Buckwheat Groats
Buckwheat groats provide a rich source of high-quality protein and dietary fiber, promoting healthy digestion and sustained energy. They contain low fat and very little sugar, making them a nourishing yet light option. This grain is also packed with important minerals like magnesium, phosphorus, and iron that support overall metabolism and vitality. Additionally, B vitamins and vitamin E contribute to maintaining everyday health and wellbeing.
Macronutrient distribution
A Serving (42 g) of Buckwheat Groats contains 145 calories, 4.9 g of protein, 31.5 g of carbohydrates, and 1.1 g of fat.
- Protein
- 4.9 g13%
- Carbs
- 31.5 g81%
- Fat
- 1.1 g7%
of calories
Calorie Burn
How long would it take to burn off 145 calories?
- Walking3.5 mph, moderate pace26 min
- YogaModerate effort, gentle pace37 min
- SwimmingFreestyle, moderate effort19 min
- Biking12–14 mph, moderate effort14 min
- StairsStair climbing, moderate pace18 min
- Running5 mph (12 min/mile)13 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (42 g)
Carbohydrates
- Carbohydrates31.5 / 313 g(10%)
- Dietary Fiber4.3 / 38 g(11%)
- Soluble Fiber1.3 g
- Insoluble Fiber3.1 g
- Total Sugars0.13 g
- Other Carbohydrates27 g
Fats
- Total Fat1.1 / 83 g(1%)
- Saturated Fat0.25 / 25 g(1%)
- Monounsaturated Fat0.35 g
- Polyunsaturated Fat0.35 g
- Omega-30.03 g
- Omega-60.32 g
- Omega-90.33 g
- Oleic Acid0.33 g
- Capric Acid0.01 g
- Erucic Acid0 g
- Lauric Acid0 g
- Stearic Acid0.02 g
- Caprylic Acid0.01 g
- Linoleic Acid0.32 g
- Myristic Acid0.01 g
- Palmitic Acid0.15 g
- Alpha-Linolenic Acid (ALA)0.03 g
Protein
- Protein4.9 / 56 g(9%)
Amino Acids
- Lysine0.25 g
- Serine0.25 g
- Valine0.25 g
- Alanine0.28 g
- Cystine0.08 g
- Cysteine0.04 g
- Proline0.19 g
- Arginine0.36 g
- Histidine0.11 g
- Threonine0.19 g
- Isoleucine0.19 g
- Methionine0.06 g
- Tryptophan0.07 g
- Glutamic Acid0.76 g
- Aspartic Acid0.42 g
- Phenylalanine0.19 g
- Glycine0.38 g
- Leucine0.31 g
- Tyrosine0.09 g
Vitamins
- Vitamin E0.16 / 15 mg(1%)
- Vitamin B60.15 / 1.3 mg(11%)
- Thiamin (B1)0.09 / 1.2 mg(8%)
- Riboflavin (B2)0.11 / 1.3 mg(9%)
- Niacin (B3)2.2 / 16 mg(13%)
- Folate17.6 / 400 ug(4%)
- Pantothenic Acid (B5)0.52 / 5 mg(10%)
- Choline22.8 / 550 mg(4%)
Minerals
- Calcium7.1 / 1,000 mg(1%)
- Iron1 / 8 mg(13%)
- Magnesium92.8 / 420 mg(22%)
- Phosphorus134 / 700 mg(19%)
- Potassium134.4 / 3,400 mg(4%)
- Sodium4.6 / 2,300 mg(0%)
- Zinc1 / 11 mg(9%)
- Copper0.26 / 0.9 mg(29%)
- Manganese0.68 / 2.3 mg(30%)
- Selenium3.5 / 55 ug(6%)
Other
- Water3.5 / 3,700 g(0%)
Sources
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