Buckwheat

1 cup (170 g): 583 kcal, 22.5 g protein, 121.6 g carbohydrate and 5.8 g fat.

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Nutrition Facts

Serving size1 cup (170 g)

Amount per serving

Calories580

% Daily Value*

Total Fat 6g	7%
Saturated Fat 1.5g	6%
Trans Fat —
Cholesterol 0mg	0%
Sodium 0mg	0%
Total Carbohydrate 122g	44%
Dietary Fiber 17g	61%
Total Sugars —
Includes Added Sugars —
Protein 23g	45%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 3.7mg	20%
Potassium 780mg	15%

* 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.

Estimated values. — means USDA has no value; ≥ is a lower bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (170 g) gives you

High in Protein (45% DV), Dietary fiber (61% DV), Iron (21% DV), Magnesium (94% DV), Phosphorus (47% DV), Zinc (37% DV), Copper (208% DV), Manganese (96% DV), Selenium (26% DV), Riboflavin (B2) (56% DV), Niacin (B3) (75% DV), Pantothenic acid (B5) (42% DV), Vitamin B6 (21% DV)

Low in cholesterol, sodium

High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).

Where the calories come from

14% protein · 78% carbohydrate · 8% fat

Protein: 23 g 14%
Carbs: 122 g 77%
Fat: 6 g 8%

Compared with other foods

Per 100 g, against every food in USDA's data.

Calories: less than 22% of foods
Protein: more than 60% of foods
Total fat: less than 58% of foods
Carbohydrate: more than 92% of foods
Dietary fiber: more than 96% of foods
Sodium: less than 96% of foods

All nutrients (51)

Amounts for 1 cup (170 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (5)
Nutrient	Portion	100 g	% DV
Calories	583 kcal	343 kcal
Protein	22.5 g	13.3 g	45%
Carbohydrate	122 g	71.5 g	44%
Dietary fiber	17 g	10 g	61%
Water	16.6 g	9.75 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	5.78 g	3.4 g	7%
Saturated fat	1.26 g	0.741 g	6%
Monounsaturated fat	1.77 g	1.04 g
Polyunsaturated fat	1.77 g	1.04 g
Omega-3 EPA	0 g	0 g
Omega-3 DHA	0 g	0 g
Cholesterol	0 mg	0 mg	0%

Minerals (10)
Nutrient	Portion	100 g	% DV
Calcium	30.6 mg	18 mg	2%
Iron	3.74 mg	2.2 mg	21%
Magnesium	393 mg	231 mg	94%
Phosphorus	590 mg	347 mg	47%
Potassium	782 mg	460 mg	17%
Sodium	1.7 mg	1 mg	0%
Zinc	4.08 mg	2.4 mg	37%
Copper	1.87 mg	1.1 mg	208%
Manganese	2.21 mg	1.3 mg	96%
Selenium	14.1 mcg	8.3 mcg	26%

Vitamins (10)
Nutrient	Portion	100 g	% DV
Vitamin A	0 mcg	0 mcg	0%
Vitamin C	0 mg	0 mg	0%
Vitamin D	0 mcg	0 mcg	0%
Thiamin (B1)	0.172 mg	0.101 mg	14%
Riboflavin (B2)	0.723 mg	0.425 mg	56%
Niacin (B3)	11.9 mg	7.02 mg	75%
Pantothenic acid (B5)	2.1 mg	1.23 mg	42%
Vitamin B6	0.357 mg	0.21 mg	21%
Folate	51 mcg	30 mcg	13%
Vitamin B12	0 mcg	0 mcg	0%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.326 g	0.192 g
Threonine	0.86 g	0.506 g
Isoleucine	0.847 g	0.498 g
Leucine	1.41 g	0.832 g
Lysine	1.14 g	0.672 g
Methionine	0.292 g	0.172 g
Cystine	0.389 g	0.229 g
Phenylalanine	0.884 g	0.52 g
Tyrosine	0.41 g	0.241 g
Valine	1.15 g	0.678 g
Arginine	1.67 g	0.982 g
Histidine	0.525 g	0.309 g
Alanine	1.27 g	0.748 g
Aspartic acid	1.93 g	1.13 g
Glutamic acid	3.48 g	2.05 g
Glycine	1.75 g	1.03 g
Proline	0.862 g	0.507 g
Serine	1.16 g	0.685 g

Other (1)
Nutrient	Portion	100 g	% DV
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170286(SR Legacy)
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. fdc.nal.usda.gov
Daily Values and high/low thresholds: FDA, 21 CFR 101.9, 101.54 and 101.62.