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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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