Groat nutrition: calories, carbs, GI, protein, fiber, fats
Buckwheat
*all the values are displayed for the amount of 100 grams
Important nutritional characteristics for Groat
|
Glycemic index ⓘ
Source:
Check out our Glycemic index chart page for the full list.
|
54 (low) |
| Glycemic load | 56 (high) |
| Calories ⓘ Calories per 100-gram serving | 343 |
| Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols | 61.5 grams |
| Serving Size ⓘ Serving sizes are 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)
| Serving Size | Calories | Weight |
|---|---|---|
| Calories in 100 grams | 343 | |
| Calories in 1 cup | 583 | 170 g |
Groat Glycemic index (GI)
Source:
Check out our Glycemic index chart page for the full list.
Groat Glycemic load (GL)
Mineral coverage chart
Calcium:
18 mg of 1,000 mg
2%
Iron:
2.2 mg of 8 mg
28%
Magnesium:
231 mg of 420 mg
55%
Phosphorus:
347 mg of 700 mg
50%
Potassium:
460 mg of 3,400 mg
14%
Sodium:
1 mg of 2,300 mg
0%
Zinc:
2.4 mg of 11 mg
22%
Copper:
1.1 mg of 1 mg
122%
Manganese:
1.3 mg of 2 mg
57%
Selenium:
8.3 µg of 55 µg
15%
Choline:
0 mg of 550 mg
0%
Mineral chart - relative view
Magnesium
231 mg
TOP 10%
Phosphorus
347 mg
TOP 13%
Potassium
460 mg
TOP 14%
Copper
1.1 mg
TOP 16%
Manganese
1.3 mg
TOP 30%
Iron
2.2 mg
TOP 34%
Zinc
2.4 mg
TOP 35%
Calcium
18 mg
TOP 57%
Selenium
8.3 µg
TOP 62%
Sodium
1 mg
TOP 98%
Vitamin coverage chart
Vitamin A:
0 IU of 5,000 IU
0%
Vitamin E :
0 mg of 15 mg
0%
Vitamin D:
0 µg of 10 µg
0%
Vitamin C:
0 mg of 90 mg
0%
Vitamin B1:
0.101 mg of 1 mg
8%
Vitamin B2:
0.425 mg of 1 mg
33%
Vitamin B3:
7.02 mg of 16 mg
44%
Vitamin B5:
1.233 mg of 5 mg
25%
Vitamin B6:
0.21 mg of 1 mg
16%
Folate:
30 µg of 400 µg
8%
Vitamin B12:
0 µg of 2 µg
0%
Vitamin K:
0 µg of 120 µg
0%
Vitamin chart - relative view
Vitamin B2
0.425 mg
TOP 17%
Vitamin B3
7.02 mg
TOP 19%
Vitamin B5
1.233 mg
TOP 31%
Folate
30 µg
TOP 42%
Vitamin B1
0.101 mg
TOP 47%
Vitamin B6
0.21 mg
TOP 48%
Vitamin C
0 mg
TOP 100%
Vitamin B12
0 µg
TOP 100%
Vitamin A
0 IU
TOP 100%
Vitamin D
0 µg
TOP 100%
Macronutrients chart
Protein:
Daily Value: 27%
13.25 g of 50 g
27%
Fats:
Daily Value: 5%
3.4 g of 65 g
5%
Carbs:
Daily Value: 24%
71.5 g of 300 g
24%
Water:
Daily Value: 0%
9.75 g of 2,000 g
0%
Other:
2.1 g
Protein quality breakdown
Tryptophan:
192 mg of 280 mg
69%
Threonine:
506 mg of 1,050 mg
48%
Isoleucine:
498 mg of 1,400 mg
36%
Leucine:
832 mg of 2,730 mg
30%
Lysine:
672 mg of 2,100 mg
32%
Methionine:
172 mg of 1,050 mg
16%
Phenylalanine:
520 mg of 1,750 mg
30%
Valine:
678 mg of 1,820 mg
37%
Histidine:
309 mg of 700 mg
44%
Fat type information
Saturated Fat:
0.741 g
Monounsaturated Fat:
1.04 g
Polyunsaturated fat:
1.039 g
Fiber content ratio for Groat
Sugar:
0 g
Fiber:
10 g
Other:
61.5 g
All nutrients for Groat per 100g
| Nutrient | Value | DV% | In TOP % of foods | Comparison |
| Calories | 343kcal | 17% | 24% |
7.3 times more than Orange
|
| Protein | 13.25g | 32% | 37% |
4.7 times more than Broccoli
|
| Fats | 3.4g | 5% | 59% |
9.8 times less than Cheddar Cheese
|
| Vitamin C | 0mg | 0% | 100% |
N/A
|
| Net carbs | 61.5g | N/A | 13% |
1.1 times more than Chocolate
|
| Carbs | 71.5g | 24% | 10% |
2.5 times more than Rice
|
| Cholesterol | 0mg | 0% | 100% |
N/A
|
| Vitamin D | 0µg | 0% | 100% |
N/A
|
| Iron | 2.2mg | 28% | 34% |
1.2 times less than Beef
|
| Calcium | 18mg | 2% | 57% |
6.9 times less than Milk
|
| Potassium | 460mg | 14% | 14% |
3.1 times more than Cucumber
|
| Magnesium | 231mg | 55% | 10% |
1.7 times more than Almond
|
| 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
|
| Phosphorus | 347mg | 50% | 13% |
1.9 times more than Chicken meat
|
| Sodium | 1mg | 0% | 98% |
490 times less than White Bread
|
| Vitamin A | 0IU | 0% | 100% |
N/A
|
| Vitamin A RAE | 0µg | 0% | 100% | |
| Selenium | 8.3µg | 15% | 62% | |
| Manganese | 1.3mg | 57% | 30% | |
| 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 | 7.02mg | 44% | 19% |
1.4 times less than Turkey meat
|
| Vitamin B5 | 1.23mg | 25% | 31% |
1.1 times more than Sunflower seed
|
| Vitamin B6 | 0.21mg | 16% | 48% |
1.8 times more than Oat
|
| Vitamin B12 | 0µg | 0% | 100% |
N/A
|
| Folate | 30µg | 8% | 42% |
2 times less than Brussels sprout
|
| Saturated Fat | 0.74g | 4% | 65% |
8 times less than Beef
|
| Monounsaturated Fat | 1.04g | N/A | 64% |
9.4 times less than Avocado
|
| Polyunsaturated fat | 1.04g | 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
|
| Isoleucine | 0.5mg | 0% | 74% |
1.8 times less than Salmon raw
|
| Leucine | 0.83mg | 0% | 76% |
2.9 times less than Tuna
|
| 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%
Total Fat
3g
5%
Saturated Fat 1g
0%
Cholesterol 0mg
0%
Sodium 1mg
24%
Total Carbohydrate
72g
40%
Dietary Fiber
10g
Total Sugars g
Includes ? g Added Sugars
Protein
13g
Vitamin D
0mcg
0%
Calcium
18mg
2%
Iron
2mg
25%
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
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
Groat nutrition infographic
Infographic link
References
The source of all the nutrient values on the page (excluding the main article and glycemic index text the sources for which are presented separately if present) is the USDA's FoodCentral. The exact link to the food presented on this page can be found below.