Buckwheat has an energy value of 100. Buckwheat BZHU - we disassemble cereals by components
Content:
What is the calorie content of boiled and raw buckwheat porridge. What amount of proteins, carbohydrates, vitamins and minerals does it contain.
Buckwheat is a product that combines nutritional value, health benefits and satiety. Boiled cereals are recommended when organizing low-calorie diets and is useful in the process of losing weight. The advantage of the product is the content of complex carbohydrates and proteins, which makes it a "tasty morsel" for people who watch their health and go in for sports. How much protein is in buckwheat and how to cook the product correctly?
Calorie content
Buckwheat porridge is known primarily for its rich composition and nutritional value... At the same time, the reason for the popularity is not in high calorie content, but in a sufficient amount of complex (slow) carbohydrates and proteins. The calorie content of the product is as follows:
- Boiled buckwheat - 110 kcal, which is 4.4% of the daily requirement of the body ( average daily intake - 2500 kcal).
- Raw buckwheat groats - 330 kcal, which is almost 17% of the daily serving.
How much protein is in the product?
Many are accustomed to the fact that buckwheat is a source of carbohydrates, but the product also contains a "building material" for muscles (protein). How much protein is in buckwheat per 100 grams? As in the case of calorie content, it all depends on whether the product is cooked or not:
- Raw cereals contain 12.6 grams protein (per 100 grams of product).
- In boiled cereals - 4.2 grams. The daily requirement of an athlete weighing 80 kilograms is 160-200 g of protein per day. This means that buckwheat alone is not enough, but taking it in the morning and two hours before training is a chance to saturate the body with the required material for muscle growth.
The protein in cereals is rich in amino acid composition, it is quickly absorbed and helps to restore muscle tissue after exercise. In some cases, boiled buckwheat is used as a natural substitute for meat, which makes it useful for vegetarians.
How many carbohydrates are in cereals?
When calculating how many carbohydrates are in boiled buckwheat, it is worth remembering that their volume directly depends on the fact of cooking:
- for raw product —71.5 grams per 100 grams;
- for a boiled product - 20 grams.
The incoming substances are gradually broken down in the body and provide its energies for a long time. The main ingredient is starch, which dissolves slowly and releases large amounts of energy. Dietary fiber, which is sufficiently contained in foods, has a positive effect. They have the following effect:
- help stabilize weight;
- normalize sugar levels;
- reduce the risk of developing heart problems;
- reduce cholesterol levels and so on.
In 100 grams of boiled buckwheat - 2 g fiber. This despite the fact that the daily portion for a person is 20 grams.
Vitamins and minerals
The above considered how many carbohydrates are in 100 grams. buckwheat, is there protein in the product, what is the calorie content of boiled and raw cereals. But buckwheat is also the main supplier of vitamins and minerals. It includes:
- vitamin B1 - 0.51 mg;
- iron - 6.7 mg;
- vitamin B2 - 0.25 mg;
- calcium - 30 mg;
- vitamin PP - 4.3 mg.
It has been proven that the product contains B vitamins that are classified as water-soluble. For this reason, substances do not accumulate in the body, and must be supplied to it daily. In terms of iron content, buckwheat is in the lead, but since it is a vegetable source, it is absorbed worse.
Also, the product contains:
- Rutin- ensures normal blood circulation, improves the absorption of vitamin C.
- Lecithin- improves the functioning of the central nervous system, liver and brain.
- Vitamin P- has a bactericidal and anti-inflammatory effect.
- Other elements - copper, magnesium, potassium etc.
The product contains no gluten, which makes buckwheat indispensable for allergy sufferers.
Despite the presence of vitamins and minerals, staying on a buckwheat diet for a long time is dangerous. The amount of carbohydrates in buckwheat, proteins, minerals and vitamins is not enough to cover the daily requirement for useful elements. Buckwheat brings the greatest benefits as part of a balanced diet. At the same time, it is suitable for everyone - children, adults, athletes, people who are losing weight or gaining weight. Cooked cereals are easily digestible, strengthens the immune system and normalizes cholesterol levels.
How to cook porridge correctly?
Knowing how much protein is in buckwheat boiled in water is not enough. It is worth being able to properly prepare the product to keep the nutrients intact and to ensure the benefits of the porridge. The brewing process involves the following steps:
- Measure out a glass of cereal and add it to the saucepan.
- Pour in two glasses of water and place on the stove. Let the water stand over low heat for 15-17 minutes.
- Cook buckwheat under a closed lid, without stirring.
- After cooking, wrap the container in a warm cloth.
It was discussed above how much protein is in 100 grams. buckwheat (4.2 grams). In this case, the cereal does not have to be cooked - it can be prepared using a thermos. Here the sequence of actions is as follows:
- Measure out a glass of sorted cereals and pour it into a thermos.
- Pour a couple of glasses of boiling water into the container and close the lid.
- Wait 30-40 minutes and eat buckwheat porridge.
This product contains:
- calories - 110 kcal;
- carbohydrates - 20 grams;
- proteins - 4.2 grams;
- fat - 1.1 grams.
The calorie content of the product is reduced due to the ability of the cereal to absorb water.
As an alternative, it is worth considering the recipe for Greek people, who were previously considered a healthy and satisfying element of the diet. If desired, even bread can be replaced with such a product. The recipe is simple:
- Pour a glass of cereal with water (three glasses are enough).
- Simmer the porridge for 13-15 minutes after boiling.
- Lay out ready-made porridge on a baking sheet, which is greased with vegetable oil.
- Wait for the porridge to harden, then cut it into small pieces.
- Fry the finished product on both sides.
Buckwheat in dietary nutrition
Knowing how many carbohydrates, proteins and fats are in 100 grams of boiled buckwheat, it is possible to accurately compose a daily diet without the risk of gaining excess fat. Buckwheat- environmentally friendly product, which is grown without the addition of pesticides and fertilizers. Protein in cereals has an amino acid composition similar to that found in meat protein.
Buckwheat is low glycemic index due to the high content of complex (slow) carbohydrates. The latter, entering the body, provide energy and do not accumulate in the form of fat. Popular product - buckwheat flour, which has a bitter taste and is easily digested in the stomach. Buckwheat flour is used to make pancakes, flat cakes, pancakes and cutlets. Buckwheat shoots are also useful, which are added to salads, sauces and soups. 
Boiled buckwheat carbohydrates are not dangerous for the body in the event that the product is cooked in water - without sauce, sugar and oil. Low calorie content of the product - best gift for people who are looking for weight loss. With proper adherence to the diet, it is possible to remove excess water from the body, tighten muscles, and improve skin condition.
Doctors recommend taking buckwheat for people who are obese and diabetic. Krupa is a powerful prophylactic agent for diseases of the heart, kidneys, liver and hemorrhages. Also, the product is used to prevent vitamin deficiency, which is explained by the rich content of useful elements in the composition.
Outcomes
Buckwheat is an important product for the daily diet. Now you know how many grams of protein are in 100 grams of buckwheat, whether there are carbohydrates, vitamins and minerals in the composition. Having such knowledge is a chance to normalize nutrition and eliminate many health problems.
The popularity of buckwheat is determined not only by the fact that the calorie content of boiled buckwheat is quite low, but also by the unique and rich composition of buckwheat per 100 grams. It contains vitamins, minerals, amino acids that play a vital role for the human body. In the article we will consider the composition of buckwheat: proteins, fats, carbohydrates, the amount and ratio of which is especially important for athletes and people who are losing weight.
Nutritional value of buckwheat per 100 grams
The nutritional value of buckwheat in comparison with other cereals is distinguished by the ratio of proteins, fats and carbohydrates. Nutritional value of buckwheat in 100 grams contains:
- Fat - 0.9 g;
- Protein - 3.5 g;
- Carbohydrates - 15.9 g;
- Water - 73.3 g;
- Unsaturated fatty acids - 0.2 g
Athletes are most often interested in how many proteins are in buckwheat. In dry form, this cereal contains 12.6 grams of protein per 100 grams of product. The chemical composition of boiled buckwheat contains 3.5 grams of protein.
Another value of the composition of buckwheat per 100 grams is a low content of saturated fat, no cholesterol, no sugar, a large amount of fiber, slow carbohydrates, giving a feeling of fullness for a long time. That is why buckwheat diets very popular all over the world. Athletes also value this cereal for its nutritional value. boiled buckwheat.
The nutritional value of ready-made buckwheat is very high, it is even compared with meat. The amount of amino acids in this cereal is comparable to that of peas, beans and other legumes. Proteins in buckwheat are contained in almost the same amount as in eggs or milk powder.
The glycemic index of buckwheat is 55 units out of 100. This suggests that when cereals are consumed, the blood sugar level does not increase rapidly. The result is the absorption of nutrients without storing the excess as fat.
For convenience, we present a table showing the nutritional value of dry buckwheat per 100 grams:
Video
Buckwheat composition per 100 grams
The chemical composition of buckwheat strikes no less than the nutritional value of buckwheat in 100 g. Vitamins, macro and microelements useful for the human body are present in large quantities in this cereal.
The composition of raw and boiled buckwheat is rich in B vitamins, necessary for protein, carbohydrate, lipid and water-salt metabolism. This group of vitamins is important for the brain and nervous system. The composition of buckwheat, in comparison with other cereals, is especially rich in vitamin P, which is necessary for the heart, thyroid gland, and arterial walls. The composition of boiled buckwheat does not contain gluten (gluten), which is especially important for people with allergic reactions to this substance. Other cereals (wheat, rye, oats, barley) contain gluten.
The energy and nutritional value of buckwheat boiled in water is high due to the correct balance of biochemical composition. We recommend that you regularly include cereals in the diet to normalize digestion, cleanse the body, and restore the balance of trace elements. This is especially important for losing weight, the composition of buckwheat will be useful for people suffering from obesity, diabetes, atherosclerosis, diseases of the cardiovascular system and gastrointestinal tract.
Explore in detail chemical composition buckwheat per 100 grams using the table:
| Vitamin PP | 4.2 mg |
| Vitamin E | 6.65 mg |
| Beta carotene | 0.01 mg |
| Vitamin A (RE) | 2 μg |
| Vitamin B1 (thiamin) | 0.43 mg |
| Vitamin B2 (riboflavin) | 0.2 mg |
| Vitamin B6 (pyridoxine) | 0,4 mg |
| Vitamin B9 (folic acid) | 32 μg |
| Vitamin E (TE) | 0.8 mg |
| Vitamin PP (Niacin Equivalent) | 7.2 mg |
| Iron | 6,7 mg |
| Zinc | 2.05 mg |
| Iodine | 3.3 μg |
| Sulfur | 88 mg |
| Chlorine | 33 mg |
| Phosphorus | 298 mg |
| Potassium | 380 mg |
| Sodium | 3 mg |
| Magnesium | 200 mg |
| Calcium | 20 mg |
| Copper | 640 mg |
| Manganese | 1.56 mg |
| Selenium | 8.3 μg |
| Chromium | 4 μg |
| Fluorine | 23 μg |
| Molybdenum | 34.4 mcg |
| Boron | 350 mcg |
| Silicon | 81 mg |
| Kolbat | 3.1 mcg |
| Nickel | 10.1 mcg |
Content:
Why is buckwheat useful? What it consists of - the content of proteins, carbohydrates and fats. The correct recipe cooking.
The benefits of buckwheat have been known for a long time. That there are only positive reviews of athletes and women who are losing weight. The former take a product to gain muscle mass and obtain a sufficient amount of energy, and the latter - for weight loss.
It is believed that buckwheat is a carbohydrate capable of providing the body with the required energy component. But is it just worth adding to the product asset?
The homeland of cereals is the regions of Nepal and India, where buckwheat has been eaten for more than four thousand years. As for Russia, the plant got here later and, as you might guess from the name, Greece became the source country.
Buckwheat itself is a buckwheat kernel obtained by separating the central part from the shells of the fruit. Depending on the quality of the source and the method of extraction, buckwheat of three varieties is distinguished, where the first variety is considered the most "pure" and useful.
Compound
The main advantage of buckwheat is its high content mineral substances, the most important of which are:
- iron;
- copper;
- phosphorus;
- iodine, etc.
The product contains 12-13 grams of protein and 60-65 grams of carbohydrates(per 100 g). In addition, a number of vitamins were found in the composition of the kernels:
- tocopherol (E);
- B vitamins - B2, B6, B9, B1;
- vitamin PP, etc.
Proteins and carbohydrates in buckwheat are not the only components of the product. It also contains fats, but most of them are polyunsaturated, that is, of vegetable origin. Their presence guarantees a decrease in cholesterol levels and normalization of metabolic processes. In addition, this is a plus for the figure (no matter how strange it may sound). The product normalizes metabolic processes and reduces the risk of fatty deposits.
The proteins that make up the cereal supply a sufficient amount of amino acids, which makes the product truly useful. The composition of buckwheat proteins almost does not lag behind those that the body receives from meat. If we compare the composition with legumes (beans, peas and others), then cereals are in the lead here as well.
The average calorie content of buckwheat is 300-320 kcal... But don't be intimidated. Properly cooked porridge is the way to lose weight. Knowing how many carbohydrates are in buckwheat, it is possible to form a diet and eliminate the accumulation of fat. The protein of the nuclei contains 18 amino acids, which makes the composition of cereals similar to powdered milk or chicken eggs. The product also contains organic acids that improve digestion.
Let's summarize the composition. For 100 grams of buckwheat there are:
- 12-13 g of protein;
- 3-3.5 g fat;
- 60-65 g of carbohydrates;
- calorie content - 300-320 kcal.;
- water - 13-15 mg.
Indicators of proteins, fats and carbohydrates in buckwheat may vary. Much depends on the type and type of roast. And the indicators of buckwheat porridge cooked in milk are much higher.
How to cook buckwheat?
Above, it was considered how many proteins, carbohydrates and fats are in cereals. But the content of these nutrients is influenced by another factor - the correct preparation of the product. The following algorithm should be followed here:
- Before cooking, it is recommended to select the stones contained in the composition and select low quality grains.
- After the product is rinsed under the stream cold water, which guarantees quick sifting of foreign debris.
- Fill in buckwheat and pour water on the basis that the volume of the cereal will increase two to three times.
- It is recommended to salt the water immediately after the start of cooking. After the pan is on low heat until boiling. Average cooking time - 15-20 minutes.
- The fire is turned off when there is no more water left at the bottom. After the porridge has cooled, oil is added and the dish is eaten.
- Cook cereals in the evening - peel and rinse with water.
- Pour buckwheat into a saucepan and cover with boiled water. After that, it should be infused all night (at least 6-8 hours).
- In the morning, the grains take out water almost completely. If the cereal does not have enough liquid, then it is worth topping up.
- Then add salt and put the pan on low heat until the first bubbles appear.
- That's all - butter is added to the finished dish and served to the table.
Helpful Cooking Tips:
- During the cooking process, it is forbidden to stir the kernels and open the lid unnecessarily.
- The easiest way to sort out the grains is in a container with a wide bottom. In this case, the groats will be distributed over the surface and it is easier to weed out bad buckwheat.
- For the best taste, the kernels should be fried before boiling.
Buckwheat and diet
Many people still argue: is buckwheat a carbohydrate or protein? In fact, each of these elements is abundant. The main advantage of kernels is not only the presence of vitamins and minerals, but also the absence of harmful substances (artificial fertilizers and pesticides). The vegetable protein contained in the dish is a good substitute for animal protein. In addition, buckwheat is different low glycemic index, due to the presence of slow carbohydrates in the composition.
Eating buckwheat provides a long-lasting feeling of fullness, which is beneficial during the diet. Fiber is also present in the composition, which eliminates a sharp increase in blood sugar levels. Ideally, replace wheat flour buckwheat with best taste and quickly digested in the stomach.
For those who are wondering whether there are a lot of carbohydrates in buckwheat, there is an excellent solution - to cook the product without sauce, sugar and oil. Such a diet promotes the removal of excess water from the body, helps to tighten the muscles and skin. Due to the healing properties of the dish, doctors often include it in the diet of obese or diabetic patients. Also buckwheat porridge useful in diseases of the heart and kidneys, during pregnancy or lactation. 
Outcomes
When asked whether there are carbohydrates in buckwheat, nutritionists answer in the affirmative. But it is worth remembering that the composition contains only complex carbohydrates that are safe for the figure. So, with the correct organization of the diet, this cereal is able to save from fat accumulation, protein deficiency, lack of vitamins and microelements. This product is a real miracle that should be on the table of every person.
Adding whole grains for a healthy and diet food considered one of the key factors. Buckwheat is the leader due to its rich composition, nutritional values and taste... The calorie content of buckwheat boiled in water is several times lower, despite the high content of useful vitamins and minerals, which makes it possible to prepare diet meals on its basis.
Useful properties of buckwheat
Buckwheat is a very popular product. It is present in the diets of people of different ages. Contains countless useful components that have a beneficial effect on the health of the body, and at the same time, the amount of calories in buckwheat on water is very low.
Adding buckwheat to food contributes to:
- normalization of the work of nerve cells;
- normalization of the digestive tract;
- improving brain function;
- strengthening of blood vessels;
- strengthening immunity;
- preventing the development of cancer cells.
To the above, it should be added that boiled buckwheat is the main ingredient in most diets on water due to its low calorie content.
A buckwheat-based diet helps to achieve:
Buckwheat dishes on the water are recommended for children and adolescents. Low-calorie groats saturate the young body with useful substances and strengthen it. With increased physical exertion, boiled porridge helps to build muscle mass. If a food product is added to food 2 hours before the crime to exercise, then by this time energy will be developed that will help to overcome the stress. Due to the ability to remove toxins from the body, buckwheat can improve the condition of the skin. As a result, acne and acne disappear, and the skin becomes more elastic.
Calorie buckwheat per 100 grams
In 100 gr. raw buckwheat contains 313 kilos of calories... This is very small, because this food product is so actively added to dietary diets. This water-based product is obtained from buckwheat grains by separating the shell and core. It depends on the quality of the kernel what kind of cereal will be - the first, second or third.
Attention! Buckwheat contains proteins (12.7 grams), fats (3.3 grams) and carbohydrates (62.1 grams).
The low calorie content of boiled buckwheat is compensated by a rich supply of minerals. There are almost 2 times more of them than in other types of cereals on the water. This benefit when consumed helps to improve metabolism. The composition of buckwheat is dominated by polyunsaturated fats due to its organic origin. Due to this, they have a positive effect on fat metabolism and help to lower blood cholesterol.
Cooking buckwheat in this way is very simple, it is important to observe the proportions. But salt has a direct effect on the percentage of useful components in the finished dish. During cooking, the grains swell, absorb water and eventually increase by 3-4 times. Caloric content per 100 gr. buckwheat boiled in water with salt is reduced to 110 kcal... And then the amount of proteins will drop to 4 grams, fats - up to 1 grams, and carbohydrates - 21 grams.
In order to preserve useful substances in the composition, it is necessary to pour buckwheat with cold water (purified) for 2-3 hours. Then drain the liquid and pour it over again, only now with boiled water. Wrap well and leave overnight. In the morning you can already eat.
Determining the calorie content of buckwheat in water with oil is more difficult. Depends on the quality and quantity of the latter in the finished dish. In 1 st. l. fits 16.5 gr. butter... But in diet food boiled buckwheat it is not recommended to include with this product if you need to lose weight in a short time. And if the dish is your favorite and giving up on it is an impossible task, then it is better to use buckwheat porridge with butter 2 times a week for breakfast. You can add 1 tsp. honey.
How many calories are in buckwheat with milk
If you add milk, then the calorie content of boiled buckwheat increases. How much depends on the percentage of fat content of the product. If you take milk of 1.5% fat, then the nutritional value of the finished cereal will be 150 kilos of calories, if 2.5% - then it will rise to 160 kcal, and at 3.2% - 170 kcal. Also, the calorie content on the water increases with the addition of sugar, honey or dried fruits. For dietary nutrition, milk of 1.5% fat content is suitable.
Diet based on buckwheat
A diet in which buckwheat is a key ingredient is very effective. Sitting on it for 1 week, you can easily lose 4-5 kg due to the low calorie content of the product boiled in water. True, many women bypass her, because of the severity and monotony. Sitting on a buckwheat diet, for a good result, you will have to drink a lot of liquid (boiled water, mineral water without gas, green tea, yogurt, kefir). Then, in just a couple of weeks, it is really possible to lose more than 10 kg.
Diet based on buckwheat:
- saturates the body with vitamins and minerals;
- removes cholesterol;
- improves the skin of the face, giving it a healthy complexion.
The only and main drawback is the absence of flavor enhancers (salt, seasonings), as a result of which dishes with a low calorie content are bland. But this is for the best, because they retain fluid in the body, which causes swelling. It turns out that the diet based on buckwheat on water has no obvious drawbacks. But it is strictly prohibited for people with vitamin deficiencies and chronic diseases of the gastrointestinal tract.
Those wishing to lose weight need to know that. To achieve great results on a food product with a low calorie content, this period can be increased if only losing weight is able to withstand the monotony of dishes.
Calorie content of buckwheat dishes
Dishes with buckwheat will be useful for people with low hemoglobin, pregnant women, children, elderly people and those who want to lose weight quickly without harm to health. The table below shows the calorie content of dishes based on this food boiled in water.
| Name of the dish | Ingredients and their quantity | Calories per 100 gr. |
| Buckwheat porridge in water with oil | Groats - 400 gr.; Butter (low fat) - 10 gr. |
About 100 kcal |
| Buckwheat porridge with milk | Groats - 300 gr.; Milk 100 ml. |
150 kcal |
| Buckwheat porridge with mushrooms | Groats - 300 gr.; Mushrooms - 100 gr.; Onions - 20 gr. |
120 kcal |
| Buckwheat porridge with meat | Groats - 300 gr.; Minced chicken - 200 gr.; Onions - 30 gr.; Carrots - 20 gr.; Refined oil - 50 ml. |
300 kcal |
| Groats - 300 gr.; Kefir - 100 ml. |
160 kcal | |
| Chicken soup with buckwheat | Groats - 140 gr.; Chicken broth - 2 l; Boiled fillet - 100 gr.; Onions - 40 gr.; Carrots - 30 gr.; Tomato paste - 60 gr.; Salt - 1 tsp |
50 kcal |
If you focus on the calorie table, then the least amount of calories is contained in chicken soup with buckwheat. This is because during cooking a lot of products evaporate nutrients... The calorie content of buckwheat dishes depends on the quality of the cereal. The most high-calorie porridge is cooked from whole grains, and a dish made from buckwheat flakes will be low-calorie.
Product harm
Buckwheat porridge should be limited for some acute diseases of the gastrointestinal tract and pancreas. It is forbidden to use after performed abdominal operations.
In general, there are two types of harmful "use" of buckwheat, which are often found in life:
Both options, instead of the desired result, give the completely opposite real. At the first, a person will lose not extra pounds, but muscle mass, problems with hormones and a slowdown in the work of nerve cells. And in the second case, healthy boiled cereals in water, thanks to flavor enhancers, are eaten in large quantities, and the weight is kept at the same figures. Therefore, trying to saturate the body with the useful components of buckwheat with a small amount of calories, one should adhere to reasonable restrictions.
People with diseases of the digestive system and pancreas are very harmful "half-steamed water" buckwheat porridge with a mono-diet. In order to avoid serious complications, before eating a low-calorie dish boiled in water, it is recommended to consult a dietitian and take the necessary tests.
If you combine buckwheat boiled in water with other ingredients, then it becomes more high-calorie. But at the same time, the finished dish contains more useful components that the body needs during the diet. The body weakens from strict diets, so sometimes you can indulge in buckwheat porridge with milk or butter (without flavor enhancers).
Buckwheat is one of the few foods that are genetically close to us. Since since ancient times, cereal was the diet of our ancestors, there is practically no allergy to it. It is not surprising that buckwheat porridge is often the basis of our menu. But what is the calorie content of buckwheat, its BZHU and glycemic index? What are the benefits of the product? Let's figure it out together!
The benefits and harms of buckwheat
Why is buckwheat so useful? This cereal has a wide range of positive properties for the human body:
- acts as a natural antioxidant;
- strengthens blood vessels;
- cleanses the body;
- improves heart function;
- removes toxins from the digestive tract;
- normalizes the functioning of the nervous system;
- relieves anxiety;
- lowers cholesterol levels;
- eliminates depression.
Also, this product has a beneficial effect on the liver, relieving stress from it. Buckwheat adds stamina, restores physical strength, strengthens the immune system, and regulates blood sugar levels. Buckwheat is also an important source of amino acids and protein. It is often included in the diet for anemia and, if necessary, to support the body's defenses.
Daily consumption of buckwheat
Not only the benefits, but also the harm of this food is largely due to the amount of the product consumed. It is important to remember: the daily requirement for buckwheat is only 200 grams. Daily rate it is advised to include it in the menu in the morning to recharge.
Composition and nutritional value of buckwheat
The benefits of buckwheat are explained by its unique biochemical composition. This cereal is a real storehouse of valuable minerals, vitamins and other components useful for our body. Their content in the product is presented in the table:
| Substance name | Content (in g, mg, μg) |
| Silicon | 81 |
| Sulfur | 88 |
| Vitamin B9 | 32 |
| Boron | 350 |
| Alimentary fiber | 11,3 |
| Calcium | 20 |
| Vitamin PP | 4,2 |
| Iodine | 3,3 |
| Sodium | 3 |
| Vitamin B2 | 0,2 |
| Chlorine | 33 |
| Starch | 55,4 |
| Vitamin A | 2 |
| Potassium | 380 |
| Titanium | 33 |
| Iron | 6,7 |
| Vitamin B1 | 0,43 |
| Magnesium | 200 |
| Fluorine | 23 |
| Ash | 1,7 |
| Vitamin E | 6,65 |
| Water | 14 |
| Phosphorus | 298 |
| Vitamin B6 | 0,4 |
| Zinc | 2,05 |
| Beta carotene | 0,01 |
Here are just a few of the main important elements that are found in buckwheat. The product also contains mono- and disaccharides, various types of acids, and other macro- and microelements. But when studying the nutritional value of a product, it is worth noting a balanced BJU:
- proteins - 4.2 g;
- fats - 1.1 g;
- carbohydrates - 21.3 gr.
The glycemic index of buckwheat is 40 units.
But how many calories are there in 100 grams of a product? The most useful and dietary way to cook cereals is in water without boiling. The product soaked and steamed in this way without heat treatment and without salt it contains only 90 kcal. Unground steamed with boiling water is the most useful and low-calorie option for preparing cereals, and you can brew it directly in a glass or bowl. But the most popular way to cook porridge is standard cooking. After such processing, kernels in 100 grams of a ready-made dish without salt or sugar - 105 kcal.
Sprouted unground weighs 198 calories. And if you make porridge for a couple, then one serving will be 141.9 units. What is the energy value green variety? In this form of cereal, if it is raw, - 343 kcal. But in boiled form, this figure is only 110 units.
Get acquainted with the indicator of the calorie content of cereals prepared different ways, you can from the table for 100 gr:
How many calories are in 100 grams with supplements
When compiling a diet and calculating the total calorie intake, it is important to understand: the energy value of buckwheat porridge depends not only on its variety, but also on the additives used. After all, the calorie content of dry core and the finished product with mushrooms, butter or milk differs by the same 100 grams.
Very often boiled kernel is made with milk. But keep in mind: this cooking method will increase the energy value. How many calories are there in 100 g of milk buckwheat porridge? It all depends on the ratio of milk and base. Therefore, the indicator can vary within 120-200 units.
Photo source: shutterstock.com
Boiled in bags "Mistral" or "Uvelka" cereals have the same performance. But salt can increase them. Nutritional value porridge rises with the addition of such a component by 5 kcal. That is, if there are 105 units in one hundred grams of boiled buckwheat, then with salt it is already 110 kcal.
Another common additive is oil. Most often, porridge is served with butter, less often with vegetable oil. The second option is more high-calorie. This cooking method gives 180 kcal per 100 grams of food. Adding butter allows you to get a product of 150 units. But so that the porridge does not come out too high in calories, you should not use a lot of additives (5-10 grams of oil is enough).
Learn more about useful properties kernels can be from the video: