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Nutritional Info: Buckwheat groats, roasted, cooked

The USDA reference number for this food is: 20010
Note that a ~ (tilde character) next to any nutrient means that we don't have data on that item.
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Nutritional Data for Buckwheat groats, roasted, cooked

Nutrition Facts

Serving Size: 1 cup (168g or 5.9 oz)
 

Amount Per Serving

 

Calories

155
Calories from Fat 9
 

% Daily Value*

 

Total Fat

1g
2%
 
Saturated Fat 0g1%
 
Trans Fat 0g
 

Cholesterol

0mg
0%
 

Sodium

7mg
0%
 

Total Carbohydrate

33g
11%
 
Dietary Fiber 5g18%
 
Sugars 2g
 

Protein

6g
 
Vitamin A0% · Vitamin C0%
 
Calcium1% · Iron7%
 
*Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Contents

Buckwheat Groats
Buckwheat Groats

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Calories

Calories

Serving Size: 1 cup (168g or 5.9 oz)
kcal*kjoules*RDI%
 
Total Calories155 kcal647 kJ8%
 
from Carbs126.6 kcal529.81 kJ
 
from Fat8.7 kcal36.48 kJ
 
from Protein19.1 kcal80.07 kJ
 
from Alcohol0 kcal0 kJ
 
*The unit "kcal" or kilocalories are what most American's think of as 1 Calorie. Other countries use the unit kilojoule (kJ) to measure Food Energy. 1 kcal is equal to 4.184 kilojoules.

Energy and Calorie info for 168 grams of Buckwheat groats, roasted, cooked


Vitamin Content

Vitamin Content

Serving Size: 1 cup (168g or 5.9 oz)
AmountRDI%
 
Vitamin A 0 IU 0%
 
Vitamin B6 0.12936 mg 6%
 
Vitamin B12 0 mcg 0%
 
Vitamin B12, Added 0 mcg 0%
 
Vitamin C 0 mg 0%
 
Vitamin D 0 IU 0%
 
Vitamin D2 ~
 
Vitamin D3 ~
 
Vitamin D (D2 + D3) 0 mcg 0%
 
Vitamin E (Alpha-tocopherol) 0.1512 mg 1%
 
Vitamin E, Added 0 mg 0%
 
Vitamin K 3.192 mcg 4%
 
Thiamin 0.0672 mg 4%
 
Riboflavin 0.06552 mg 4%
 
Niacin 1.5792 mg 8%
 
Pantothenic Acid 0.60312 mg 6%
 
Folate 23.52 mcg 6%
 
Folate, Food 23.52 mcg 6%
 
Folate, DFE 23.52 mcg DFE 6%
 
Choline 33.768 mg ~
 
Betaine 0.84 mg ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each vitamin that 168g (5.93 oz) of Buckwheat groats, roasted, cooked contains. Vitamin RDI for 168 grams of Buckwheat groats, roasted, cooked


Mineral Content

Mineral Content

Serving Size: 1 cup (168g or 5.9 oz)
AmountRDI%
 
Calcium 11.76 mg 1%
 
Iron 1.344 mg 7%
 
Magnesium 85.68 mg 21%
 
Phosphorus 117.6 mg 12%
 
Potassium 147.84 mg 3%
 
Sodium 6.72 mg 0%
 
Zinc 1.0248 mg 7%
 
Copper 0.24528 mg 12%
 
Manganese 0.67704 mg 34%
 
Selenium 3.696 mcg 5%
 
Fluoride ~
 
*Daily Value not established for starred items.
~Data not available for tilde (~) items.
The chart below shows how much of the recommended daily intake (RDI) of each mineral that 168g (5.93 oz) of Buckwheat groats, roasted, cooked contains. Mineral RDI for 168 grams of Buckwheat groats, roasted, cooked


Protein and Amino Acids

Protein & Aminos

Serving Size: 1 cup (168g or 5.9 oz)
AmountRDI%*
 
Protein5.6784g11%
 

Essential Aminos

 
Histidine0.13272 g19%
 
Isoleucine0.21336 g15%
 
Leucine0.35616 g13%
 
Lysine0.28896 g14%
 
Methionine0.07392 g
 
Phenylalanine0.22344 g
 
Threonine0.21672 g21%
 
Tryptophan0.08232 g29%
 
Valine0.29064 g16%
 

Non-essential Aminos

 
Arginine0.42 g
 
Alanine0.32088 g
 
Aspartate0.48552 g
 
Cystine0.09744 g
 
Glutamate0.87696 g
 
Glycine0.44184 g
 
Hydroxyproline
 
Proline0.21672 g
 
Serine0.294 g
 
Tyrosine0.10416 g
 
Methionine + Cystine† 0.17136 g 16
 
Phenylalanine + Tyrosine† 0.3276 g 31
 
* Amino acid RDI's are based on the World Health Organization's recommended daily intake for an adult human weighing 70 kg (154.3 pounds). "Protein and amino acid requirements in human nutrition". WHO Press, page 150.

† The World Health Organization provides a single recommended daily intake for the combinations of Methionine and Cysteine and the combination of Phenylalanine and Tyrosine.

Arginine, Cystine and Tyrosine are required by infants and growing children and we have therefore included them in the list of essential amino acids. [Imura K, Okada A (1998). "Amino acid metabolism in pediatric patients"]

~Data not available for tilde (~) items.
Proteins are made up of chains of amino acids. A complete protein contains all essential amino acids. We are currently compiling pages describing the benefits of nutrients and recently wrote about the benefits of Arginine. The chart below is a visual guide showing how complete the protein in Buckwheat groats, roasted, cooked is. The chart shows all amino acid and amino combinations for which the World Health Organization (WHO) publish a recommended daily intake (RDI).

The chart below shows the balance of essential amino acids in 168g (5.93 oz) of Buckwheat groats, roasted, cooked. The distance from the center shows how much each amino acid contributions to your recommended daily intake (RDI). Please note that this chart is for 168g (5.93 oz) of this food item. Increasing the weight will show a larger contribution to your RDI.
How complete a protein is 168 grams of Buckwheat groats, roasted, cooked


Carbohydrate Content

Carbohydrates

Serving Size: 1 cup (168g or 5.9 oz)
AmountRDI%
 
Total Carbohydrates33.4992g11%
 
Dietary Fiber4.536g18%
 
Starch~
 
Sugars1.512g
 
Sucrose0.672g
 
Glucose0.336g
 
Fructose0.168g
 
Lactose~
 
Maltose~
 
Galactose~
 
~Data not available for tilde (~) items.
168g (5.93 oz) grams of Buckwheat groats, roasted, cooked contains 33.4992 grams of carbohydrates which is 11% of your recommended daily carbohydrate intake acording to the Food and Drug Administration guidelines for a 2000 calorie diet. The table below shows how much this food contributes to your recommended daily intake for different total daily calories consumed.

Percent of your daily carbohydrates that 168 grams of Buckwheat groats, roasted, cooked contributes


Fats and Fatty Acids

Fatty Acids & Fat

Serving Size: 1 cup (168g or 5.9 oz)
AmountRDI%
 
Total Fat1.0416g2%
 
Total Omega-3 Fatty Acids0.02352g
 
Total Omega-6 Fatty Acids0.29232g
 
Total Trans Fatty Acids~
 
Total Trans-monoenoic Fatty Acids~
 
Total Trans-polyenoic Fatty Acids~
 

Total Saturated Fats (Bad Fats)

0.22512g1%
 
Arachidic Acid   [Eicosanoic Acid]~
 
Behenic Acid   [Docosanoic Acid]~
 
Butyric Acid   [Butanoic Acid]0g
 
Capric Acid   [Decanoic Acid]0.00504g
 
Caproic Acid   [Hexanoic Acid]0g
 
Caprylic Acid   [Octanoic Acid]0.01008g
 
Lauric Acid   [Dodecanoic Acid]0.00336g
 
Lignoceric Acid   [Tetracosanoic Acid]~
 
Margaric Acid   [Heptadecanoic Acid]~
 
Myristic Acid   [Tetradecanoic Acid]0.00672g
 
Palmitic Acid   [Hexadecanoic Acid]0.13776g
 
Pentadecanoic Acid   [Pentadecanoic Acid]~
 
Stearic Acid   [Octadecanoic Acid]0.01512g
 
Tridecanoic Acid   [Tridecanoic Acid]~
 

Total Monounsaturated Fat (Good Fats)

0.31584g
 
16:1 c~
 
16:1 t~
 
18:1 c~
 
18:1 t~
 
18:1-11t (18:1t n-7)~
 
22:1 c~
 
22:1 t~
 
Erucic Acid   [Docosenoic Acid]0.00336g
 
Gadoleic Acid   [Eicosenoic Acid]0g
 
Heptadecenoic Acid   [Heptadecenoic Acid]~
 
Myristoleic Acid   [Tetradecenoic Acid]~
 
Nervonic Acid   [Cis-Tetracosenoic Acid]~
 
Oleic Acid   [Octadecenoic Acid]0.30072g
 
Palmitoleic Acid   [Hexadecenoic Acid]0.00672g
 
Pentadecenoic Acid   [Pentadecenoic Acid]~
 

Total Polyunsaturated Fat (Good Fats)

0.31584g
 
18:2 CLAs~
 
18:2 i~
 
18:2 n-6 c,c~
 
18:2 t not further defined~
 
18:2 t,t~
 
18:3i~
 
20:3 n-3~
 
20:3 n-6~
 
20:4 n-6~
 
21:5~
 
22:4~
 
Alpha-Linolenic Acid~
 
Arachidonic Acid   [Eicosatetraenoic Acid]0g
 
Clupanodonic Acid   [Docosapentaenoic Acid (DPA)]0g
 
Docosahexaenoic Acid (DHA)   [Docosahexaenoic Acid (DHA)]0g
 
Eicosadienoic Acid   [Eicosadienoic Acid]~
 
Eicosatrienoic Acid   [Eicosatrienoic Acid]~
 
Gamma-Linolenic Acid   [Gamma-Linolenic Acid]~
 
Linoleic Acid   [Octadecadienoic Acid]0.29232g
 
Linolenic Acid   [Octadecatrienoic Acid]0.02352g
 
Parinaric Acid   [Octadecatetraenoic Acid]0g
 
Timnodonic Acid   [Eicosapentaenoic Acid (EPA)]0g
 
The common name for each fatty acid is shown with the systematic name in square parentheses.

~Data not available for tilde (~) items.
The chart below shows good fats in Buckwheat groats, roasted, cooked in relation to bad fats. Read more about each type of fat and fatty acid below.
Good Fat and Bad Fat comparison for 168 grams of Buckwheat groats, roasted, cooked
Polyunsaturated Fats: Polyunsaturated fat can be found mostly in nuts, seeds, fish, algae, leafy greens, and krill. Whole food sources are always best, as processing and heating may damage polyunsaturated fats.

Monounsaturated Fats: Foods containing monounsaturated fats reduce LDL (bad) cholesterol, while possibly increasing HDL (good) cholesterol. ["You Can Control Your Cholesterol: A Guide to Low-Cholesterol Living". Merck & Co. Inc.]


Trans Fatty Acids: The National Academy of Sciences has concluded there is no safe level of trans fat consumption. This is because any incremental increase in trans fat intake increases the risk of coronary heart disease. [Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). National Academies Press. p. 504]

Saturated Fats: Consumption of saturated fat is a risk factor for cardiovascular disease in the view of the Canadian Heart and Stroke Foundation, the American Heart Association, the British Heart Foundation, the National Heart Foundation of Australia, the National Heart Foundation of New Zealand and the World Heart Federation.

In children, consumption of monounsaturated oils is associated with healthier serum lipid profiles (a group of tests that are often ordered together to determine risk of coronary heart disease.). ["A cross-sectional study of dietary habits and lipid profiles. The Rivas-Vaciamadrid study". Eur. J. Pediatr.].

Omega-3 fatty acids in fish oil, fish and seafood have been shown to lower the risk of heart attacks. [National Institute of Health (August 1, 2005). "Omega-3 fatty acids, fish oil, alpha-linolenic acid"].

Omega-6 fatty acids in sunflower oil and safflower oil may also reduce the risk of cardiovascular disease. [Willett WC (September 2007). "The role of dietary n-6 fatty acids in the prevention of cardiovascular disease". Journal of Cardiovascular Medicine].

In one study, Omega-3 fatty acids reduced prostate tumor growth, slowed histopathological progression, and increased survival. [Mihelin M, Trontelj JV, Stålberg E (August 1991). "Muscle fiber recovery functions studied with double pulse stimulation". Muscle & Nerve 1].

A study published in the Journal of the National Cancer Institute showed that High levels of docosahexaenoic acid were associated with a reduced risk of breast cancer. [Pala V, Krogh V, Muti P, et al. (July 2001). "Erythrocyte membrane fatty acids and subsequent breast cancer: a prospective Italian study". Journal of the National Cancer Institute 93]

Other Nutrients

Other Nutrients

Serving Size: 1 cup (168g or 5.9 oz)
Amount
 
Alcohol0g
 
Water127.0584g
 
Ash0.7224g
 
Caffeine0mg
 
Theobromine0mg
 
Cholesterol0mg
 
Phytosterols~
 
Campesterol~
 
Stigmasterol~
 
Beta-sitosterol~
 
~Data not available for tilde (~) items.


Diet and Weight Loss Scores

The United States Food and Drug Administration allows the following claims to be made by manufacturers of Buckwheat groats, roasted, cooked:

Buckwheat groats, roasted, cooked is an excellent source of Magnesium and Manganese. This means that the food contains 20% or more of your RDI for these nutrients.

Buckwheat groats, roasted, cooked is a good source of Phosphorus, Copper, Protein and Fiber. This means that the food contains 10% or more of your RDI for these nutrients.

Diet or Weight Loss Program Score out of 100
(higher is better)
Higher Fiber, Low Fat Diet (e.g. Weight Watchers) 80
Athletic Diet - Low Fat, High Protein and Carbs 84
Low Fat Diet (e.g. Jenny Craig) 77
Low Carb Diet (e.g. Atkins Diet) 0
Low Cholesterol Diet 90
Low Sodium Diet 97
Low Glycemic Index Diet (e.g. South Beach Diet) 33
Low Protein Diet 43
Horizontal bar chart


How long will it take to burn 155 calories and lose weight

To lose weight, you need to burn more calories than you consume. The table below shows how long you need to perform various types of exercise to burn the 155 calories contained in 168g (5.93 oz)g of Buckwheat groats, roasted, cooked. The calorie burn rates for each exercise are included and are based on the US Department of Health and Human Services Dietary Guidelines for Americans.
Amount of Moderate Exercise to burn 155 calories
Stretching52 mins(180 cal/hr)
Walking (3.5 mph)33 mins(280 cal/hr)
Bicycling (<10 mph)32 mins(290 cal/hr)
Dancing28 mins(330 cal/hr)
Light gardening/yard work28 mins(330 cal/hr)
Golf (walking and carrying clubs)28 mins(330 cal/hr)
Hiking25 mins(370 cal/hr)
Amount of Vigorous exercise to burn 155 calories
Weight lifting (vigorous effort)21 mins(440 cal/hr)
Heavy yard work (chopping wood)21 mins(440 cal/hr)
Basketball (vigorous)21 mins(440 cal/hr)
Walking (4.5 mph)20 mins(460 cal/hr)
Aerobics19 mins(480 cal/hr)
Swimming (slow freestyle laps)18 mins(510 cal/hr)
Running/jogging (5 mph)16 mins(590 cal/hr)
Bicycling (>10 mph)16 mins(590 cal/hr)
Exercise profile for 168g (5.93 oz) of Buckwheat groats, roasted, cooked

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USDA SR23 2010 Nutritional Data on SkipThePie.org. "Buckwheat groats, roasted, cooked" SkipThePie.org. Ed. SkipThePie 2011. SkipThePie.org. 1 Oct 2014 http://skipthepie.org/cereal-grains-and-pasta/buckwheat-groats-roasted-cooked/

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