Buckwheat

Serving Size 100 grams

Nutritional Value and Analysis

Buckwheat with a serving size of 100 grams has a total of 343 calories with 3.4 grams of fat. The serving size is equivalent to 100 grams of food and contains 30.6 calories from fat. This item is classified as cereal grains and pasta foods.

This food is a good source of fiber, magnesium, copper, manganese, riboflavin, niacin, tryptophan, threonine, isoleucine, valine and histidine .

Fiber 40% of DV

A serving of 100 grams of buckwheat has 40% of the recommended daily needs of fiber.

Magnesium 55% of DV

A serving of 100 grams of buckwheat has 55% of the recommended daily needs of magnesium.

Copper 122% of DV

A serving of 100 grams of buckwheat has 122% of the recommended daily needs of copper.

Manganese 57% of DV

A serving of 100 grams of buckwheat has 57% of the recommended daily needs of manganese.

Riboflavin 33% of DV

A serving of 100 grams of buckwheat has 33% of the recommended daily needs of riboflavin.

Niacin 44% of DV

A serving of 100 grams of buckwheat has 44% of the recommended daily needs of niacin.

Tryptophan 58% of DV

A serving of 100 grams of buckwheat has 58% of the recommended daily needs of tryptophan.

Threonine 39% of DV

A serving of 100 grams of buckwheat has 39% of the recommended daily needs of threonine.

Isoleucine 40% of DV

A serving of 100 grams of buckwheat has 40% of the recommended daily needs of isoleucine.

Valine 44% of DV

A serving of 100 grams of buckwheat has 44% of the recommended daily needs of valine.

Histidine 34% of DV

A serving of 100 grams of buckwheat has 34% of the recommended daily needs of histidine.

Nutrition Facts

Serving Size 100g (about 3.52 oz)

Amount Per Serving
Calories 343 Calories from Fat 31
% Daily Value*
Total Fat 3.4g 5%
Saturated Fat 0.7g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 71.5g 24%
Dietary Fiber 10g 40%
Sugars 0g
Protein 13g
Vitamin A 0% Vitamin C 0%
Calcium 1% Iron 12%

* Percent Daily Values are based on a 2,000 calorie diet.

Vitamins

NutrientAmountDV %
Vitamin A0 IU0%
Vitamin A, RAE0 µg0%
Vitamin B-120 µg0%
Vitamin B-60.21 mg12%
Vitamin C0 mg0%
Vitamin D0 IU0%

Vitamins are organic compounds required by your body to grow and develop normally. A balanced diet with a variety of foods is the best way to get the 13 different vitamins that your body requires.

Carbohydrates

NutrientAmountDV %
Carbohydrate71.5 g24%
Fiber10 g40%

Carbohydrates, also known as carbs, saccharides, sugars or starches are the most abundant food source and a key form of energy for your body. Once ingested your body transforms carbohydrates into glucose which is used by your body as an energy source for your cells, tissues and organs.

Fats & Fatty Acids

NutrientAmountDV %
Fat3.4 g5%
Saturated Fats0.74 g4%
→ Butyric Acid0 g-
→ Caproic Acid0 g-
→ Caprylic Acid0.04 g-
→ Capric Acid0.02 g-
→ Lauric Acid0.01 g-
→ Myristic Acid0.03 g-
→ Palmitic Acid0.45 g-
→ Stearic Acid0.05 g-
Monounsaturated Fats1.04 g-
→ Palmitoleic Acid0.02 g-
→ Oleic Acid 0.99 g-
→ Gadoleic Acid0 g-
→ Erucic Acid0.01 g-
Polyunsaturated Fats1.04 g-
→ Linolenic Acid (18:2)0.96 g-
→ Linolenic Acid (18:3)0.08 g-
→ Parinaric Acid0 g-
→ Arachidonic Acid0 g-
→ Eicosapentaenoic Acid (EPA)0 g-
→ Docosapentaenoic Acid (DPA)0 g-
→ Docosahexaenoic Acid (DHA) 0 g-

Fat is important in your diet because it gives you energy and helps your body absorb vitamins. Fat is stored in your body in the form of fatty acids. Fatty acids are classified in three different types or families: saturated, monounsaturated and polyunsaturated.

Proteins & Amino Acids

NutrientAmountDV %
Protein13.25 g26%
→ Alanine0.75 g-
→ Arginine0.98 g-
→ Aspartic acid1.13 g-
→ Cystine0.23 g-
→ Glutamic acid2.05 g-
→ Glycine1.03 g-
→ Histidine0.31 g34%
→ Isoleucine0.5 g40%
→ Leucine0.83 g30%
→ Lysine0.67 g27%
→ Methionine0.17 g14%
→ Phenylalanine0.52 g24%
→ Proline0.51 g-
→ Serine0.69 g-
→ Threonine0.51 g39%
→ Tryptophan0.19 g58%
→ Tyrosine0.24 g10%
→ Valine0.68 g44%

Proteins are present in every cell of your body and are crucial to build and maintain your bones, muscles and skin. Sources of proteins include meat, dairy products, nuts, beans and some grains. It is important to eat foods with the appropriate amount of dietary protein every day because your body does not store protein in the same way fats and carbohydrates are stored.

Minerals

NutrientAmountDV %
Calcium18 mg1%
Copper1.1 mg122%
Iron2.2 mg12%
Magnesium231 mg55%
Manganese1.3 mg57%
Phosphorus347 mg28%
Potassium460 mg10%
Selenium8.3 µg15%
Sodium1 mg0%
Zinc2.4 mg22%

Minerals are chemical elements required by your body to grow and stay healthy. There are two kinds of minerals: macrominerals and trace minerals. Macrominerals are needed by your body needs in larger amounts, while trace minerals are needed by your body in small amounts.

Sterols

NutrientAmountDV %
Cholesterol0 mg0%

Cholesterol is a fat like chemical compound that your body requires to build cell membranes and to produce vitamin D and hormones like estrogen and testosterone. Although your body makes all the cholesterol it needs, this nutrient is commonly found in foods like meat, eggs and cheese.

Miscellaneous

NutrientAmountDV %
Alcohol0 g-
Ash2.1 g-
Water9.75 g-

Calories Burn off Time

How long would it take to burn off Buckwheat with 343calories? A brisk walk for 75 minutes, jogging for 35 minutes, or hiking for 57 minutes will help your burn off the calories in buckwheat.

Burn off time varies based on your weight, physical activity and exercise intensity. The following physical activity table contains an estimated burn off time for a person weighting 154 lbs.

Physical ActivityBurn Off Time
Bicycling - 10 mph or less71 minutes
Dancing62 minutes
Golfing62 minutes
Hiking57 minutes
Light Gardening62 minutes
Stretching114 minutes
Walking - 3.5 mph75 minutes
Weight Training - light workout95 minutes
Aerobics43 minutes
Basketball47 minutes
Bicycling - 10 mph or more35 minutes
Running - 5 mph35 minutes
Swimming40 minutes
Walking - 4.5 mph45 minutes
Weight Training - vigorous workout47 minutes
Similar Food Items to Buckwheat
Name Calories Total Fat Proteins Carbohydrates
Amaranth Grain, Cooked1021.58g3.8g18.69g
Amaranth Grain, Uncooked3717.02g13.56g65.25g
Arrowroot Flour3570.1g0.3g88.15g
Barley, Hulled3542.3g12.48g73.48g
Barley, Pearled, Cooked1230.44g2.26g28.22g
Barley, Pearled, Raw3521.16g9.91g77.72g
Buckwheat Groats, Roasted, Dry3462.71g11.73g74.95g
Footnotes

Percent daily values are based on a 2,000 calorie reference diet. Factors like age, gender and level of physical activity may affect your daily required values.
Nutrition data based on the USDA National Nutrient Database for Standard Reference, Release 28.
The editorial opinions regarding food value or quality in this website are given without warranty, and are not intended to replace medical advice or a nutritionist guidance.

Dietary Recommendations

A healthy eating pattern that accounts for all foods and beverages within an appropriate calorie level could help achieve and maintain a healthy weight and reduce the risk of chronic disease. Healthy eating habits include the following:

  • Vegetables from all subgroups, including dark, green, red and orange vegetables and also beans and peas
  • A variety of whole fruits
  • Grains with at least half of which are whole grains
  • Low or fat free dairy products, including milk, yogurt, cheese and/or fortified soy beverages
  • Protein foods, including seafood, lean meats and poultry, eggs and nuts
  • Oils with limited amounts of saturated fats and trans fats, added sugars, and sodium