Buckwheat groats (dry)
BLS 4.0 food: Buckwheat groats (Buchweizen Grütze), code C327000 · cross-reference USDA FDC #170685
Per portion (60 g)
193 kcalenergy
7.8 gprotein
3.3 gfibre
0.93 gfat
36.7 gcarbohydrate
Verified benefits — authorised EU health claims
Buckwheat groats (dry) meets the legal condition for these claims (Regulation (EC) No 1924/2006 and (EU) No 432/2012). The numbers show exactly why.
Protein contributes to a growth in muscle mass.
✓ 16 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of muscle mass.
✓ 16 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionProtein contributes to the maintenance of normal bones.
✓ 16 % of energy from protein; condition for "source of protein": at least 12 %.
EUR-LexEU CommissionThiamine contributes to normal energy-yielding metabolism.
✓ 0.28 mg per 100 g = 25 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to normal psychological function.
✓ 0.28 mg per 100 g = 25 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSThiamine contributes to the normal function of the heart.
✓ 0.28 mg per 100 g = 25 % of the EU NRV (1.1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSShow 38 more authorised claims
Niacin contributes to normal energy-yielding metabolism.
✓ 4.6 mg per 100 g = 29 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to normal psychological function.
✓ 4.6 mg per 100 g = 29 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the maintenance of normal skin.
✓ 4.6 mg per 100 g = 29 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSNiacin contributes to the reduction of tiredness and fatigue.
✓ 4.6 mg per 100 g = 29 % of the EU NRV (16 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to normal mental performance.
✓ 1.4 mg per 100 g = 24 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPantothenic acid contributes to the reduction of tiredness and fatigue.
✓ 1.4 mg per 100 g = 24 % of the EU NRV (6 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal psychological function.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to normal red blood cell formation.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the normal function of the immune system.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the reduction of tiredness and fatigue.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSVitamin B6 contributes to the regulation of hormonal activity.
✓ 0.4 mg per 100 g = 29 % of the EU NRV (1.4 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to maternal tissue growth during pregnancy.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal blood formation.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to normal psychological function.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the normal function of the immune system.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate contributes to the reduction of tiredness and fatigue.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSFolate has a role in the process of cell division.
✓ 43.5 µg per 100 g = 22 % of the EU NRV (200 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSPhosphorus contributes to the maintenance of normal bones.
✓ 150 mg per 100 g = 21 % of the EU NRV (700 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal cognitive function.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to normal fertility and reproduction.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal testosterone levels in the blood.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal bones.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal hair.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal nails.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal skin.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the maintenance of normal vision.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSZinc contributes to the normal function of the immune system.
✓ 2.9 mg per 100 g = 29 % of the EU NRV (10 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to normal spermatogenesis.
✓ 8.4 µg per 100 g = 15 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal hair.
✓ 8.4 µg per 100 g = 15 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the maintenance of normal nails.
✓ 8.4 µg per 100 g = 15 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal function of the immune system.
✓ 8.4 µg per 100 g = 15 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSSelenium contributes to the normal thyroid function.
✓ 8.4 µg per 100 g = 15 % of the EU NRV (55 µg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to maintenance of normal connective tissues.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal hair pigmentation.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to normal iron transport in the body.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSCopper contributes to the normal function of the immune system.
✓ 0.7 mg per 100 g = 70 % of the EU NRV (1 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the maintenance of normal bones.
✓ 1.4 mg per 100 g = 69 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSManganese contributes to the normal formation of connective tissue.
✓ 1.4 mg per 100 g = 69 % of the EU NRV (2 mg); condition: at least 15 %.
EUR-LexEU CommissionNIH ODSAlso low in sodium and saturated fat — which relates to the authorised claims: “Reducing consumption of sodium contributes to the maintenance of normal blood pressure.” “Reducing consumption of saturated fat contributes to the maintenance of normal blood cholesterol levels.”
Goals this food supports
⚖️ Lose weight💪 Build & keep muscle❤️ Heart health💞 Sexual health & fertility🧠 Strong brain & focus🙂 Mood & psychological function⚡ More energy, less tiredness🦴 Strong bones & teeth🦵 Joints & cartilage🛡️ Immune system✨ Healthy skin💇 Hair & nails👁️ Eyes & vision🩸 Healthy blood & iron🌱 Long life & healthy ageing🦋 Thyroid function
Full nutrient profile
Values per 100 g edible portion as published by the Max Rubner-Institut (BLS 4.0, 10.25826/Data20251217-134202-0). "Origin" is the MRI's own data-provenance label; open "reference" for the underlying study or database. %NRV = share of the EU Nutrient Reference Value (Reg. (EU) 1169/2011, Annex XIII).
Energy & macronutrients
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Energy | 322 kcal | 193 kcal | BLS ENERCC · Calculated by formula | |
| Protein | 13.1 g | 7.8 g | BLS PROT625 · Übernommener Wert | |
| Fat | 1.6 g | 0.93 g | BLS FAT · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Carbohydrate (available) | 61.2 g | 36.7 g | BLS CHO · Calculated by formula | |
| Sugars (total) | 0.35 g | 0.21 g | BLS SUGAR · Calculated by formula | |
| starch | 60.8 g | 36.5 g | BLS STARCH · Übernommener Wert | |
| Dietary fibre | 5.5 g | 3.3 g | BLS FIBT · Übernommener Wert | |
| Water | 11.8 g | 7.1 g | BLS WATER · Laboratory analysis | |
| Salt | 0.0 g | 0.0 g | BLS NACL · Calculated by formula |
Fats & fatty acids
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Saturated fat | 0.23 g | 0.14 g | BLS FASAT · Calculated by formula | |
| Monounsaturated fat | 0.55 g | 0.33 g | BLS FAMS · Calculated by formula | |
| Polyunsaturated fat | 0.53 g | 0.32 g | BLS FAPU · Calculated by formula | |
| Omega-3 fatty acids (total) | 0.03 g | 0.02 g | BLS FAPUN3 · Calculated by formula | |
| Alpha-linolenic acid (ALA, omega-3) | 0.03 g | 0.02 g | BLS F18:3CN3 · Musterberechnung | |
| EPA | 0 mg | 0 mg | BLS F20:5CN3 · Logische Null | |
| DHA | 0 mg | 0 mg | BLS F22:6CN3 · Logische Null | |
| EPA + DHA (long-chain omega-3) | 0 mg | 0 mg | BLS | |
| omega6 | 0.5 g | 0.3 g | BLS FAPUN6 · Calculated by formula | |
| Linoleic acid (omega-6) | 0.49 g | 0.3 g | BLS F18:2CN6 · Musterberechnung | |
| Oleic acid | 0.48 g | 0.29 g | BLS F18:1CN9 · Musterberechnung | |
| Cholesterol | 0 mg | 0 mg | BLS CHORL · Logische Null |
Vitamins
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Vitamin A | 0 µg | 0 µg | 0 % | BLS VITAA · Calculated by formula |
| Vitamin D | 0 µg | 0 µg | 0 % | BLS VITD · Calculated by formula |
| Vitamin E | 0.25 mg | 0.15 mg | 2 % | BLS VITE · Übernommener Wert |
| Vitamin K | 1.2 µg | 0.71 µg | 2 % | BLS VITK · Calculated by formula |
| Thiamin (vitamin B1) | 0.28 mg | 0.17 mg | 25 % | BLS THIA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Riboflavin (vitamin B2) | 0.07 mg | 0.04 mg | 5 % | BLS RIBF · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Niacin (vitamin B3) | 4.6 mg | 2.8 mg | 29 % | BLS NIAEQ · Calculated by formula |
| Pantothenic acid (vitamin B5) | 1.4 mg | 0.87 mg | 24 % | BLS PANTAC · Scientific literaturereferenceScherz H.; Getreide, Getreideprodukte, Backwaren, Teigwaren (Manuskript für SFK-Tabellen 5.Aufl.); Brief vom 27.07.93 Deut. Forschungsanst. f. Lebensmittelchem; 1993 |
| Vitamin B6 | 0.4 mg | 0.24 mg | 29 % | BLS VITB6 · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Biotin | 0.34 µg | 0.2 µg | 1 % | BLS BIOT · Übernommener Wert |
| Folate | 43.5 µg | 26.1 µg | 22 % | BLS FOL · Calculated by formula |
| Vitamin B12 | 0 µg | 0 µg | 0 % | BLS VITB12 · Logische Null |
| Choline | 54.2 mg | 32.5 mg | USDA FDC 170685 |
Minerals & trace elements
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Sodium | 1 mg | 0.6 mg | BLS NA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Potassium | 218 mg | 131 mg | 11 % | BLS K · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Calcium | 12 mg | 7.2 mg | 2 % | BLS CA · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Magnesium | 48 mg | 28.8 mg | 13 % | BLS MG · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Phosphorus | 150 mg | 90 mg | 21 % | BLS P · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Iron | 2 mg | 1.2 mg | 14 % | BLS FE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
| Zinc | 2.9 mg | 1.7 mg | 29 % | BLS ZN · Übernommener Wert |
| Selenium | 8.4 µg | 5 µg | 15 % | USDA FDC 170685 |
| Copper | 0.7 mg | 0.42 mg | 70 % | BLS CU · Scientific literaturereferenceScherz H.; Getreide, Getreideprodukte, Backwaren, Teigwaren (Manuskript für SFK-Tabellen 5.Aufl.); Brief vom 27.07.93 Deut. Forschungsanst. f. Lebensmittelchem; 1993 |
| Manganese | 1.4 mg | 0.82 mg | 69 % | BLS MN · Übernommener Wert |
| fluoride | 0.05 mg | 0.03 mg | BLS FD · Übernommener Wert |
Essential amino acids
| Nutrient | per 100 g | per 60 g | %NRV | Origin |
|---|---|---|---|---|
| Histidine | 0.17 g | 0.1 g | BLS HIS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Isoleucine | 0.29 g | 0.17 g | BLS ILE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Leucine | 0.45 g | 0.27 g | BLS LEU · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Lysine | 0.39 g | 0.23 g | BLS LYS · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Methionine | 0.13 g | 0.08 g | BLS MET · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Phenylalanine | 0.29 g | 0.17 g | BLS PHE · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Threonine | 0.3 g | 0.18 g | BLS THR · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Tryptophan | 0.11 g | 0.07 g | BLS TRP · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 | |
| Valine | 0.45 g | 0.27 g | BLS VAL · Other nutrient databasereferenceKirchhoff, E; Souci - Fachmann - Kraut - Die Zusammensetzung der Lebensmittel - Nährwert-Tabellen; 2008; 7 |
Sources
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut
- FoodData Central — USDA Agricultural Research Service
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- Regulation (EC) No 1924/2006 on nutrition and health claims (incl. Annex: conditions for "source of" claims) — European Union (EUR-Lex)
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Thiamin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Niacin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Pantothenic Acid — fact sheet for health professionals — NIH Office of Dietary Supplements
- Vitamin B6 — fact sheet for health professionals — NIH Office of Dietary Supplements
- Folate — fact sheet for health professionals — NIH Office of Dietary Supplements
- Phosphorus — fact sheet for health professionals — NIH Office of Dietary Supplements
- Zinc — fact sheet for health professionals — NIH Office of Dietary Supplements
- Selenium — fact sheet for health professionals — NIH Office of Dietary Supplements
- Copper — fact sheet for health professionals — NIH Office of Dietary Supplements
- Manganese — fact sheet for health professionals — NIH Office of Dietary Supplements
Max Rubner-Institut (2025): Bundeslebensmittelschlüssel (BLS), Version 4.0 — Deutsche Nährstoffdatenbank. Karlsruhe. DOI: 10.25826/Data20251217-134202-0. Licence CC BY 4.0. Selenium and choline: U.S. Department of Agriculture, Agricultural Research Service. FoodData Central: SR Legacy, 2018. fdc.nal.usda.gov.