17 Fit Food calories Grains, legumes and flour
Buckwheat calories and nutrition facts
Per 100 g: 92 kcal — 3.4 g protein, 0.6 g fat and 19.9 g carbs.
Buckwheat isn’t wheat at all but the seed of a plant related to sorrel and rhubarb, so it’s naturally gluten-free. In Britain it turns up as toasted kasha, soba noodles and the flour for Breton galettes. Dry groats have about 346 kcal per 100 g and swell in the pan to about 92 kcal cooked, so log the form you actually weighed.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- Protein 14%
- Fat 5%
- Carbs 81%
In everyday portions
- Typical serving · 180 g 166 kcal
- 100 kcal is 110 g this much of it gives 100 kcal
- Energy density Low 0.92 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Cooked | 92 | 3.4 | 0.6 | 19.9 |
| Dry | 346 | 11.7 | 2.7 | 71 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Cooked
Energy and macros
- Energy 92 kcal 5%
- Protein 3.4 g 7%
- Fat 0.6 g <1%
- Carbs including fibre 19.9 g 8%
- Fibre 2.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 14%
- Fat 5%
- Carbs 81%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.09 mg <1%
- Vitamin K 1.9 µg 3%
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.04 mg 4%
- Vitamin B2 (riboflavin) 0.039 mg 3%
- Vitamin B3 (niacin) 0.94 mg 6%
- Vitamin B5 (pantothenic acid) 0.359 mg 6%
- Vitamin B6 0.077 mg 6%
- Folate (B9) 14 µg 7%
- Vitamin B12 0 µg 0%
- Choline 20.1 mg
Minerals
- Potassium 88 mg 4%
- Calcium 7 mg <1%
- Phosphorus 70 mg 10%
- Magnesium 51 mg 14%
- Iron 0.8 mg 6%
- Zinc 0.61 mg 6%
- Copper 0.146 mg 15%
- Manganese 0.403 mg 20%
- Selenium 2.2 µg 4%
- Iodine no data
- Sodium 4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- Source of fibre
- Low fat
- Salt-free
- Source of manganese
Dry
Energy and macros
- Energy 346 kcal 17%
- Protein 11.7 g 23%
- Fat 2.7 g 4%
- Carbs including fibre 71 g 27%
- Fibre 10.3 g
- Salt 0.03 g <1%
Where the calories come from
- Protein 13%
- Fat 7%
- Carbs 80%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K no data
- Vitamin C 0 mg 0%
- Vitamin B1 (thiamin) 0.224 mg 20%
- Vitamin B2 (riboflavin) 0.271 mg 19%
- Vitamin B3 (niacin) 5.1 mg 32%
- Vitamin B5 (pantothenic acid) 1.2 mg 21%
- Vitamin B6 0.353 mg 25%
- Folate (B9) 42 µg 21%
- Vitamin B12 0 µg 0%
- Choline 54.2 mg
Minerals
- Potassium 320 mg 16%
- Calcium 17 mg 2%
- Phosphorus 319 mg 46%
- Magnesium 221 mg 59%
- Iron 2.5 mg 18%
- Zinc 2.4 mg 24%
- Copper 0.624 mg 62%
- Manganese 1.6 mg 81%
- Selenium 8.4 µg 15%
- Iodine 3.7 µg 2%
- Sodium 11 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Source of protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in copper
- High in magnesium
- High in phosphorus
- High in vitamin B3
- Source of vitamin B6
- Source of zinc
- Source of folate
- Source of vitamin B5
- Source of vitamin B1
- Source of vitamin B2
- Source of iron
- Source of potassium
- Source of selenium
Grains, legumes and flour
Among grains, legumes and flours
The category in the 17 Fit catalog: 157 foods. Compared per 100 g.
- 93% Fewer calories than 93% of grains, legumes and flours.
Similar in composition
The foods with the nearest calories and macros.
- Baked beans 94 kcal
- Couscous 112 kcal
- Millet 119 kcal
- Pearl barley 123 kcal
- Rice 130 kcal
- Kidney beans 127 kcal
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Where these numbers come from
Calories and macros: 17 Fit’s reference values, the same as in the app.
Vitamins and minerals: USDA FoodData Central (SR Legacy, USA).
Carbs are given including fibre.