Nutrients in 100 grams of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Macros Ratio

Protein Fat Carbs

14%

78%

100 g ▼

Macro Nutrients

Buckwheat

Energy343 kcal

12%

Buckwheat has 343 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat3.4 g

3.5%

Buckwheat has 3.4 g of Fat per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.74 g

2.3%

Buckwheat has 0.741 g of Saturated Fat per 100 grams, which is 2.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.078 g

4.88%

Buckwheat has 0.078 g of Omega 3 per 100 grams, which is 4.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.96 g

5.65%

Buckwheat has 0.961 g of Omega 6 per 100 grams, which is 5.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Buckwheat has 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate71.5 g

55%

Buckwheat has 71.5 g of Carbohydrate per 100 grams, which is 55% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber10 g

26.3%

Buckwheat has 10 g of Fiber per 100 grams, which is 26.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein13.3 g

23.7%

Buckwheat has 13.25 g of Protein per 100 grams, which is 23.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Buckwheat has 0 μg of Vitamin A per 100 grams, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.1 mg

8.4%

Thiamine

Buckwheat has 0.101 mg of Vitamin B1 per 100 grams, which is 8.4% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.43 mg

32.7%

Riboflavin

Buckwheat has 0.425 mg of Vitamin B2 per 100 grams, which is 32.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B37 mg

44%

Niacin, nicotinic acid, niacinamide

Buckwheat has 7.02 mg of Vitamin B3 per 100 grams, which is 44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.23 mg

24.6%

Pantothenic acid

Buckwheat has 1.23 mg of Vitamin B5 per 100 grams, which is 24.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.21 mg

16%

Pyridoxine

Buckwheat has 0.21 mg of Vitamin B6 per 100 grams, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B718.6 μg

62%

Biotin

Buckwheat has 18.6 μg of Vitamin B7 per 100 grams, which is 62% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B930 μg

7.5%

Folates and Folic Acid

Buckwheat has 30 μg of Vitamin B9 per 100 grams, which is 7.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Buckwheat has 0 μg of Vitamin B12 per 100 grams, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Buckwheat has 0 mg of Vitamin C per 100 grams, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Buckwheat has 0 IU of Vitamin D per 100 grams, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Buckwheat

Calcium18 mg

1.8%

Buckwheat has 18 mg of Calcium per 100 grams, which is 1.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.1 mg

122%

Buckwheat has 1.1 mg of Copper per 100 grams, which is 122% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron2.2 mg

27.5%

Buckwheat has 2.2 mg of Iron per 100 grams, which is 27.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium231 mg

55%

Buckwheat has 231 mg of Magnesium per 100 grams, which is 55% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.3 mg

56.5%

Buckwheat has 1.3 mg of Manganese per 100 grams, which is 56.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum55.2 μg

123%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Buckwheat has 55.2 μg of Molybdenum per 100 grams, which is 123% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus347 mg

49.6%

Buckwheat has 347 mg of Phosphorus per 100 grams, which is 49.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium460 mg

13.5%

Buckwheat has 460 mg of Potassium per 100 grams, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.3 μg

15%

Buckwheat has 8.3 μg of Selenium per 100 grams, which is 15% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium1 mg

0.067%

Buckwheat has 1 mg of Sodium per 100 grams, which is 0.067% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.4 mg

22%

Buckwheat has 2.4 mg of Zinc per 100 grams, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water9.75 g

0.26%

Buckwheat has 9.75 g of Water per 100 grams, which is 0.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Buckwheat:

100 grams of Buckwheat is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B7.
It has a good amount of Vitamin B1, Vitamin B6 and Vitamin B9.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 grams of Buckwheat:

100 grams of Buckwheat has outstanding amounts of Copper and Molybdenum.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Zinc.
It also has a good amount of Potassium and Selenium.
While 100 grams of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 grams of Buckwheat:

100 grams of Buckwheat is an excellent source of Carbohydrate, Fiber and Protein.
It has some Fat, Omega 3 and Omega 6.
The product has trace amounts of Saturated Fat.

Compare Buckwheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 grams of Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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