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Buckwheat groats

Buckwheat groats, per 100 g: 92 kcal, 3.4 g protein, 19.9 g carbohydrate, 2.7 g fibre, 0.6 g fat. Figures are the USDA reference values for “Buckwheat groats, roasted, cooked”.

At 100 g it reaches the EU threshold to be called a source of manganese. The table below gives the full composition, and every claim listed underneath is quoted from the EU register rather than written by us.

Source of protein15% of the energy in this food is proteinLow fat0.6 g fat per 100 gLow sugars0.9 g sugars per 100 gSodium-freeUnder 5 mg sodium per 100 g

Nutritional value per 100 g

NutrientPer 100 g% NRV
Energy and macronutrients
Energy92 kcal
Protein3.38 g
Fat0.62 g
of which saturates0.134 g
of which monounsaturates0.188 g
of which polyunsaturates0.188 g
Carbohydrate19.9 g
of which sugars0.9 g
Fibre2.7 g
Water75.6 g
Cholesterol0 mg
Minerals
Calcium7 mg0.875%
Iron0.8 mg5.71%
Magnesium51 mg13.6%
Phosphorus70 mg10%
Potassium88 mg4.4%
Sodium4 mg
Zinc0.61 mg6.1%
Copper0.146 mg14.6%
Manganese0.403 mg20.2%
Selenium2.2 µg4%
Vitamins
Vitamin A0 µg
Vitamin D0 µg
Vitamin E0.09 mg0.75%
Vitamin K1.9 µg2.53%
Vitamin C0 mg
Thiamine (B1)0.04 mg3.64%
Riboflavin (B2)0.039 mg2.79%
Niacin (B3)0.94 mg5.88%
Pantothenic acid (B5)0.359 mg5.98%
Vitamin B60.077 mg5.5%
Folate14 µg7%
Vitamin B120 µg

% NRV is the nutrient reference value for an average adult, as set in Annex XIII of Regulation (EU) 1169/2011. A blank cell means no reference value is defined for that nutrient, not that it is unimportant.

What this food is a source of

This food reaches the legal threshold for the claims below. The wording is quoted exactly from the EU register of authorised health claims — we have not written or paraphrased any of it.

Source of Manganese20.2% NRV per 100 g
  • Manganese contributes to normal energy-yielding metabolism
  • Manganese contributes to the maintenance of normal bones
Source of protein14.7% of energy from protein
  • Protein contributes to a growth in muscle mass
  • Protein contributes to the maintenance of muscle mass
Where these numbers come from. Composition data: USDA FoodData Central, SR Legacy release, entry Buckwheat groats, roasted, cooked (FDC ID 170686). Values are per 100 g of the food as described, and real foods vary with variety, season, soil, storage and cooking. Claim thresholds: Regulation (EC) 1924/2006. Claim wording: Regulation (EU) 432/2012.
This is reference information, not personal advice. Nutrient content is one small part of a diet, and no single food prevents or treats disease. If you are pregnant, managing a medical condition, or taking medication — particularly anticoagulants, thyroid medication or immunosuppressants, where diet can interact — ask your doctor or pharmacist before making changes.