Nutrients in 100 calories of Boiled Buckwheat

Cooked Buckwheat Groats, also known as kasha.

Weight per 100 Calories

Boiled Buckwheat

109g

Cooked Buckwheat Groats has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

80%

100 kcal ▼

Macro Nutrients

Boiled Buckwheat

Energy100 kcal

3.45%

Cooked Buckwheat Groats have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.67 g

0.69%

Cooked Buckwheat Groats have 0.67391304347826 g of Fat per 100 calories, which is 0.69% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.46%

Cooked Buckwheat Groats have 0.14565217391304 g of Saturated Fat per 100 calories, which is 0.46% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.015 g

0.95%

Cooked Buckwheat Groats have 0.015217391304348 g of Omega 3 per 100 calories, which is 0.95% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.19 g

1.1%

Cooked Buckwheat Groats have 0.18913043478261 g of Omega 6 per 100 calories, which is 1.1% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Cooked Buckwheat Groats have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21.7 g

16.7%

Cooked Buckwheat Groats have 21.673913043478 g of Carbohydrate per 100 calories, which is 16.7% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars0.98 g

1.35%

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

Cooked Buckwheat Groats have 0.97826086956522 g of Sugars per 100 calories, which is 1.35% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose0.11 g

0.15%

≤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 0.10869565217391 g of Fructose per 100 calories, which is 0.15% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose0.22 g

Cooked Buckwheat Groats have 0.21739130434783 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose0.43 g

Cooked Buckwheat Groats have 0.43478260869565 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber2.93 g

7.72%

Cooked Buckwheat Groats have 2.9347826086957 g of Fiber per 100 calories, which is 7.72% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.67 g

6.56%

Cooked Buckwheat Groats have 3.6739130434783 g of Protein per 100 calories, which is 6.56% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Boiled Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Cooked Buckwheat Groats have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.043 mg

3.62%

Thiamine

Cooked Buckwheat Groats have 0.043478260869565 mg of Vitamin B1 per 100 calories, which is 3.62% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.042 mg

3.26%

Riboflavin

Cooked Buckwheat Groats have 0.042391304347826 mg of Vitamin B2 per 100 calories, which is 3.26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.02 mg

6.4%

Niacin, nicotinic acid, niacinamide

Cooked Buckwheat Groats have 1.0217391304348 mg of Vitamin B3 per 100 calories, which is 6.4% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.39 mg

7.8%

Pantothenic acid

Cooked Buckwheat Groats have 0.39021739130435 mg of Vitamin B5 per 100 calories, which is 7.8% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.084 mg

6.44%

Pyridoxine

Cooked Buckwheat Groats have 0.083695652173913 mg of Vitamin B6 per 100 calories, which is 6.44% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B915.2 μg

3.8%

Folates and Folic Acid

Cooked Buckwheat Groats have 15.217391304348 μg of Vitamin B9 per 100 calories, which is 3.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Cooked Buckwheat Groats have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

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

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Cooked Buckwheat Groats have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E0.098 mg

0.65%

Tocopherols and Tocotrienols

Cooked Buckwheat Groats have 0.097826086956522 mg of Vitamin E per 100 calories, which is 0.65% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K2.07 μg

1.72%

Phytomenadione or phylloquinone

Cooked Buckwheat Groats have 2.0652173913043 μg of Vitamin K per 100 calories, which is 1.72% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Buckwheat

Calcium7.6 mg

0.76%

Cooked Buckwheat Groats have 7.6086956521739 mg of Calcium per 100 calories, which is 0.76% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.16 mg

17.6%

Cooked Buckwheat Groats have 0.15869565217391 mg of Copper per 100 calories, which is 17.6% 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

Iron0.87 mg

11%

Cooked Buckwheat Groats have 0.8695652173913 mg of Iron per 100 calories, which is 11% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium55.4 mg

13%

Cooked Buckwheat Groats have 55.434782608696 mg of Magnesium per 100 calories, which is 13% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.44 mg

19%

Cooked Buckwheat Groats have 0.43804347826087 mg of Manganese per 100 calories, which is 19% 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

Phosphorus76 mg

11%

Cooked Buckwheat Groats have 76.086956521739 mg of Phosphorus per 100 calories, which is 11% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium96 mg

2.8%

Cooked Buckwheat Groats have 95.652173913043 mg of Potassium per 100 calories, which is 2.8% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.35%

Cooked Buckwheat Groats have 2.3913043478261 μg of Selenium per 100 calories, which is 4.35% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium4.35 mg

0.29%

Cooked Buckwheat Groats have 4.3478260869565 mg of Sodium per 100 calories, which is 0.29% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.66 mg

6.03%

Cooked Buckwheat Groats have 0.66304347826087 mg of Zinc per 100 calories, which is 6.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water82.2 g

2.22%

Cooked Buckwheat Groats have 82.20652173913 g of Water per 100 calories, which is 2.22% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Cooked Buckwheat Groats:

100 calories of Boiled Buckwheat has a good amount of Vitamin B5.
It has some Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9.
While 100 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E.

Minerals in 100 calories of Cooked Buckwheat Groats:

100 calories of Boiled Buckwheat has a good amount of Copper, Iron, Magnesium, Manganese and Phosphorus.
It has some Potassium, Selenium and Zinc.
While 100 calories of product has trace amounts of Calcium, it has no Sodium.

Macronutrients in 100 calories of Cooked Buckwheat Groats:

100 calories of Boiled Buckwheat has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Omega 3, Omega 6 and Sugars, it has no Fat, Saturated Fat, Fructose, Glucose and Sucrose.

Compare Cooked Buckwheat Groats with:

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

Food Info

Nutrients in 100 calories of Boiled Buckwheat

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Cooked Buckwheat Groats with: