Buckwheat Roasted Cooked Nutrition Facts

Overview of Buckwheat Roasted Cooked Nutrition

Scientific Name: Fagopyrum esculentum

Order: Caryophyllales

Family: Polygonaceae

In brief roasted, cooked buckwheat has: magnesium (51.00 mg | 12% DV) copper (0.15 mg | 17% DV) manganese (0.40 mg | 17% DV) Roasted, cooked buckwheat have buckwheat groats as the main ingredient. Buckwheat is dry-toasted, soaked, and then cooked with liquid (usually water) until soft. Cooked buckwheat has toasty and nutty flavor, together with soft and gummy texture. It is usually enjoyed in Eastern Europe and Russia with a name called kasha. Kasha can be cooked in two ways: either like rice and quinoa (which is drier and has separate "grains") or like porridge consistency (which is thicker and has more liquid.) Roasted, cooked buckwheat has many nutrients, but most of them are in less quantity than raw buckwheat. Still, cooked buckwheat has enough copper (17% daily value [DV]) and manganese (17% DV), contributing to bone formation and metabolism. Besides manganese, cooked buckwheat also contains magnesium (12% DV), which is important for bone and heart health, as well as muscle/nerve function. Cooked buckwheat can be enjoyed in either savory or sweet dishes. Popular savory dishes include cooking buckwheat with butter, cheese, meats, peas, salt, etc.; enjoying buckwheat as a salad (like quinoa salad); or using it for stuffing. For a dessert, buckwheat can be mixed with puddings, or topped with molasses, brown sugar, nuts, and dried/fresh fruits.

Calories

Name	Amount	% Daily Value
Calories	92 kcal	5%

Carbohydrates

Name	Amount	% Daily Value
Total Carbs	19.94 g	7%
Dietary Fiber	2.70 g	10%
Sugars	0.90 g
Starch	- g

Sterols

Name	Amount	% Daily Value
Cholesterol	0.00 mg	0%
Phytosterols	- mg

Fat and Fatty Acids

Name	Amount	% Daily Value
Total Fat	0.62 g	1%
Saturated Fat	0.13 g	1%
Monounsaturated Fat	0.19 g
Polyunsaturated Fat, total	0.19 g
18:2 n-6 (LA), Omega-6	0.17 g
18:3 n-6 (GLA)	- g
18:3 n-3 (ALA), Omega-3	0.01 g
18:4 n-3 (SDA)	0.00 g
20:5 n-3 (EPA)	0.00 g
22:5 n-3 (DPA)	0.00 g
22:6 n-3 (DHA)	0.00 g
Trans Fat	- g

Protein and Amino Acids

Name	Amount	% Daily Value
Protein, total	3.38 g	7%
Tryptophan	0.05 g
Threonine	0.13 g
Isoleucine	0.13 g
Leucine	0.21 g
Lysine	0.17 g
Methionine	0.04 g
Cystine	0.06 g
Phenylalanine	0.13 g
Tyrosine	0.06 g
Valine	0.17 g
Arginine	0.25 g
Histidine	0.08 g
Alanine	0.19 g
Aspartic Acid	0.29 g
Glutamic Acid	0.52 g
Glycine	0.26 g
Proline	0.13 g
Serine	0.18 g

Vitamins

Name	Amount	% Daily Value
Vitamin Can antioxidant and for immune health and making collagen	0.00 mg	0%
Thiaminfor amino acid, glucose, and lipid metabolism	0.04 mg	3%
Riboflavinfor amino acid, lipid, and vitamin B6 metabolism	0.04 mg	3%
Niacinfor digestive and skin health and nerve function	0.94 mg	6%
Pantothenic Acidfor cholesterol, fatty acid, and hormone metabolism	0.36 mg	7%
Vitamin B6for brain development, immune health, and protein metabolism	0.08 mg	5%
Folate, totalfor amino acid metabolism and preventing neural tube defects	14.00 mcg	4%
Folic Acid	0.00 mcg
Food Folate (dietary folate equivalent)	14.00 mcg
Cholinefor brain health and nerve function	20.00 mg	4%
Betainefor metabolizing an amino acid called homocysteine	0.50 mg
Vitamin B12for nerve function and red blood cell formation	0.00 mcg	0%
Vitamin A, totalan antioxidant and for eye, immune, and reproductive health	0.00 mcg	0%
Retinol Acitiviy Equivalent	0.00 mcg
Retinol	0.00 mcg
Beta-Carotene	0.00 mcg
Alpha-Carotene	0.00 mcg
Beta-Cryptoxanthin	0.00 mcg
Lycopenean antioxidant	0.00 mcg
Lutein and Zeaxanthinantioxidants	60.00 mcg
Vitamin E, totalan antioxidant and for cardiovascular and immune health	0.09 mg	1%
Alpha-Tocopherol	0.09 mg
Beta-Tocopherol	- mg
Gamma-Tocopherol	- mg
Delta-Tocopherol	- mg
Vitamin Dfor calcium absorption, immune health, and muscle/nerve function	0.00 mcg	0%
Vitamin K (phylloquinone)for bone health and normal blood clotting	1.90 mcg	2%
Biotinfor amino acid, glucose, and fatty acid metabolism	- mcg	-

Minerals

Name	Amount	% Daily Value
Calciumfor bone health and muscle/nerve function	7.00 mg	1%
Ironfor carrying oxygen to cells and muscles	0.80 mg	4%
Magnesiumfor bone and heart health and muscle/nerve function	51.00 mg	12%
Phosphorusfor bone health and helping the body store and use energy	70.00 mg	6%
Potassiumfor carbohydrate metabolism and muscle/nerve function	88.00 mg	2%
Sodiumfor muscle/nerve function	4.00 mg	0%
Zincan antioxidant and for immune health	0.61 mg	6%
Copperfor iron absorption and blood vessel, bone, and immune health	0.15 mg	17%
Manganesean antioxidant	0.40 mg	17%
Seleniuman antioxidant and for reproductive health and thyroid function	2.20 mcg	4%
Iodinefor thyroid function	- mcg	-
Chromiumfor metabolizing and storing carbohydrates, lipids, and proteins	- mcg	-
Molybdenumfor metabolizing sulfites and sulfur-containing amino acids	- mcg	-
Chloridefor muscle/nerve function	- mg	-
Fluoridefor reducing tooth decay	- mg

Flavonoids

Name	Amount

Others

Name	Amount
Water	75.63 g
Ash	0.43 g
Alcohol	0.00 g
Caffeine	0.00 mg
Theobromine	0.00 mg
Resveratrol	- mg
Phytoalbumin	- mg
Chlorogenic Acid	- mg

The "-" means insufficient data.

% Daily Values are based on a 2000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.

References:

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, Current Release.

National Institutes of Health, Office of Dietary Supplements. Vitamin and Mineral Supplement Fact Sheets. Accessed from https://ods.od.nih.gov/.