Buckwheat groats, roasted, cooked

1 cup (168 g): 155 kcal, 5.7 g protein, 33.5 g carbohydrate and 1 g fat.

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Nutrition Facts

Serving size1 cup (168 g)

Amount per serving

Calories150

% Daily Value*

Total Fat 1g	1%
Saturated Fat 0g	1%
Trans Fat —
Cholesterol 0mg	0%
Sodium 5mg	0%
Total Carbohydrate 33g	12%
Dietary Fiber 5g	16%
Total Sugars 2g
Includes Added Sugars ≤2g	≤3%
Protein 6g	11%
Vitamin D 0mcg	0%
Calcium 10mg	0%
Iron 1.3mg	8%
Potassium 150mg	4%

* 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. USDA doesn't report added sugars here; they can't exceed total sugars, so ≤ is an upper bound. Source: USDA FoodData Central. Disclaimer.

What 1 cup (168 g) gives you

High in Magnesium (20% DV), Copper (27% DV), Manganese (29% DV)

Low in total fat, saturated fat, 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 · 81% carbohydrate · 5% fat

Protein: 6 g 14%
Carbs: 33 g 81%
Fat: 1 g 6%

Compared with other foods

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

Calories: less than 74% of foods
Protein: more than 32% of foods
Total fat: less than 77% of foods
Carbohydrate: more than 68% of foods
Dietary fiber: more than 78% of foods
Total sugars: less than 55% of foods
Sodium: less than 90% of foods

All nutrients (56)

Amounts for 1 cup (168 g) and per 100 g. % Daily Value is for the portion, where the FDA sets one.

Energy and macronutrients (6)
Nutrient	Portion	100 g	% DV
Calories	155 kcal	92 kcal
Protein	5.68 g	3.38 g	11%
Carbohydrate	33.5 g	19.9 g	12%
Dietary fiber	4.54 g	2.7 g	16%
Total sugars	1.51 g	0.9 g
Water	127 g	75.6 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	1.04 g	0.62 g	1%
Saturated fat	0.225 g	0.134 g	1%
Monounsaturated fat	0.316 g	0.188 g
Polyunsaturated fat	0.316 g	0.188 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	11.8 mg	7 mg	1%
Iron	1.34 mg	0.8 mg	7%
Magnesium	85.7 mg	51 mg	20%
Phosphorus	118 mg	70 mg	9%
Potassium	148 mg	88 mg	3%
Sodium	6.72 mg	4 mg	0%
Zinc	1.02 mg	0.61 mg	9%
Copper	0.245 mg	0.146 mg	27%
Manganese	0.677 mg	0.403 mg	29%
Selenium	3.7 mcg	2.2 mcg	7%

Vitamins (13)
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%
Vitamin E	0.151 mg	0.09 mg	1%
Vitamin K	3.19 mcg	1.9 mcg	3%
Thiamin (B1)	0.067 mg	0.04 mg	6%
Riboflavin (B2)	0.066 mg	0.039 mg	5%
Niacin (B3)	1.58 mg	0.94 mg	10%
Pantothenic acid (B5)	0.603 mg	0.359 mg	12%
Vitamin B6	0.129 mg	0.077 mg	8%
Folate	23.5 mcg	14 mcg	6%
Vitamin B12	0 mcg	0 mcg	0%
Choline	33.8 mg	20.1 mg	6%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.082 g	0.049 g
Threonine	0.217 g	0.129 g
Isoleucine	0.213 g	0.127 g
Leucine	0.356 g	0.212 g
Lysine	0.289 g	0.172 g
Methionine	0.074 g	0.044 g
Cystine	0.097 g	0.058 g
Phenylalanine	0.223 g	0.133 g
Tyrosine	0.104 g	0.062 g
Valine	0.291 g	0.173 g
Arginine	0.42 g	0.25 g
Histidine	0.133 g	0.079 g
Alanine	0.321 g	0.191 g
Aspartic acid	0.486 g	0.289 g
Glutamic acid	0.877 g	0.522 g
Glycine	0.442 g	0.263 g
Proline	0.217 g	0.129 g
Serine	0.294 g	0.175 g

Other (2)
Nutrient	Portion	100 g	% DV
Caffeine	0 mg	0 mg
Alcohol	0 g	0 g

Similar foods

Sources

USDA FoodData Central record 170686(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.