✦ Complete protein with lysine
✦ Rutin flavonoid
✦ Magnesium and copper
✦ Naturally gluten-free
Buckwheat groats are the hulled, unroasted kernels of the buckwheat plant — a pseudo-cereal not botanically related to wheat. They are gluten-free and provide complete protein rich in lysine, excellent magnesium, manganese, copper, and the flavonoid rutin, which is studied for capillary and vascular health.
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Preparation note
Cook 1 part groats in 2 parts water for 10-15 minutes; do not overcook or they go mushy. Toasting (kasha) before cooking gives a richer, nuttier flavour and helps groats stay separate.
Sources:
CoFID 2021
Where Buckwheat Groats Stands Out
Micronutrient
Potassium
220 mg
per 100g · tap to explore →
Micronutrient
Phosphorus
150 mg
per 100g · tap to explore →
Micronutrient
Magnesium
48.0 mg
per 100g · tap to explore →
Micronutrient
Calcium
12.0 mg
per 100g · tap to explore →
Flavonols
Quercetin
14.9 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 99086 · tap to explore →
Flavones
Apigenin
0.280 mg
per 100g · USDA Flavonoid DB 3.3 (2018); NDB_No 20009 · tap to explore →
Macronutrients per 100g
1,522
kJ
Energy
8.10
g
Protein
84.9
g
Carbs
2.10
g
Fibre
1.50
g
Fat
0.40
g
Sugars
0.00
g
Salt
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 220 mg | 11% | |
| Phosphorus | 150 mg | 21% | |
| Magnesium | 48.0 mg | 13% | |
| Calcium | 12.0 mg | 2% | |
| Selenium | 9.00 µg | 16% | |
| Niacin (B3) | 2.80 mg | 18% | |
| Zinc | 2.60 mg | 26% | |
| Iron | 2.00 mg | 14% | |
| Manganese | 1.60 mg | 80% | |
| Pantothenic Acid (B5) | 1.20 mg | 20% | |
| Copper | 0.700 mg | 70% | |
| Vitamin B6 | 0.400 mg | 29% | |
| Thiamin (B1) | 0.280 mg | 25% | |
| Riboflavin (B2) | 0.070 mg | 5% | |
| Vitamin B12 | 0.000 µg | 0% | |
| Vitamin D | 0.000 µg | 0% | |
| Vitamin C | 0.000 mg | 0% | |
| Glutamic acid | 3.96 g | — | |
| Aspartic acid | 0.990 g | — | |
| Leucine | 0.911 g | — | |
| Proline | 0.726 g | — | |
| Valine | 0.673 g | — | |
| Arginine | 0.660 g | — | |
| Phenylalanine | 0.647 g | — | |
| Serine | 0.594 g | — | |
| Isoleucine | 0.528 g | — | |
| Alanine | 0.528 g | — | |
| Glycine | 0.462 g | — | |
| Tyrosine | 0.462 g | — | |
| Threonine | 0.436 g | — | |
| Lysine | 0.396 g | — | |
| Methionine | 0.343 g | — | |
| Histidine | 0.317 g | — | |
| Cysteine | 0.238 g | — | |
| Tryptophan | 0.158 g | — |
* % Daily Value based on EU Nutrient Reference Values (NRVs). — indicates no EU NRV established.
Phytochemicals
Primary data source for this entry:
McCance & Widdowson's Composition of Foods Integrated Dataset (CoFID 2021), Public Health England. Source record tag: CoFID 2021.
Phytochemical data: USDA Flavonoid Database Release 3.3 (2018) and published analytical literature as indicated on each compound.
All values are per 100g fresh weight unless stated.
% Daily Values based on EU Nutrient Reference Values (NRVs) per Regulation (EU) No 1169/2011.
Nutriofia is a research and information resource — nothing on this page constitutes medical advice.
Page generated from Nutriofia database · Argarth Collective Ltd · Company No. 16864945.