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Groat nutrition, glycemic index, calories, net carbs & more

Buckwheat groats, roasted, cooked
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Groat

Groat
Glycemic index ⓘ Source:
Check out our Glycemic index chart page for the full list.
45 (low)
Insulin index ⓘ
N/A
Calories
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)
78% Magnesium
71% Fiber
65% Carbs
65% Net carbs
62% Copper
Explanation: The given food contains more Magnesium than 78% of foods. Note that this food itself is richer in Magnesium than it is in any other nutrient. Similarly, it is relatively rich in Fiber, Carbs, Net carbs, and Copper.

Groat Glycemic index (GI)

45

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% 76%
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

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

Carbohydrate type breakdown

0.4% 0.2% 0.1%
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 Groat

0.9% 2.7% 16.34%
Sugar: 0.9 g
Fiber: 2.7 g
Other: 16.34 g

All nutrients for Groat per 100g

Nutrient DV% In TOP % of foods Value Comparison
Net carbs N/A 35% 17.24g 3.1 times less than Chocolate Chocolate
Protein 8% 68% 3.38g 1.2 times more than Broccoli Broccoli
Fats 1% 79% 0.62g 53.7 times less than Cheese Cheese
Carbs 7% 35% 19.94g 1.4 times less than Rice Rice
Calories 5% 75% 92kcal 2 times more than Orange Orange
Fructose 0% 92% 0.1g 59 times less than Apple Apple
Sugar N/A 67% 0.9g 10 times less than Coca-Cola Coca-Cola
Fiber 11% 29% 2.7g 1.1 times more than Orange Orange
Calcium 1% 85% 7mg 17.9 times less than Milk Milk
Iron 10% 67% 0.8mg 3.3 times less than Beef Beef
Magnesium 12% 22% 51mg 2.7 times less than Almond Almond
Phosphorus 10% 72% 70mg 2.6 times less than Chicken meat Chicken meat
Potassium 3% 85% 88mg 1.7 times less than Cucumber Cucumber
Sodium 0% 92% 4mg 122.5 times less than White Bread White Bread
Zinc 6% 64% 0.61mg 10.3 times less than Beef Beef
Copper 16% 38% 0.15mg Equal to Shiitake Shiitake
Vitamin A 0% 100% 0IU N/A Carrot
Vitamin E 1% 87% 0.09mg 16.2 times less than Kiwifruit Kiwifruit
Vitamin D 0% 100% 0µg N/A Egg
Vitamin C 0% 100% 0mg N/A Lemon
Vitamin B1 3% 78% 0.04mg 6.7 times less than Pea Pea
Vitamin B2 3% 85% 0.04mg 3.3 times less than Avocado Avocado
Vitamin B3 6% 70% 0.94mg 10.2 times less than Turkey meat Turkey meat
Vitamin B5 7% 68% 0.36mg 3.1 times less than Sunflower seed Sunflower seed
Vitamin B6 6% 70% 0.08mg 1.5 times less than Oat Oat
Folate 4% 54% 14µg 4.4 times less than Brussels sprout Brussels sprout
Vitamin B12 0% 100% 0µg N/A Pork
Vitamin K 2% 66% 1.9µg 53.5 times less than Broccoli Broccoli
Tryptophan 0% 86% 0.05mg 6.2 times less than Chicken meat Chicken meat
Threonine 0% 88% 0.13mg 5.6 times less than Beef Beef
Isoleucine 0% 89% 0.13mg 7.2 times less than Salmon Salmon
Leucine 0% 89% 0.21mg 11.5 times less than Tuna Tuna
Lysine 0% 87% 0.17mg 2.6 times less than Tofu Tofu
Methionine 0% 89% 0.04mg 2.2 times less than Quinoa Quinoa
Phenylalanine 0% 89% 0.13mg 5 times less than Egg Egg
Valine 0% 88% 0.17mg 11.7 times less than Soybean Soybean
Histidine 0% 88% 0.08mg 9.5 times less than Turkey meat Turkey meat
Cholesterol 0% 100% 0mg N/A Egg
Saturated Fat 1% 80% 0.13g 44 times less than Beef Beef
Monounsaturated Fat N/A 78% 0.19g 52.1 times less than Avocado Avocado
Polyunsaturated fat N/A 79% 0.19g 250.9 times less than Walnut Walnut

Check out similar food or compare with current

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

Groat nutrition infographic

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.

  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.