Buckwheat groats, roasted, dry
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 0 MG | 0% | |
| Thiamin | 0.2 MG | 19% | |
| Riboflavin | 0.3 MG | 21% | |
| Niacin | 5.1 MG | 32% | |
| Pantothenic acid | 1.2 MG | 25% | |
| Vitamin B-6 | 0.4 MG | 21% | |
| Folate, total | 42 UG | 11% | |
| Choline, total | 54.2 MG | 10% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 17 MG | 1% | |
| Iron, Fe | 2.5 MG | 14% | |
| Magnesium, Mg | 221 MG | 53% | |
| Phosphorus, P | 319 MG | 26% | |
| Potassium, K | 320 MG | 7% | |
| Sodium, Na | 11 MG | 0% | |
| Zinc, Zn | 2.4 MG | 22% | |
| Copper, Cu | 0.6 MG | 69% | |
| Manganese, Mn | 1.6 MG | 70% | |
| Selenium, Se | 8.4 UG | 15% |
Nutrition Highlights
- Good source of protein with 11.7g per 100g.
- Very low in fat (2.7g per 100g).
- High in dietary fiber (10.3g per 100g), supporting digestive health.
- Rich source of Magnesium, Mg (53% of Daily Value per 100g).
- Good source of Phosphorus, P (26% DV).
- Good source of Zinc, Zn (22% DV).
About Buckwheat groats, roasted, dry
These small, triangular seeds are a staple in Eastern European and Asian cuisines, prized for their earthy, nutty flavor and versatility. Despite the name, they're not related to wheat at all—they're actually a pseudocereal, meaning they're a seed used like a grain. Naturally gluten-free, they're an excellent option for those with gluten sensitivities or celiac disease. Rich in plant-based protein and high in fiber, they support digestive health and help maintain steady blood sugar levels. They also provide important minerals like magnesium, manganese, and copper, which play roles in energy production, bone health, and antioxidant defense.
In the kitchen, they can be cooked like rice or quinoa, simmered in water or broth until tender, then fluffed with a fork. Roasting before cooking enhances their deep, toasty flavor. They're commonly used in dishes like Eastern European kasha, hearty breakfast porridges, or as a base for grain bowls. Buckwheat groats can also be ground into flour for gluten-free baking or added raw to granolas for extra crunch. Whether served savory or sweet, they bring both nutrition and satisfying texture to meals.
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