Nutrients in 100 grams of Roasted Buckwheat

Roasted Buckwheat Groats, also known as kasha.

Macros Ratio

Protein Fat Carbs

13%

80%

100 g ▼

Macro Nutrients

Roasted Buckwheat

Energy346 kcal

12%

Roasted Buckwheat Groats have 346 kcal of Energy per 100 grams, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.7 g

2.8%

Roasted Buckwheat Groats have 2.71 g of Fat per 100 grams, which is 2.8% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.59 g

1.85%

Roasted Buckwheat Groats have 0.591 g of Saturated Fat per 100 grams, which is 1.85% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.062 g

3.88%

Roasted Buckwheat Groats have 0.062 g of Omega 3 per 100 grams, which is 3.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.77 g

4.5%

Roasted Buckwheat Groats have 0.766 g of Omega 6 per 100 grams, which is 4.5% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Roasted 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

Carbohydrate75 g

57.7%

Roasted Buckwheat Groats have 74.95 g of Carbohydrate per 100 grams, which is 57.7% 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

Fiber10.3 g

27%

Roasted Buckwheat Groats have 10.3 g of Fiber per 100 grams, which is 27% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein11.7 g

21%

Roasted Buckwheat Groats have 11.73 g of Protein per 100 grams, which is 21% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Roasted Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Roasted 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 B10.22 mg

18.7%

Thiamine

Roasted Buckwheat Groats have 0.224 mg of Vitamin B1 per 100 grams, which is 18.7% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.27 mg

21%

Riboflavin

Roasted Buckwheat Groats have 0.271 mg of Vitamin B2 per 100 grams, which is 21% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.14 mg

32%

Niacin, nicotinic acid, niacinamide

Roasted Buckwheat Groats have 5.135 mg of Vitamin B3 per 100 grams, which is 32% 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

Roasted Buckwheat Groats have 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 B60.35 mg

27%

Pyridoxine

Roasted Buckwheat Groats have 0.353 mg of Vitamin B6 per 100 grams, which is 27% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B942 μg

10.5%

Folates and Folic Acid

Roasted Buckwheat Groats have 42 μg of Vitamin B9 per 100 grams, which is 10.5% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Roasted 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

Ascorbic acid

Roasted 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

Calciferol, cholecalciferol, ergocalciferol

Roasted 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Roasted Buckwheat

Calcium17 mg

1.7%

Roasted Buckwheat Groats have 17 mg of Calcium per 100 grams, which is 1.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.62 mg

69.3%

Roasted Buckwheat Groats have 0.624 mg of Copper per 100 grams, which is 69.3% 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

Iron2.47 mg

31%

Roasted Buckwheat Groats have 2.47 mg of Iron per 100 grams, which is 31% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium221 mg

52.6%

Roasted Buckwheat Groats have 221 mg of Magnesium per 100 grams, which is 52.6% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.6 mg

70.3%

Roasted Buckwheat Groats have 1.618 mg of Manganese per 100 grams, which is 70.3% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus319 mg

45.6%

Roasted Buckwheat Groats have 319 mg of Phosphorus per 100 grams, which is 45.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium320 mg

9.4%

Roasted Buckwheat Groats have 320 mg of Potassium per 100 grams, which is 9.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium8.4 μg

15.3%

Roasted Buckwheat Groats have 8.4 μg of Selenium per 100 grams, which is 15.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium11 mg

0.73%

Roasted Buckwheat Groats have 11 mg of Sodium per 100 grams, which is 0.73% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.42 mg

22%

Roasted Buckwheat Groats have 2.42 mg of Zinc per 100 grams, which is 22% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water8.4 g

0.23%

Roasted Buckwheat Groats have 8.41 g of Water per 100 grams, which is 0.23% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 grams of Roasted Buckwheat Groats:

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

Minerals in 100 grams of Roasted Buckwheat Groats:

100 grams of Roasted Buckwheat is an excellent source of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc.
It has a good amount of Potassium and Selenium.
The product has trace amounts of Calcium and Sodium.

Macronutrients in 100 grams of Roasted Buckwheat Groats:

100 grams of Roasted 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 Roasted Buckwheat Groats with:

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

Food Info

Nutrients in 100 grams of Roasted Buckwheat

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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