Buckwheat groats, roasted, dry

1 cup (164 g): 567 kcal, 19.2 g protein, 122.9 g carbohydrate and 4.4 g fat.

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Nutrition Facts

Serving size1 cup (164 g)

Amount per serving

Calories570

% Daily Value*

Total Fat 4.5g	6%
Saturated Fat 1g	5%
Trans Fat —
Cholesterol 0mg	0%
Sodium 20mg	1%
Total Carbohydrate 123g	45%
Dietary Fiber 17g	60%
Total Sugars —
Includes Added Sugars —
Protein 19g	38%
Vitamin D 0mcg	0%
Calcium 30mg	2%
Iron 4.1mg	25%
Potassium 520mg	10%

* 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 (164 g) gives you

High in Protein (38% DV), Dietary fiber (60% DV), Iron (23% DV), Magnesium (86% DV), Phosphorus (42% DV), Zinc (36% DV), Copper (114% DV), Manganese (115% DV), Selenium (25% DV), Thiamin (B1) (31% DV), Riboflavin (B2) (34% DV), Niacin (B3) (53% DV), Pantothenic acid (B5) (40% DV), Vitamin B6 (34% DV)

Low in 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

13% protein · 81% carbohydrate · 6% fat

Protein: 19 g 13%
Carbs: 123 g 81%
Fat: 4 g 7%

Compared with other foods

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

Calories: less than 21% of foods
Protein: more than 57% of foods
Total fat: less than 61% of foods
Carbohydrate: more than 94% of foods
Dietary fiber: more than 96% of foods
Sodium: less than 82% of foods

All nutrients (52)

Amounts for 1 cup (164 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	567 kcal	346 kcal
Protein	19.2 g	11.7 g	38%
Carbohydrate	123 g	75 g	45%
Dietary fiber	16.9 g	10.3 g	60%
Water	13.8 g	8.41 g

Fats and fatty acids (7)
Nutrient	Portion	100 g	% DV
Total fat	4.44 g	2.71 g	6%
Saturated fat	0.969 g	0.591 g	5%
Monounsaturated fat	1.36 g	0.828 g
Polyunsaturated fat	1.36 g	0.828 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	27.9 mg	17 mg	2%
Iron	4.05 mg	2.47 mg	23%
Magnesium	362 mg	221 mg	86%
Phosphorus	523 mg	319 mg	42%
Potassium	525 mg	320 mg	11%
Sodium	18 mg	11 mg	1%
Zinc	3.97 mg	2.42 mg	36%
Copper	1.02 mg	0.624 mg	114%
Manganese	2.65 mg	1.62 mg	115%
Selenium	13.8 mcg	8.4 mcg	25%

Vitamins (11)
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)	0.367 mg	0.224 mg	31%
Riboflavin (B2)	0.444 mg	0.271 mg	34%
Niacin (B3)	8.42 mg	5.13 mg	53%
Pantothenic acid (B5)	2.02 mg	1.23 mg	40%
Vitamin B6	0.579 mg	0.353 mg	34%
Folate	68.9 mcg	42 mcg	17%
Vitamin B12	0 mcg	0 mcg	0%
Choline	88.9 mg	54.2 mg	16%

Amino acids (18)
Nutrient	Portion	100 g
Tryptophan	0.279 g	0.17 g
Threonine	0.735 g	0.448 g
Isoleucine	0.723 g	0.441 g
Leucine	1.21 g	0.736 g
Lysine	0.976 g	0.595 g
Methionine	0.251 g	0.153 g
Cystine	0.331 g	0.202 g
Phenylalanine	0.756 g	0.461 g
Tyrosine	0.349 g	0.213 g
Valine	0.984 g	0.6 g
Arginine	1.43 g	0.869 g
Histidine	0.448 g	0.273 g
Alanine	1.09 g	0.662 g
Aspartic acid	1.64 g	1 g
Glutamic acid	2.97 g	1.81 g
Glycine	1.5 g	0.912 g
Proline	0.736 g	0.449 g
Serine	0.994 g	0.606 g

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

Similar foods

Sources

USDA FoodData Central record 170685(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.