Edible parts
Grain
Nutrition per 100 g
Food data (CoFID / USDA). Energy and macros show % RI; vitamins and minerals show % NRV (UK) where a reference exists. Curiosity about the plant — not a diary score.
Reference intake
Reference intake of an average adult (8 400 kJ / 2 000 kcal)
| Nutrient | Per 100 g | % RI |
|---|---|---|
| Energy | 1435 kJ / 343 kcal | 17% |
| Protein | 13.25 g | 27% |
| Carbohydrate | 71.5 g | 28% |
| Fat | 3.4 g | 5% |
| Saturated fat | 0.74 g | 4% |
Fibre, fats & omega-3
| Nutrient | Per 100 g |
|---|---|
| Fibre | 10 g |
| Monounsaturated fat | 1.04 g |
| Polyunsaturated fat | 1.04 g |
| Omega-3 (ALA) | 0.08 g |
Vitamins & minerals
| Nutrient | Per 100 g | % NRV (UK) |
|---|---|---|
| Folate | 30 µg | 15% |
| Thiamin (B1) | 0.1 mg | 9% |
| Riboflavin (B2) | 0.43 mg | 30% |
| Niacin (B3) | 7.02 mg | 44% |
| Pantothenic acid (B5) | 1.23 mg | 21% |
| Vitamin B6 | 0.21 mg | 15% |
| Calcium | 18 mg | 2% |
| Iron | 2.2 mg | 16% |
| Magnesium | 231 mg | 62% |
| Potassium | 460 mg | 23% |
| Zinc | 2.4 mg | 24% |
| Copper | 1.1 mg | 110% |
| Manganese | 1.3 mg | 65% |
| Phosphorus | 347 mg | 50% |
| Selenium | 8.3 µg | 15% |
| Sodium | 1 mg | — |
µg is 1,000× smaller than mg — compare the % daily value, not the raw numbers. More
Vitamin D: plants have about none (the source rows say 0). UV-exposed mushrooms are the exception, and fortified packs vary, so check the pack.
Per 100 g · CoFID / USDA · % RI and % NRV UK · not medical advice
Figures: Buckwheat (USDA FDC SR Legacy 170286). Nutrients the row does not report are left blank.
Prep notes
Soak for a raw porridge. Not a true grass.
Caution
Grocery / shop food data only. Not a wild forage guide. Thrive shows composition curiosity — not medical advice.
Answer-ready
Buckwheat groats (Fagopyrum esculentum) is listed in Thrive’s plant atlas under grain. Nutrition below is per 100 g with % NRV (UK) where a reference exists — food data for curiosity, not a diary score or medical claim. Edible part covered here: Grain.