.3 times more than Orange
|
| Protein | 13g | 32% | 37% |
4.7 times more than Broccoli
|
| Fats | 3.4g | 5% | 59% |
9.8 times less than Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 62g | N/A | 13% |
1.1 times more than Chocolate
|
| Carbs | 72g | 24% | 10% |
2.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Magnesium | 231mg | 55% | 10% |
1.7 times more than Almonds
|
| Calcium | 18mg | 2% | 57% |
6.9 times less than Milk
|
| Potassium | 460mg | 14% | 14% |
3.1 times more than Cucumber
|
| Iron | 2.2mg | 28% | 34% |
1.2 times less than Beef broiled
|
| Fiber | 10g | 40% | 11% |
4.2 times more than Orange
|
| Copper | 1.1mg | 122% | 16% |
7.7 times more than Shiitake
|
| Zinc | 2.4mg | 22% | 35% |
2.6 times less than Beef broiled
|
| Phosphorus | 347mg | 50% | 13% |
1.9 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White bread
|
| Manganese | 1.3mg | 57% | 30% | |
| Selenium | 8.3µg | 15% | 62% | |
| Vitamin B1 | 0.1mg | 8% | 47% |
2.6 times less than Pea raw
|
| Vitamin B2 | 0.43mg | 33% | 17% |
3.3 times more than Avocado
|
| Vitamin B3 | 7mg | 44% | 19% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 1.2mg | 25% | 31% |
1.1 times more than Sunflower seeds
|
| Vitamin B6 | 0.21mg | 16% | 48% |
1.8 times more than Oats
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 30µg | 8% | 42% |
2 times less than Brussels sprouts
|
| Saturated fat | 0.74g | 4% | 65% |
8 times less than Beef broiled
|
| Monounsaturated fat | 1g | N/A | 64% |
9.4 times less than Avocado
|
| Polyunsaturated fat | 1g | N/A | 45% |
45.4 times less than Walnut
|
| Tryptophan | 0.19mg | 0% | 67% |
1.6 times less than Chicken meat
|
| Threonine | 0.51mg | 0% | 73% |
1.4 times less than Beef broiled
|
| Isoleucine | 0.5mg | 0% | 74% |
1.8 times less than Salmon raw
|
| Leucine | 0.83mg | 0% | 76% |
2.9 times less than Tuna Bluefin
|
| Lysine | 0.67mg | 0% | 74% |
1.5 times more than Tofu
|
| Methionine | 0.17mg | 0% | 77% |
1.8 times more than Quinoa
|
| Phenylalanine | 0.52mg | 0% | 75% |
1.3 times less than Egg
|
| Valine | 0.68mg | 0% | 72% |
3 times less than Soybean raw
|
| Histidine | 0.31mg | 0% | 74% |
2.4 times less than Turkey meat
|
| 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 343
% Daily Value*
5.2%
Total Fat
3.4g
3.4%
Saturated Fat 0.74g
0
Trans Fat
0g
0
Cholesterol 0mg
0.04%
Sodium 1mg
24%
Total Carbohydrate
72g
40%
Dietary Fiber
10g
Total Sugars 0g
Includes ? g Added Sugars
Protein
13g
Vitamin D
0mcg
0
Calcium
18mg
1.8%
Iron
2.2mg
28%
Potassium
460mg
14%
*
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
ⓘ
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
Low in Cholesterol
ⓘ
Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans 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 Saturated Fats
ⓘ
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
Low in Sugars
Groat 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.