Welcome to the nutritional iron content in 4 different types of buckwheat, ranging from 4.06 mg to 0.8 mg per 100g. The basic type of buckwheat is Buckwheat, where the amount of iron in 100g is 2.2 mg. For the 100g serving of Buckwheat, the RDA iron percentage is 16 %. This is based on the levels for the recommended daily allowance or RDA for a mature adult for iron which is 14 mg.

Top three buckwheat products high in iron

Below is a summary list for the top three buckwheat items ranked by the amount or level of iron in 100g. At the bottom of the page is the full list for the 4 different types of buckwheat based on the content in different servings in grams and oz (and other serving sizes).

1. Buckwheat flour, whole-groat : 4.06mg (29%RDA)
2. Buckwheat groats, roasted, dry : 2.47mg (18%RDA)
3. Buckwheat : 2.2mg (16%RDA)

Following on from the three top buckwheat items or products containing iron we have a more comprehensive break down of Buckwheat, and the highest item containing iron which is Buckwheat flour, whole-groat. Furthermore we provide a comparison of average values, median values and lowest values along with a comparison with other food groups and assess the effects of storage and preparation on buckwheat. Our aim is to provide a comprehensive analysis of the iron content in buckwheat.

Buckwheat - Nutritional Content and Chart

The full nutrition content, RDA percentages and levels for Buckwheat should be considered along with the iron content. This food profile is part of our list of food and drinks under the general group Cereal Grains and Pasta.Other important and iron related nutrients are Calories, Protein, Fat and Carbohydrate. For this 100g serving in your diet, the amount of Calories is 343 kcal (17% RDA), the amount of Protein is 13.25 g (24% RDA), the amount of Fat is 3.4 g (5% RDA) and the amount of Carbohydrate is 71.5 g (55% RDA). The nutritional content and facts for 100g, which includes Calories, Protein, Fat and Carbohydrate is shown in the RDA chart below as percentages of the recommended daily allowance along with the iron levels in buckwheat.

iron and nutrition facts in buckwheat per 100g

Our proprietary nutritional density score gives a nutritional value out of 100 based on 9 different vitamins, minerals and macro nutrients. Buckwheat has a nutritional value score of 15 out of 100.Comparing the iron content and the nutritional density in 100g for Buckwheat; We class this as a high iron content item.In terms of overall nutritional value we class this as an item with a medium nutritional density value.

Comparing iron in buckwheat vs spinach

The amount of iron in spinach is 2.7 mg per 100g.As iron percentage of the RDA this is 19 %. Comparing with Buckwheat, in 100g contains 2.2 mg of iron. As a percentage of the RDA this is 16 %. Therefore, spinach has 0.5 mg more iron than Buckwheat. In terms of iron percentage this is 23 % more iron. Spinach has an overall nutritional value score of 68 out of 100, whereas Buckwheat has a nutritional value score of 15 out of 100.

The highest content of iron in the food items under the general description or type of buckwheat, is Buckwheat flour, whole-groat with 4.06 mg of iron per 100g. Comparing spinach with Buckwheat flour, whole-groat; Buckwheat flour, whole-groat has 1.36 mg more iron than spinach. In terms of iron percentage this is 50 % more iron.

Amount of iron per 100 Calories

100 calories of buckwheat is a serving size of 0.29 g, and the amount of Iron is 0.64 mg (4.66% RDA). Other important and related nutrients and macronutrients such as Fat, in 100 Calories are as follows; Protein 3.86 g (7% RDA), Fat 0.99 g (1.46% RDA), Carbohydrate 20.85 g (16.03% RDA). This is shown in the iron RDA percentage chart below, based on 100 Calories, along with the other important nutrients and macro nutrients.

Content per Typical Serving Size 1 cup (or 170 g)

For the food Buckwheat the typical serving size is 1 cup (or 170 g) which contains 3.74 mg of Iron. The iron percentage of the recommended daily value for this serving is 27 %.

To give 100% of the RDA, 3.7 servings of the typical serving size 1 cup (or 170 g) give the complete RDA. In terms of the gram weight and total content for this serving the Calories content is 583.1 kcal, the Protein content is 22.53 g, the Fat content is 5.78 g and the Carbohydrate content is 121.55 g. The percentages are shown below in the iron chart, for the typical serving of iron and the related and important nutritional values.iron and nutritional content in buckwheat

Macronutrients in Buckwheat


The amount of protein, fat and carbs from this food described above is measured in grams per 100g and grams in a typical serving size (in this case 1 cup or 170 g), although it is also useful to give the number of calories from protein, fat and carbohydrate which are the most important macronutrients. For this serving in your diet here are the macronutrient calories. From protein the number of calories is 75.9 (kcal).The number of calories from Fat is 48.4 (kcal).The total calories from carbohydrate is 459.5 (kcal).

Milligrams of iron in buckwheat (per 100g)

This list of 4 types of buckwheat, is brought to you by www.dietandfitnesstoday.com and ranges from Buckwheat flour, whole-groat through to Buckwheat groats, roasted, cooked where all food items are ranked by the content or amount per 100g. The nutritional iron content can be scaled by the amount in grams, oz or typical serving sizes. Simply click on a food item or beverage from the list at the bottom of the page to give a full dietary nutritional breakdown to answer the question how much iron in buckwheat.

The list below gives the total iron content in the 4 items from the general description 'buckwheat' each of which show the iron amount as well as Calories, Protein, Fat and Carbohydrate. Below, is the top 4 food items shown in the iron chart. This gives a quick and easy dietary comparison for the different items, where each item is listed at the bottom of the page with a nutritional summary.

buckwheat iron per 100g

The corresponding nutritional value for buckwheat based on our density score out of 100 (ranked by the amount of iron per 100g) is shown in the below nutritional density chart. buckwheat iron per 100g

The corresponding Calories for buckwheat ranked by the amount of iron per 100g is shown below in the buckwheat calories chart. buckwheat iron per 100g

Effect of Preparation and Storage on iron

The level of iron can be affected by the method of storage for example canned or frozen and also by the method of preparation for example either raw, cooked or fried. The number of food items which are cooked is 1 item. The highest amount of iron from the 1 cooked items is in Buckwheat groats, roasted, cooked where the amount is 0.8 mg per 100g.

Average Content for buckwheat

The average (or more correctly the arithmetic mean) amount of iron contained in 100g of buckwheat, based on the list below of 4 different items under the general description of buckwheat, is 2.38 mg of iron. This average value corresponds to 17 % of the recommended dietary allowance (or RDA) in your diet. The averages for the different nutrients are as follows; the average amount of Calories is 279.00 kcal, the average amount of Protein is 10.25 g, the average amount of Fat is 2.46 g and the average amount of Carbohydrate is g.

Median Amount

The median value of Iron is found in Buckwheat groats, roasted, dry which in 100g contains 2.47 mg of Iron. This corresponds to 18 % of the recommended daily allowance. For this serving the amount of Calories is 346 kcal, the amount of Protein is 11.73 g, the amount of Fat is 2.71 g and the amount of Carbohydrate is 74.95 g.

Highest iron Content per 100g

Using the list below for the 4 different buckwheat nutrition entries in our database, the highest amount of iron is found in Buckwheat flour, whole-groat which contains 4.06 mg of iron per 100g. The associated percentage of RDA is 29 %. For this 100g serving the Calories content is 335 kcal, the Protein content is 12.62 g, the Fat content is 3.1 g, the Carbohydrate content is 70.59 g.

The lowest amount of iron is in Buckwheat groats, roasted, cooked which in 100g contains 0.8 mg of iron. This gives as percentage of the recommended daily allowance 6 % of the RDA. For this 100g serving the amount of Calories is 92 kcal, the amount of Protein is 3.38 g, the amount of Fat is 0.62 g, the amount of Carbohydrate is 19.94 g.

The difference between the highest and lowest values gives a iron range of 3.26 mg per 100g. The range for the other nutrients are as follows; 243 kcal for Calories, 9.24 g for Protein, 2.48 g for Fat, 0 g for Carbohydrate.

Highest Amount of iron per Serving

Please remember that the above gives an accurate value in 100g for high iron foods in your diet. For example 100g of Buckwheat contains 2.2 mg of iron. However, there are other factors to consider when you are assessing your nutritional requirements. You should also take into account portion sizes when you are considering the iron nutritional content.

The food with the highest iron content per typical serving is Buckwheat flour, whole-groat which contains 4.87 mg in 1 cup (or 120 g). The percentage of the recommended daily value for this serving is 35 %. For this serving the Calories content is 402 kcal, the Protein content is 15.14 g, the Fat content is 3.72 g and the Carbohydrate content is 84.71 g.

Nutritional Information Summary

From the list below you can find a full nutrition facts breakdown for all foods containing iron which can be scaled for different servings and quantities. We have also sorted our complete nutritional information and vitamin database of over 7000 foods, to give a list of high content of iron in foods.


Buckwheat List, iron Content per 100g

1. Buckwheat flour, whole-groat - Iron
  Nutritional Value : 15 / 100     food group - Cereal Grains and Pasta
  Iron
(%RDA)
Calories
(%RDA)
Carbohydrate
(%RDA)
Fat
(%RDA)
Protein
(%RDA)
  Profile for a 100g serving :
  4.06 mg (29%)335 kcal (17%)70.59 g (54%)3.1 g (5%)12.62 g (23%)
  Typical Serving size of 1 cup (or 120g):
   4.87 mg (35%) 402 kcal (20%) 84.71 g (65%) 3.72 g (6%) 15.14 g (27%)
2. Buckwheat groats, roasted, dry - Iron
  Nutritional Value : 15 / 100     food group - Cereal Grains and Pasta
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.47 mg (18%)346 kcal (17%)74.95 g (58%)2.71 g (4%)11.73 g (21%)
  Typical Serving size of 1 cup (or 164g):
   4.05 mg (29%) 567.44 kcal (28%) 122.92 g (95%) 4.44 g (7%) 19.24 g (34%)
3. Buckwheat - Iron
  Nutritional Value : 15 / 100     food group - Cereal Grains and Pasta
  Iron Calories Carbohydrate Fat Protein
  Profile for a 100g serving :
  2.2 mg (16%)343 kcal (17%)71.5 g (55%)3.4 g (5%)13.25 g (24%)
  Typical Serving size of 1 cup (or 170g):
   3.74 mg (27%) 583.1 kcal (29%) 121.55 g (94%) 5.78 g (9%) 22.53 g (40%)






iron and Nutritional Values - Top 221 Foods

Vegetables

leeks, turnip greens, swiss chard, mustard greens, yams, fennel, artichokes, broccoli, cauliflower, kale, green beans, brussel sprouts, cabbage, sweet potato, a potato, carrots, lettuce, iceberg lettuce, spinach, shiitake mushrooms, celery, salad, mushrooms, potatoes, baked potato, onions, asparagus, pumpkin, radishes, taro, turnips, okra, rhubarb, sweet corn, cowpeas, seaweed, broadbeans

Fruits

a banana, an apple, an orange, a peach, apricots, butternut squash, lemon, grapes, watermelon, strawberries, green grapes, kiwi, blueberries, zucchini, figs, honeydew, eggplant, dates, olives, a pear, coconut, cranberries, pomegranate, a mango, pineapple, cherries, cantaloupe, grapefruit, tangerine, nectarines, raisins, plums, tomatoes, chili peppers, chilis, peppers, avocado, cucumber, summer squash, winter squash, papaya, prunes, fruit salad, persimmons

Seafood

salmon, cod, sardines, shrimp, tuna, fish, tuna salad, halibut, sea bass, scallops, crab, lobster, oysters, herring, haddock, halibut, mackerel, pike, pollock, trout

Drinks

coffee, apple juice, cranberry juice, red wine, skim milk, white wine, wine, milk, beer, alcohol, coke, soy milk, whole milk, prune juice, tea, a shake, coconut milk, orange juice, energy drinks, soft drinks, grapefruit juice, lemon juice, lemonade

Nuts and Seeds

chia seeds, sunflower seeds, pecans, pumpkin seeds, hazelnuts, nuts, almonds, sesame seeds, walnuts, cashews, peanuts, chestnuts, coconut meat, ginkgo nuts, mixed nuts, macadamia nuts

Beans and Lentils

soybeans, pinto beans, kidney beans, lentils, black beans, lima beans, navy beans, beets, beans, garbanzo beans, baked beans

Meat

beef, steak, deer, bacon, chicken, fried chicken, turkey, turkey breast, chicken breast, meatloaf, ham, lamb, sausages, chicken light meat, chicken dark meat, chicken leg, fried chicken, roasted chicken, chicken thigh, chicken wings, duck, goose, pheasant, quail, pigeon, turkey light meat, turkey dark meat, turkey breast, turkey leg, turkey wing, emu, ostrich, frankfurter, pate, pork sausage, salami, bratwurst, pork loin, ground pork, lamb shank, veal, bison, beef liver, beef ribs

Fast Foods

french fries, pizza, a slice of pizza, hot dog, hamburger, a cheeseburger, a big mac

Dairy and Cheese

ricotta, yogurt, cottage cheese, an egg, egg whites, goats cheese, cheddar, cheddar cheese, cheese, hard boiled egg, feta cheese, mozzarella, low fat yogurt

Bread, Rice, Grains and Pasta

rye, millet, flaxseed, barley, buckwheat, whole wheat bread, a bagel, white bread, bread, quinoa, corn, spaghetti, rice, pasta, brown rice, white rice, cooked egg, mexican cheese, fruit yogurt

Spreads, Sauces and Herbs

hummus, mayonnaise, butter, peanut butter, soy sauce, thyme, basil, rosemary, pepper, coriander, dill, parsley, spices, chili sauce

Sweets, Desserts and Snacks

popcorn, chips, nachos, a granola bar, saltine crackers, cheesecake, jello, ice cream, doughnuts, chocolate, puddings, frozen yogurt, a snickers bar, croissants, danish pastry, english muffins, blueberry muffins, pie, pop tarts, coffeecake, crackers, potato chips, rice cakes, tortilla chips, fudge, puddings, syrups, dark chocolate, sundae, pretzels, pop tarts

Breakfast Cereal

granola, cheerios, oatmeal, kelloggs cereals, general mills cereals

Miscellaneous

spirulina, honey, sugar, brown sugar, tofu, olive oil, garlic, tempeh, oats, salad dressing, tomato soup, mushroom soup, chicken soup, vegetable soup, infant formula, cooking oil, shortening, fish oil, soybean oil, soy protein, gravy, raisins, currants, balsam pear, succotash, macaroni, egg noodles, japanese noodles, macaroni and cheese, burrito