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Nutrients in 100 grams of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs
14%
6%
80%
100 g ▼

Macro Nutrients

Boiled Buckwheat
Energy92 kcal
3.17%
Cooked Buckwheat Groats have 92 kcal of Energy per 100 grams, which is 3.17% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years
Fat0.62 g
0.64%
Cooked Buckwheat Groats have 0.62 g of Fat per 100 grams, which is 0.64% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years
Saturated Fat0.13 g
0.42%
Cooked Buckwheat Groats have 0.134 g of Saturated Fat per 100 grams, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years
Omega 30.014 g
0.88%
Cooked Buckwheat Groats have 0.014 g of Omega 3 per 100 grams, which is 0.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years
Omega 60.17 g
1.02%
Cooked Buckwheat Groats have 0.174 g of Omega 6 per 100 grams, which is 1.02% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years
Cholesterol0 mg
0%
Cooked Buckwheat Groats have 0 mg of Cholesterol per 100 grams, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years
Carbohydrate20 g
15.3%
Cooked Buckwheat Groats have 19.94 g of Carbohydrate per 100 grams, which is 15.3% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years
Sugars0.9 g
1.24%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Cooked Buckwheat Groats have 0.9 g of Sugars per 100 grams, which is 1.24% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Fructose0.1 g
0.14%
≤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]
Cooked Buckwheat Groats have 0.1 g of Fructose per 100 grams, which is 0.14% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years
Glucose0.2 g
%
Cooked Buckwheat Groats have 0.2 g of Glucose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Sucrose0.4 g
%
Cooked Buckwheat Groats have 0.4 g of Sucrose per 100 grams, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years
Fiber2.7 g
7.1%
Cooked Buckwheat Groats have 2.7 g of Fiber per 100 grams, which is 7.1% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years
Protein3.38 g
6.04%
Cooked Buckwheat Groats have 3.38 g of Protein per 100 grams, which is 6.04% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Buckwheat
Vitamin A0 μg
0%
RAE, retinol activity equivalents
Cooked Buckwheat Groats have 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 B10.04 mg
3.33%
Thiamine
Cooked Buckwheat Groats have 0.04 mg of Vitamin B1 per 100 grams, which is 3.33% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.039 mg
3%
Riboflavin
Cooked Buckwheat Groats have 0.039 mg of Vitamin B2 per 100 grams, which is 3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.94 mg
5.88%
Niacin, nicotinic acid, niacinamide
Cooked Buckwheat Groats have 0.94 mg of Vitamin B3 per 100 grams, which is 5.88% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.36 mg
7.2%
Pantothenic acid
Cooked Buckwheat Groats have 0.359 mg of Vitamin B5 per 100 grams, which is 7.2% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.077 mg
5.92%
Pyridoxine
Cooked Buckwheat Groats have 0.077 mg of Vitamin B6 per 100 grams, which is 5.92% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B914 μg
3.5%
Folates and Folic Acid
Cooked Buckwheat Groats have 14 μg of Vitamin B9 per 100 grams, which is 3.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Cooked Buckwheat Groats have 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
0%
Ascorbic acid
Cooked Buckwheat Groats have 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
0%
Calciferol, cholecalciferol, ergocalciferol
Cooked Buckwheat Groats have 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 E0.09 mg
0.6%
Tocopherols and Tocotrienols
Cooked Buckwheat Groats have 0.09 mg of Vitamin E per 100 grams, which is 0.6% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years
Vitamin K1.9 μg
1.6%
Phytomenadione or phylloquinone
Cooked Buckwheat Groats have 1.9 μg of Vitamin K per 100 grams, which is 1.6% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat
Calcium7 mg
0.7%
Cooked Buckwheat Groats have 7 mg of Calcium per 100 grams, which is 0.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years
Copper0.15 mg
16.2%
Cooked Buckwheat Groats have 0.146 mg of Copper per 100 grams, which is 16.2% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron0.8 mg
10%
Cooked Buckwheat Groats have 0.8 mg of Iron per 100 grams, which is 10% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years
Magnesium51 mg
12%
Cooked Buckwheat Groats have 51 mg of Magnesium per 100 grams, which is 12% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years
Manganese0.4 mg
17.5%
Cooked Buckwheat Groats have 0.403 mg of Manganese per 100 grams, which is 17.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus70 mg
10%
Cooked Buckwheat Groats have 70 mg of Phosphorus per 100 grams, which is 10% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years
Potassium88 mg
2.6%
Cooked Buckwheat Groats have 88 mg of Potassium per 100 grams, which is 2.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years
Selenium2.2 μg
4%
Cooked Buckwheat Groats have 2.2 μg of Selenium per 100 grams, which is 4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years
Sodium4 mg
0.27%
Cooked Buckwheat Groats have 4 mg of Sodium per 100 grams, which is 0.27% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years
Zinc0.61 mg
5.55%
Cooked Buckwheat Groats have 0.61 mg of Zinc per 100 grams, which is 5.55% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years
Water75.6 g
2.04%
Cooked Buckwheat Groats have 75.63 g of Water per 100 grams, which is 2.04% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years
Vitamins in 100 grams of Cooked Buckwheat Groats:
Minerals in 100 grams of Cooked Buckwheat Groats:
Macronutrients in 100 grams of Cooked Buckwheat Groats:



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