Cereals, Grains and Pasta
Grains, buckwheat groats, roasted, dry
Per 100 g of the edible portion · CNF 2026
346kcal per 100 g
11.7 gProtein
2.7 gFat
75 gCarbohydrate
Energy and macronutrients
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Energy | 346 kcal1,448 kJ | — |
| Protein | 11.7 g | — |
| Fat | 2.7 g | 4% |
| of which saturated | 0.59 g | 3% |
| Monounsaturated fat | 0.83 g | — |
| Polyunsaturated fat | 0.83 g | — |
| Cholesterol | 0 mg | — |
| Carbohydrate | 75 g | — |
| Fibre | 10.3 g | 37% |
| Sodium | 11 mg | 0% |
| Water | 8.4 g | — |
Minerals
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Potassium | 320 mg | 9% |
| Calcium | 17 mg | 1% |
| Magnesium | 221 mg | 53% |
| Phosphorus | 319 mg | 26% |
| Iron | 2.5 mg | 14% |
| Zinc | 2.4 mg | 22% |
| Copper | 0.62 mg | 69% |
| Selenium | 8.4 µg | 15% |
Vitamins
Per 100 g of the edible portion
| Nutrient | 100 g | Daily Value |
|---|---|---|
| Vitamin A | 0 µg | 0% |
| Beta-carotene | 0 µg | — |
| Vitamin D | 0 µg | 0% |
| Vitamin E | 0.39 mg | 3% |
| Thiamin (B1) | 0.22 mg | 19% |
| Riboflavin (B2) | 0.27 mg | 21% |
| Niacin (B3) | 5.1 mg | 32% |
| Vitamin B6 | 0.35 mg | 21% |
| Folate | 42 µg | 11% |
| Vitamin B12 | 0 µg | 0% |
| Vitamin C | 0 mg | 0% |
In its food group
Position among 152 foods in “Cereals, Grains and Pasta”
Energy346 kcal · median 341 kcal
Protein11.7 g · median 8.4 g
Fibre10.3 g · median 3 g
Saturated fat0.59 g · median 0.28 g
Salt0.03 g · median 0.01 g
70% of the foods in the group contain less protein. The thin line marks the group median.
Richest in
Nutrients where 100 g covers the largest share of the daily reference
- Copper0.62 mg · 69%
- Magnesium221 mg · 53%
- Fibre10.3 g · 37%
- Niacin (B3)5.1 mg · 32%
- Phosphorus319 mg · 26%
Other foods in the group
More from “Cereals, Grains and Pasta”
- Grains, barley flour345 kcal
- Grains, buckwheat, dry343 kcal
- Grains, bulgur, dry342 kcal
- Grains, wheat, hard white, dry342 kcal
- Grains, barley, pearled, dry352 kcal
- Grains, wheat, soft white, dry340 kcal
- Pasta, (spaghetti, macaroni), whole wheat, dry352 kcal
- Grains, wheat, durum, dry339 kcal
- Grains, barley, dry354 kcal
- Grains, rye flour, medium354 kcal
- Grains, spelt, dry338 kcal
- Grains, triticale flour, whole grain338 kcal
Source: Health Canada, Canadian Nutrient File 2026 · contains information licensed under the Open Government Licence – Canada.
Values as published in the national table, per 100 g of the edible portion. “0” also covers traces below the detection limit. Daily Values: Food and Drug Regulations, Health Canada.