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    Nutritional Facts: Buckwheat Pilaf

    Please note, the information provided here is approximate. Totals do not include: possible substitutions (i.e. "OR"-ed ingredients), optional ingredients, or ingredients without a measurement (e.g. "to taste").

    Learn more about how we calculate nutritional information, and always consult a registered dietician or your physician before embarking on any diet plan which relies on these numbers, and for any other questions.

      1 cup (168g)
    buckwheat groats
    1 3/4 cups (415g)
    water
    3 tablespoons (41g)
    toasted sesame oil
    1 tablespoon (8g)
    garlic
    1 leaf (0g)
    limes
    1 cup (149g)
    red bell peppers
    3 tablespoons (18g)
    green onions
    3/4 cup (96g)
    carrots
    2 tablespoons (36g)
    soy sauce
    1 tablespoon (1g)
    cilantro
    1/2 teaspoon (0g)
    crushed red pepper flakes
    Total 1 serving
    Alanine (g) 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.2 n/a 0.0 1 0
    Alcohol (g) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Arginine (g) 0.4 n/a 0.0 0.1 n/a 0.1 0.0 0.1 0.1 n/a 0.0 1 0
    Ash (g) 0.7 0.4 0.0 0.1 n/a 0.7 0.1 0.9 6.4 0.0 0.0 9 5
    Aspartic acid (g) 0.5 n/a 0.0 0.0 n/a 0.4 0.0 0.2 0.3 n/a 0.0 1 1
    Beta-sitosterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Caffeine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Calcium (mg) 11.8 12.4 0.0 15.1 n/a 10.4 13.0 31.7 7.2 0.7 0.2 102 51
    Calories 154.6 0.0 360.7 12.5 n/a 46.2 5.8 39.4 21.6 0.2 1.2 642 321
    Calories (kj) 646.8 0.0 1,509.2 52.1 n/a 192.2 24.3 166.1 90.4 1.0 5.2 2,687 1,344
    Campesterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Carbohydrates (g) 33.5 0.0 0.0 2.8 n/a 9.0 1.3 9.2 2.0 0.0 0.3 58 29
    Cholesterol (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Copper (mg) 0.2 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Cystine (g) 0.1 n/a 0.0 0.0 n/a 0.0 n/a 0.1 0.0 n/a 0.0 0 0
    Dietary Fiber (g) 4.5 0.0 0.0 0.2 n/a 3.1 0.5 2.7 0.3 0.0 0.1 11 6
    Folate (mcg) 23.5 0.0 0.0 0.3 n/a 68.5 11.5 18.2 6.5 0.6 0.2 129 65
    Folate, DFE (mcg) 23.5 0.0 0.0 0.3 n/a 68.5 11.5 18.2 6.5 0.6 0.2 129 65
    Folate, food (mcg) 23.5 0.0 0.0 0.3 n/a 68.5 11.5 18.2 6.5 0.6 0.2 129 65
    Folic acid (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Fructose (g) 0.2 n/a n/a n/a n/a 3.4 n/a 0.5 n/a n/a n/a 4 2
    Galactose n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
    Glucose (dextrose) (g) 0.3 n/a n/a n/a n/a 2.9 n/a 0.6 n/a n/a n/a 4 2
    Glutamic acid (g) 0.9 n/a 0.0 0.1 n/a 0.3 0.1 0.4 0.9 n/a 0.0 3 1
    Glycine (g) 0.4 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.2 n/a 0.0 1 0
    Histidine (g) 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0 0
    Iron (mg) 1.3 0.0 0.0 0.1 n/a 0.6 0.3 0.3 0.9 0.0 0.0 4 2
    Isoleucine (g) 0.2 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.2 n/a 0.0 1 0
    Lactose n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
    Leucine (g) 0.4 n/a 0.0 0.0 n/a 0.1 0.0 0.1 0.3 n/a 0.0 1 0
    Lysine (g) 0.3 n/a 0.0 0.0 n/a 0.1 0.0 0.1 0.3 n/a 0.0 1 0
    Magnesium (mg) 85.7 4.1 0.0 2.1 n/a 17.9 3.6 11.5 14.4 0.3 0.3 140 70
    Maltose n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
    Manganese (mg) 0.7 0.0 n/a 0.1 n/a 0.2 0.0 0.1 0.2 0.0 0.0 1 1
    Methionine (g) 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0 0
    Monounsaturated Fat (g) 0.3 0.0 16.2 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 17 8
    Niacin (mg) 1.6 0.0 0.0 0.1 n/a 1.5 0.1 0.9 1.4 0.0 0.0 6 3
    Pantothenic acid (mg) 0.6 0.0 0.0 0.0 n/a 0.5 0.0 0.3 0.1 0.0 0.0 2 1
    Phenylalanine (g) 0.2 n/a 0.0 0.0 n/a 0.1 0.0 0.1 0.2 n/a 0.0 1 0
    Phosphorus (mg) 117.6 0.0 0.0 12.8 n/a 38.7 6.7 33.6 46.8 0.5 0.6 257 129
    Phytosterols n/a n/a 352.9 n/a n/a n/a n/a n/a n/a 0.1 n/a 353 176
    Polyunsaturated Fat (g) 0.3 0.0 17.0 0.0 n/a 0.1 0.0 0.1 0.0 0.0 0.0 18 9
    Potassium (mg) 147.8 4.1 0.0 33.5 n/a 314.4 49.7 307.2 76.3 5.2 7.2 946 473
    Proline (g) 0.2 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.3 n/a 0.0 1 0
    Protein (g) 5.7 0.0 0.0 0.5 n/a 1.5 0.3 0.9 3.8 0.0 0.0 13 6
    Retinol (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Riboflavin (mg) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 0.1 0.1 0.0 0.0 0 0
    Saturated Fat (g) 0.2 0.0 5.8 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 6 3
    Selenium (mcg) 3.7 0.0 0.0 1.2 n/a 0.1 0.1 0.1 0.3 0.0 0.0 6 3
    Serine (g) 0.3 n/a 0.0 0.0 n/a 0.1 0.0 0.1 0.2 n/a 0.0 1 0
    Sodium (mg) 6.7 12.4 0.0 1.4 n/a 6.0 2.9 66.2 2,011.0 0.5 0.4 2,107 1,054
    Starch n/a n/a n/a n/a n/a 0.0 n/a 1.4 n/a n/a n/a 1 1
    Stigmasterol n/a n/a n/a n/a n/a n/a n/a n/a n/a 0.0 n/a 0 0
    Sucrose (g) 0.7 n/a n/a n/a n/a 0.0 n/a 3.4 n/a n/a n/a 4 2
    Sugar (g) 1.5 0.0 0.0 0.1 n/a 6.3 0.4 4.6 0.6 0.0 0.2 14 7
    Theobromine (mg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Thiamin (mg) 0.1 0.0 0.0 0.0 n/a 0.1 0.0 0.1 0.0 0.0 0.0 0 0
    Threonine (g) 0.2 n/a 0.0 0.0 n/a 0.1 0.0 0.2 0.1 n/a 0.0 1 0
    Tocopherol, alpha (mg) 0.2 0.0 0.6 0.0 n/a 2.4 0.1 0.6 0.0 0.0 0.0 4 2
    Tocopherol, beta n/a n/a n/a n/a n/a 0.1 n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, delta n/a n/a n/a n/a n/a 0.0 n/a 0.0 n/a n/a n/a 0 0
    Tocopherol, gamma n/a n/a n/a n/a n/a 0.2 n/a 0.0 n/a n/a n/a 0 0
    Total Fat (g) 1.0 0.0 40.8 0.0 n/a 0.4 0.0 0.2 0.0 0.0 0.0 43 21
    TransFatty acids n/a n/a n/a n/a n/a n/a n/a 0.0 n/a n/a n/a 0 0
    Tryptophan (g) 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0 0
    Tyrosine (g) 0.1 n/a 0.0 0.0 n/a 0.0 0.0 0.0 0.1 n/a 0.0 0 0
    Valine (g) 0.3 n/a 0.0 0.0 n/a 0.0 0.0 0.1 0.2 n/a 0.0 1 0
    Vitamin A, IU (IU) 0.0 0.0 0.0 0.8 n/a 4,665.2 179.5 16,037.8 0.0 67.5 102.1 21,053 10,526
    Vitamin A, RAE (mcg) 0.0 0.0 0.0 0.0 n/a 233.9 9.0 801.6 0.0 3.4 5.1 1,053 527
    Vitamin B-12 (mcg) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Vitamin B-6 (mg) 0.1 0.0 0.0 0.1 n/a 0.4 0.0 0.1 0.1 0.0 0.0 1 0
    Vitamin C (mg) 0.0 0.0 0.0 2.6 n/a 190.3 3.4 5.7 0.0 0.3 0.1 202 101
    Vitamin D (IU) 0.0 0.0 0.0 0.0 n/a 0.0 0.0 0.0 0.0 0.0 0.0 0 0
    Water (g) 127.1 414.3 0.0 4.9 n/a 137.4 16.2 84.8 23.8 0.9 0.0 809 405
    Zinc (mg) 1.0 0.0 0.0 0.1 n/a 0.4 0.1 0.2 0.2 0.0 0.0 2 1

    Our nutritional database is not complete and serving size information for many recipes is unknown, which leads to incomplete nutritional data. Thus, we encourage any user to submit corrections or add information to any recipe on the site.

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