Nutrients in 100 calories of Buckwheat

Buckwheat (Fagopyrum esculentum Moench).

raw whole

Weight per 100 Calories

Buckwheat

29g

Buckwheat has high energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

14%

78%

100 kcal ▼

Macro Nutrients

Buckwheat

Energy100 kcal

3.45%

Buckwheat has 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.99 g

1.02%

Buckwheat has 0.99125364431487 g of Fat per 100 calories, which is 1.02% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.22 g

0.68%

Buckwheat has 0.21603498542274 g of Saturated Fat per 100 calories, which is 0.68% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.023 g

1.42%

Buckwheat has 0.022740524781341 g of Omega 3 per 100 calories, which is 1.42% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.28 g

1.65%

Buckwheat has 0.2801749271137 g of Omega 6 per 100 calories, which is 1.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Buckwheat has 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate21 g

16%

Buckwheat has 20.845481049563 g of Carbohydrate per 100 calories, which is 16% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

No information available

Glucose

No information available

Sucrose

No information available

Fiber2.9 g

7.67%

Buckwheat has 2.9154518950437 g of Fiber per 100 calories, which is 7.67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.86 g

6.9%

Buckwheat has 3.8629737609329 g of Protein per 100 calories, which is 6.9% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Buckwheat

Vitamin A0 μg

RAE, retinol activity equivalents

Buckwheat has 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.029 mg

2.45%

Thiamine

Buckwheat has 0.029446064139942 mg of Vitamin B1 per 100 calories, which is 2.45% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.12 mg

9.53%

Riboflavin

Buckwheat has 0.12390670553936 mg of Vitamin B2 per 100 calories, which is 9.53% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B32.05 mg

12.8%

Niacin, nicotinic acid, niacinamide

Buckwheat has 2.0466472303207 mg of Vitamin B3 per 100 calories, which is 12.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.36 mg

7.17%

Pantothenic acid

Buckwheat has 0.35860058309038 mg of Vitamin B5 per 100 calories, which is 7.17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.061 mg

4.7%

Pyridoxine

Buckwheat has 0.061224489795918 mg of Vitamin B6 per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B75.42 μg

18%

Biotin

Buckwheat has 5.4227405247813 μg of Vitamin B7 per 100 calories, which is 18% of the Recommended Dietary Allowance of 30μg per day for Men 19-50 years

Vitamin B98.75 μg

2.2%

Folates and Folic Acid

Buckwheat has 8.7463556851312 μg of Vitamin B9 per 100 calories, which is 2.2% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Buckwheat has 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Buckwheat has 0 mg of Vitamin C per 100 calories, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Buckwheat has 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Buckwheat

Calcium5.25 mg

0.52%

Buckwheat has 5.2478134110787 mg of Calcium per 100 calories, which is 0.52% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.6%

Buckwheat has 0.32069970845481 mg of Copper per 100 calories, which is 35.6% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.64 mg

Buckwheat has 0.64139941690962 mg of Iron per 100 calories, which is 8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium67.3 mg

16%

Buckwheat has 67.34693877551 mg of Magnesium per 100 calories, which is 16% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.38 mg

16.5%

Buckwheat has 0.37900874635569 mg of Manganese per 100 calories, which is 16.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum16 μg

35.8%

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

Buckwheat has 16.093294460641 μg of Molybdenum per 100 calories, which is 35.8% of the Recommended Dietary Allowance of 45μg per day for Men 19-50 years

Phosphorus101 mg

14.5%

Buckwheat has 101.16618075802 mg of Phosphorus per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium134 mg

3.94%

Buckwheat has 134.11078717201 mg of Potassium per 100 calories, which is 3.94% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.4 μg

4.4%

Buckwheat has 2.4198250728863 μg of Selenium per 100 calories, which is 4.4% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium0.29 mg

0.019%

Buckwheat has 0.29154518950437 mg of Sodium per 100 calories, which is 0.019% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.7 mg

6.36%

Buckwheat has 0.6997084548105 mg of Zinc per 100 calories, which is 6.36% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water2.84 g

0.077%

Buckwheat has 2.8425655976676 g of Water per 100 calories, which is 0.077% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Buckwheat:

100 calories of Buckwheat has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B7.
It has some Vitamin B1 and Vitamin B6.
While 100 calories of product has trace amounts of Vitamin B9, it has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Buckwheat:

100 calories of Buckwheat is an excellent source of Copper and Molybdenum.
It has a good amount of Iron, Magnesium, Manganese and Phosphorus.
It also has some Potassium, Selenium and Zinc.
It has no Calcium and Sodium.

Macronutrients in 100 calories of Buckwheat:

100 calories of Buckwheat has a good amount of Carbohydrate and Fiber.
It has some Protein.
While 100 calories of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Buckwheat with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Buckwheat

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Buckwheat with: