Buckwheat Roasted Cooked Nutrition

Serving Size: 100 g (3.5 oz)

Updated | 2021-08-11

Written and reviewed by the NatureClaim Team




Buckwheat Roasted Cooked


Overview of Buckwheat Roasted Cooked Nutrition

Scientific Name: Fagopyrum esculentum


Order: Caryophyllales


Family: Polygonaceae


Roasted and 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 similar to porridge consistency (which is thicker and has more liquid.) Roasted and cooked buckwheat has many nutrients, but most of them are in less quantity than raw buckwheat. Still, cooked buckwheat has a sufficient amount of manganese (20% daily value [DV]), contributing to bone formation and metabolism. Besides manganese, cooked buckwheat also contains magnesium (13% 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 (similar to 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 11%
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 C 0.00 mg 0%
Thiamin 0.04 mg 3%
Riboflavin 0.04 mg 2%
Niacin 0.94 mg 5%
Pantothenic Acid 0.36 mg 4%
Vitamin B6 0.08 mg 4%
Folate, total 14.00 mg 4%
  • Folic Acid
0.00 mcg
  • Food Folate (dietary folate equivalent)
14.00 mcg
Choline 20.10 mg
Betaine 0.50 mg
Vitamin B12 0.00 mcg 0%
Vitamin A, total 0.00 IU 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
Lycopene 0.00 mcg
Lutein and Zeaxanthin 60.00 mcg
Vitamin E, total 0.13 IU 0%
  • Alpha-Tocopherol
0.09 mg
  • Beta-Tocopherol
- mg
  • Gamma-Tocopherol
- mg
  • Delta-Tocopherol
- mg
Vitamin D 0.00 IU 0%
Vitamin K (phylloquinone) 1.90 mcg 2%
Biotin - mcg -


Minerals
Name Amount % Daily Value
Calcium 7.00 mg 1%
Iron 0.80 mg 4%
Magnesium 51.00 mg 13%
Phosphorus 70.00 mg 7%
Potassium 88.00 mg 3%
Sodium 4.00 mg 0%
Zinc 0.61 mg 4%
Copper 0.15 mg 7%
Manganese 0.40 mg 20%
Selenium 2.20 mcg 3%
Iodine - mcg -
Chromium - mcg -
Molybdenum - mcg -
Chloride - mg -
Fluoride - 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 2,000 calorie diet or refer to the Dietary Reference Intakes for a specific life stage.


Reference(s):

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/.