Buckwheat
Serving Size 1 cup
Nutritional Value and Analysis
Buckwheat with a serving size of 1 cup has a total of 583.1 calories with 5.78 grams of fat. The serving size is equivalent to 170 grams of food and contains 52.02 calories from fat. This item is classified as cereal grains and pasta foods.
This food is a good source of protein, fiber, magnesium, phosphorus, zinc, copper, manganese, riboflavin, niacin, pantothenic acid, tryptophan, threonine, isoleucine, leucine, lysine, phenylalanine, valine and histidine .
Protein 44% of DV
A serving of 170 grams of buckwheat has 44% of the recommended daily needs of protein.
Fiber 68% of DV
A serving of 170 grams of buckwheat has 68% of the recommended daily needs of fiber.
Magnesium 94% of DV
A serving of 170 grams of buckwheat has 94% of the recommended daily needs of magnesium.
Phosphorus 47% of DV
A serving of 170 grams of buckwheat has 47% of the recommended daily needs of phosphorus.
Zinc 37% of DV
A serving of 170 grams of buckwheat has 37% of the recommended daily needs of zinc.
Copper 208% of DV
A serving of 170 grams of buckwheat has 208% of the recommended daily needs of copper.
Manganese 96% of DV
A serving of 170 grams of buckwheat has 96% of the recommended daily needs of manganese.
Riboflavin 55% of DV
A serving of 170 grams of buckwheat has 55% of the recommended daily needs of riboflavin.
Niacin 75% of DV
A serving of 170 grams of buckwheat has 75% of the recommended daily needs of niacin.
Pantothenic Acid 42% of DV
A serving of 170 grams of buckwheat has 42% of the recommended daily needs of pantothenic acid.
Tryptophan 100% of DV
A serving of 170 grams of buckwheat has 100% of the recommended daily needs of tryptophan.
Threonine 66% of DV
A serving of 170 grams of buckwheat has 66% of the recommended daily needs of threonine.
Isoleucine 69% of DV
A serving of 170 grams of buckwheat has 69% of the recommended daily needs of isoleucine.
Leucine 50% of DV
A serving of 170 grams of buckwheat has 50% of the recommended daily needs of leucine.
Lysine 46% of DV
A serving of 170 grams of buckwheat has 46% of the recommended daily needs of lysine.
Phenylalanine 41% of DV
A serving of 170 grams of buckwheat has 41% of the recommended daily needs of phenylalanine.
Valine 74% of DV
A serving of 170 grams of buckwheat has 74% of the recommended daily needs of valine.
Histidine 58% of DV
A serving of 170 grams of buckwheat has 58% of the recommended daily needs of histidine.
Nutrition Facts
Serving Size 1 cup (170 g)
| Amount Per Serving | ||
|---|---|---|
| Calories 583.1 | Calories from Fat 52 | |
| % Daily Value* | ||
| Total Fat 5.8g | 9% | |
| Saturated Fat 1.3g | 6% | |
| Trans Fat 0g | ||
| Cholesterol 0mg | 0% | |
| Sodium 1.7mg | 0% | |
| Total Carbohydrate 121.6g | 41% | |
| Dietary Fiber 17g | 68% | |
| Sugars 0g | ||
| Protein 23g | ||
| Vitamin A 0% | Vitamin C 0% |
| Calcium 2% | Iron 21% |
* Percent Daily Values are based on a 2,000 calorie diet.
Vitamins
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Vitamin A | 0 IU | 0% | |
| → Vitamin A, RAE | 0 µg | 0% | |
| Vitamin B-12 | 0 µg | 0% | |
| Vitamin B-6 | 0.36 mg | 21% | |
| Vitamin C | 0 mg | 0% | |
| Vitamin D | 0 IU | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Carbohydrate | 121.55 g | 41% | |
| Fiber | 17 g | 68% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Fat | 5.78 g | 9% | |
| Saturated Fats | 1.26 g | 6% | |
| → Butyric Acid | 0 g | - | |
| → Caproic Acid | 0 g | - | |
| → Caprylic Acid | 0.06 g | - | |
| → Capric Acid | 0.03 g | - | |
| → Lauric Acid | 0.02 g | - | |
| → Myristic Acid | 0.04 g | - | |
| → Palmitic Acid | 0.77 g | - | |
| → Stearic Acid | 0.08 g | - | |
| Monounsaturated Fats | 1.77 g | - | |
| → Palmitoleic Acid | 0.04 g | - | |
| → Oleic Acid | 1.68 g | - | |
| → Gadoleic Acid | 0 g | - | |
| → Erucic Acid | 0.02 g | - | |
| Polyunsaturated Fats | 1.77 g | - | |
| → Linolenic Acid (18:2) | 1.63 g | - | |
| → Linolenic Acid (18:3) | 0.13 g | - | |
| → Parinaric Acid | 0 g | - | |
| → Arachidonic Acid | 0 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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Protein | 22.53 g | 44% | |
| → Alanine | 1.27 g | - | |
| → Arginine | 1.67 g | - | |
| → Aspartic acid | 1.93 g | - | |
| → Cystine | 0.39 g | - | |
| → Glutamic acid | 3.48 g | - | |
| → Glycine | 1.75 g | - | |
| → Histidine | 0.53 g | 58% | |
| → Isoleucine | 0.85 g | 69% | |
| → Leucine | 1.41 g | 50% | |
| → Lysine | 1.14 g | 46% | |
| → Methionine | 0.29 g | 23% | |
| → Phenylalanine | 0.88 g | 41% | |
| → Proline | 0.86 g | - | |
| → Serine | 1.16 g | - | |
| → Threonine | 0.86 g | 66% | |
| → Tryptophan | 0.33 g | 100% | |
| → Tyrosine | 0.41 g | 17% | |
| → Valine | 1.15 g | 74% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Calcium | 30.6 mg | 2% | |
| Copper | 1.87 mg | 208% | |
| Iron | 3.74 mg | 21% | |
| Magnesium | 392.7 mg | 94% | |
| Manganese | 2.21 mg | 96% | |
| Phosphorus | 589.9 mg | 47% | |
| Potassium | 782 mg | 17% | |
| Selenium | 14.11 µg | 26% | |
| Sodium | 1.7 mg | 0% | |
| Zinc | 4.08 mg | 37% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Cholesterol | 0 mg | 0% |
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
| Nutrient | Amount | DV % | |
|---|---|---|---|
| Alcohol | 0 g | - | |
| Ash | 3.57 g | - | |
| Water | 16.58 g | - |
Calories Burn off Time
How long would it take to burn off Buckwheat with 583.1calories? A brisk walk for 127 minutes, jogging for 60 minutes, or hiking for 97 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 Activity | Burn Off Time |
|---|---|
| Bicycling - 10 mph or less | 121 minutes |
| Dancing | 106 minutes |
| Golfing | 106 minutes |
| Hiking | 97 minutes |
| Light Gardening | 106 minutes |
| Stretching | 194 minutes |
| Walking - 3.5 mph | 127 minutes |
| Weight Training - light workout | 162 minutes |
| Aerobics | 73 minutes |
| Basketball | 80 minutes |
| Bicycling - 10 mph or more | 60 minutes |
| Running - 5 mph | 60 minutes |
| Swimming | 69 minutes |
| Walking - 4.5 mph | 77 minutes |
| Weight Training - vigorous workout | 80 minutes |
Similar Food Items to Buckwheat
| Name | Calories | Total Fat | Proteins | Carbohydrates |
|---|---|---|---|---|
| Amaranth Grain, Cooked | 102 | 1.58g | 3.8g | 18.69g |
| Amaranth Grain, Uncooked | 371 | 7.02g | 13.56g | 65.25g |
| Arrowroot Flour | 357 | 0.1g | 0.3g | 88.15g |
| Barley, Hulled | 354 | 2.3g | 12.48g | 73.48g |
| Barley, Pearled, Cooked | 123 | 0.44g | 2.26g | 28.22g |
| Barley, Pearled, Raw | 352 | 1.16g | 9.91g | 77.72g |
| Buckwheat Groats, Roasted, Dry | 346 | 2.71g | 11.73g | 74.95g |
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