Buckwheat groats, roasted, cooked: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Earthy and nutty, cooked roasted buckwheat groats (kasha) offer a satisfyingly chewy texture, making them a versatile and nutritious base for pilafs, side dishes, or even breakfast.
Per 100g reference serving, Buckwheat groats, roasted, cooked provides 92 kcal of energy, 3.38g protein (14% of calories), 19.9g total carbohydrates (81% of calories, including 2.7g dietary fiber and 0.9g sugars), and 0.62g total fat (5% of calories).
Vitamins Profile in Buckwheat groats, roasted, cooked (Per 100g)
Track how Buckwheat groats, roasted, cooked contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin E (Alpha-Tocopherol) | 0.09 mg | 0.6% DV |
| Vitamin K (Phylloquinone) | 1.9 µg | 1.6% DV |
| Vitamin B1 (Thiamin) | 0.04 mg | 3.3% DV |
| Vitamin B2 (Riboflavin) | 0.039 mg | 3% DV |
| Vitamin B3 (Niacin) | 0.94 mg | 5.9% DV |
| Vitamin B5 (Pantothenic Acid) | 0.359 mg | 7.2% DV |
| Vitamin B6 (Pyridoxine) | 0.077 mg | 4.5% DV |
| Total Folate (Vitamin B9) | 14 µg | 3.5% DV |
| Folate (Dietary Folate Equivalents) | 14 µg | 3.5% DV |
| Natural Food Folate | 14 µg | 3.5% DV |
| Choline | 20.1 mg | 3.7% DV |
| Betaine (Trimethylglycine) | 0.5 mg | 0.2% DV |
| Lutein + Zeaxanthin | 60 µg | 0.6% DV |
Minerals & Electrolytes in Buckwheat groats, roasted, cooked (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.8 mg | 4.4% DV |
| Calcium (Ca) | 7 mg | 0.5% DV |
| Magnesium (Mg) | 51 mg | 12.1% DV |
| Potassium (K) | 88 mg | 1.9% DV |
| Zinc (Zn) | 0.61 mg | 5.5% DV |
| Selenium (Se) | 2.2 µg | 4% DV |
| Phosphorus (P) | 70 mg | 5.6% DV |
| Copper (Cu) | 0.146 mg | 16.2% DV |
| Manganese (Mn) | 0.403 mg | 17.5% DV |
| Sodium (Na) | 4 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.014 g | 0.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.174 g | 1.2% DV |
| Monounsaturated Fat (MUFA) | 0.188 g | 0.6% DV |
| Polyunsaturated Fat (PUFA) | 0.188 g | 0.9% DV |
| Saturated Fat (SFA) | 0.134 g | 0.7% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.212 g | 7.1% DV |
| Isoleucine (BCAA) | 0.127 g | 8.5% DV |
| Valine (BCAA) | 0.173 g | 9.6% DV |
| Lysine | 0.172 g | 8.2% DV |
| Methionine | 0.044 g | 4.4% DV |
| Tryptophan | 0.049 g | 12.2% DV |
| Phenylalanine | 0.133 g | 8.9% DV |
| Threonine | 0.129 g | 11.7% DV |
| Histidine | 0.079 g | 9.9% DV |
| Glycine | 0.263 g | 8.8% DV |
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Buckwheat groats, roasted, cooked contains 92 calories (kcal), 3.38g of protein, 19.9g of carbohydrates (2.7g fiber, 0.9g total sugars), and 0.62g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Buckwheat groats, roasted, cooked has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 0.981 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Buckwheat groats, roasted, cooked: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 24+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Buckwheat groats, roasted, cooked by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.