Buckwheat groats, roasted, cooked

Plant foods · Grains · Cereal grains & pasta

g
Macronutrients 71 / 100 How is this scored?

Composition

Energy

Protein 3.4 g · 14 kcal/100g
Fat 0.6 g · 6 kcal/100g
Carbs 19.9 g · 80 kcal/100g
Fiber 2.7 g
Water 76 g
Total energy 92 kcal

Energy is predominantly from carbs (81%); EFSA recommends 45–60% for a balanced diet

Fat quality 67 / 100 How is this scored?
Total fat
0.6g
Saturated
0.1g
Monounsat.
0.2g
Polyunsat.
0.2g
Omega-6
0.17g

Saturated fat is 1.3% of energy, within the WHO limit of 10%.

Protein quality 100 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 100%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Complete protein — all essential amino acids meet or exceed the FAO adult reference pattern

Micronutrients 27 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.0 µg
Vitamin E 0.1 mg
Vitamin K 2 µg
Thiamin (B1) 0.04 mg
Riboflavin (B2) 0.04 mg
Niacin (B3) 0.9 mg
Pantothenic (B5) 0.4 mg
Vitamin B6 0.08 mg
Folate (B9) 14 µg
Vitamin B12 0.00 µg

Minerals

Calcium 7 mg
Iron 0.8 mg
Magnesium 51 mg
Phosphorus 70 mg
Potassium 88 mg
Sodium 4 mg
Zinc 0.6 mg
Copper 0.15 mg
Manganese 0.40 mg
Selenium 2.2 µg

Notable source of Manganese (20% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.