Buckwheat

Buckwheat

Not a true grain, buckwheat is a triangular seed from a fruit relative of rhubarb and sorrel, buckwheat has a nutty flavor and is sold roasted (kasha), whole grain cracked, or in unroasted groats grits or ground into flour.

An excellent source of magnesium, buckwheat is also a good source of phytosterols which may help to reduce cholesterol.

Buckwheat is gluten free.

Glycemic Index = 78
Glycemic Load = 16

The Benefits

*Excellent Source of: Magnesium, Manganese
*Good Source of: Fiber, Protein, Copper, Phosphorous
*Preferences: Low Fat, Low Saturated Fat, Low Cholesterol, Low Sodium, Low Sugars, No Fish, No Red Meat, No Pork, No Eggs, No Shellfish, No Gluten, No Nuts, No Seeds, No Soy, No Dairy, No Poultry, No Corn, No Yeast, No Peanuts, No Molds, No Citrus, No Tubers, No Nightshade, No Legumes

Selecting and Storing

Buckwheat groats are the hulled, crushed kernels, which are usually cooked in a manner similar to rice. Groats come in coarse, medium and fine grinds. Kasha, which is roasted buckwheat groats, has a toastier, more nutty flavor. All can be stored in an airtight container in a cool, dry place.

Nutrition Information(amounts per serving)

Serving Size: 1-cup(s) BUCKWHEAT GROATS,RSTD,CKD

OMEGA-6 / OMEGA-3 RATIO: 12.33

Calories: 155

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	1 g	*
Saturated Fat	0.23 g	*
Monosaturated Fat	0.32 g	*
Polyunsaturated Fat	0.32 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	24 mg	*
EPA, DHA	0 mg, 0 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	0 mg	*
Total Carbohydrate	33.5 g	*
Sugars	1.5 g	*
Fiber	4.5 g	*
Protein	5.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	0 IU	0%
Vitamin C	0mg	0%
Vitamin D	0 IU	0%
Vitamin E	0.15 IU	0%
Vitamin B6	0.13 mg	6%
Vitamin B12	0 mcg	0%
Vitamin K	3.2 mg	4%
Folate	23.5 mcg	6%
Niacin	1.6 mg	8%
Riboflavin	0.07 mg	4%
Thiamin	0.07 mg	5%
MINERALS
Calcium	11.8 mg	1%
Copper	0.25 mg	12%
Iron	1.3 mg	7%
Magnesium	85.7 mg	21%
Manganese	0.68 mg	34%
Phosphorous	117.6 mg	12%
Potassium	147.8 mg	4%
Selenium	3.7 mcg	5%
Sodium	6.7 mg	0%
Zinc	1 mg	7%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	0 mcg
Beta-cryptoxanthin	0 mcg
Lutein + zeaxanthin	100.8 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).