Buckwheat groats, roasted, dry: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
These unhulled, roasted buckwheat kernels, also known as kasha, boast a robust, earthy flavor and firm texture, perfect for savory dishes or as a hearty breakfast cereal.
Per 100g reference serving, Buckwheat groats, roasted, dry provides 346 kcal of energy, 11.7g protein (13% of calories), 75g total carbohydrates (81% of calories, including 10.3g dietary fiber and 0g sugars), and 2.71g total fat (6% of calories).
Vitamins Profile in Buckwheat groats, roasted, dry (Per 100g)
Track how Buckwheat groats, roasted, dry 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 B1 (Thiamin) | 0.224 mg | 18.7% DV |
| Vitamin B2 (Riboflavin) | 0.271 mg | 20.8% DV |
| Vitamin B3 (Niacin) | 5.13 mg | 32.1% DV |
| Vitamin B5 (Pantothenic Acid) | 1.23 mg | 24.7% DV |
| Vitamin B6 (Pyridoxine) | 0.353 mg | 20.8% DV |
| Total Folate (Vitamin B9) | 42 µg | 10.5% DV |
| Folate (Dietary Folate Equivalents) | 42 µg | 10.5% DV |
| Natural Food Folate | 42 µg | 10.5% DV |
| Choline | 54.2 mg | 9.9% DV |
| Betaine (Trimethylglycine) | 2.6 mg | 1% DV |
Minerals & Electrolytes in Buckwheat groats, roasted, dry (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) | 2.47 mg | 13.7% DV |
| Calcium (Ca) | 17 mg | 1.3% DV |
| Magnesium (Mg) | 221 mg | 52.6% DV |
| Potassium (K) | 320 mg | 6.8% DV |
| Zinc (Zn) | 2.42 mg | 22% DV |
| Selenium (Se) | 8.4 µg | 15.3% DV |
| Phosphorus (P) | 319 mg | 25.5% DV |
| Copper (Cu) | 0.624 mg | 69.3% DV |
| Manganese (Mn) | 1.62 mg | 70.3% DV |
| Sodium (Na) | 11 mg | 0.5% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.062 g | 3.9% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.766 g | 5.5% DV |
| Monounsaturated Fat (MUFA) | 0.828 g | 2.8% DV |
| Polyunsaturated Fat (PUFA) | 0.828 g | 4.1% DV |
| Saturated Fat (SFA) | 0.591 g | 3% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Leucine (BCAA) | 0.736 g | 24.5% DV |
| Isoleucine (BCAA) | 0.441 g | 29.4% DV |
| Valine (BCAA) | 0.6 g | 33.3% DV |
| Lysine | 0.595 g | 28.3% DV |
| Methionine | 0.153 g | 15.3% DV |
| Tryptophan | 0.17 g | 42.5% DV |
| Phenylalanine | 0.461 g | 30.7% DV |
| Threonine | 0.448 g | 40.7% DV |
| Histidine | 0.273 g | 34.1% DV |
| Glycine | 0.912 g | 30.4% DV |
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Frequently Asked Questions
100 grams of Buckwheat groats, roasted, dry contains 346 calories (kcal), 11.7g of protein, 75g of carbohydrates (10.3g fiber, 0g total sugars), and 2.71g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Buckwheat groats, roasted, dry has an estimated food pH of 6.5 and a Potential Renal Acid Load (PRAL) score of 4.86 mEq/100g, classifying it as Acid-Forming (Positive PRAL).
Allergen tags for Buckwheat groats, roasted, dry: 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, dry by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.