Calories in Buckwheat groats
Generic food Grains and Pasta
Buckwheat groats contains 118 kcal per 100 g. A typical serving of 1 oz, dry, yields (85 g) provides about 100 kcal.
Roughly 61% of its calories come from carbohydrates, with 29% from fat and 10% from protein (estimated with general energy factors).
That is close to the median for pasta, noodles, cooked grains on FoodFactly (128 kcal per 100 g).
100 g provides 15% of the Daily Value for copper and 12% of the Daily Value for magnesium.
The data comes from the USDA Food and Nutrient Database for Dietary Studies (FNDDS), which calculates values from recipes of the ingredients.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 118 kcal | |
| Total fat C | 4 g | 5% |
| Saturated fat C | 1.6 g | 8% |
| Cholesterol C | 6 mg | 2% |
| Sodium C | 170 mg | 7% |
| Total carbohydrates C | 19 g | 7% |
| Dietary fiber C | 2.6 g | 9% |
| Total sugars C | 0.87 g | |
| Protein C | 3.2 g | 6% |
| Vitamin A C | 35 µg | 4% |
| Vitamin C C | 0 mg | 0% |
| Vitamin D C | 0.1 µg | 0.5% |
| Vitamin E C | 0.41 mg | 3% |
| Vitamin K C | 3.8 µg | 3% |
| Thiamin (B1) C | 0.038 mg | 3% |
| Riboflavin (B2) C | 0.038 mg | 3% |
| Niacin (B3) C | 0.9 mg | 6% |
| Vitamin B6 C | 0.12 mg | 7% |
| Folate (B9) C | 13 µg | 3% |
| Vitamin B12 C | 0 µg | 0% |
| Choline C | 19.8 mg | 4% |
| Calcium C | 8 mg | 0.6% |
| Iron C | 0.76 mg | 4% |
| Magnesium C | 49 mg | 12% |
| Phosphorus C | 67 mg | 5% |
| Potassium C | 85 mg | 2% |
| Zinc C | 0.58 mg | 5% |
| Copper C | 0.14 mg | 15% |
| Selenium C | 2.1 µg | 4% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 10%
- Carbohydrates 61%
- Fat 29%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.2 gbelow the median for pasta, noodles, cooked grains (median 3.8 g)
- Fiber2.6 gbelow the median for pasta, noodles, cooked grains (median 2.7 g)
- Sugars0.87 gin the top quarter of pasta, noodles, cooked grains (median 0.4 g)
- Fat4 gin the top quarter of pasta, noodles, cooked grains (median 1.7 g)
- Saturated fat1.6 gin the top quarter of pasta, noodles, cooked grains (median 0.23 g)
- Sodium170 mgbelow the median for pasta, noodles, cooked grains (median 189 mg)
- Protein per 100 kcal2.7 gprotein density, useful for comparing foods with different calorie levels
- Water73 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 1.1 g |
|---|---|
| Polyunsaturated fat C | 0.71 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) C | 0.001 g |
|---|---|
| DHA (omega-3, 22:6 n-3) C | 0 g |
| Linoleic acid (omega-6, 18:2) C | 0.65 g |
| SFA 4:0 C | 0.055 g |
| SFA 6:0 C | 0.039 g |
| SFA 8:0 C | 0.028 g |
| SFA 10:0 C | 0.056 g |
| SFA 12:0 C | 0.064 g |
| SFA 14:0 C | 0.2 g |
| SFA 16:0 C | 0.77 g |
| SFA 18:0 C | 0.3 g |
| MUFA 18:1 C | 1 g |
| PUFA 18:3 C | 0.068 g |
| PUFA 20:4 C | 0.003 g |
| MUFA 16:1 C | 0.032 g |
| PUFA 18:4 C | 0 g |
| MUFA 20:1 C | 0.006 g |
| MUFA 22:1 C | 0.002 g |
| PUFA 22:5 n-3 (DPA) C | 0.001 g |
Carotenoids (6)
| Beta-carotene C | 15 µg |
|---|---|
| Lycopene C | 0 µg |
| Lutein + zeaxanthin C | 57 µg |
| Retinol C | 34 µg |
| Carotene, alpha C | 0 µg |
| Cryptoxanthin, beta C | 0 µg |
Other components (8)
| Water C | 73 g |
|---|---|
| Alcohol C | 0 g |
| Caffeine C | 0 mg |
| Theobromine C | 0 mg |
| Folic acid C | 0 µg |
| Folate, food C | 13 µg |
| Vitamin E, added C | 0 mg |
| Vitamin B-12, added C | 0 µg |
Other forms of Buckwheat groats
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Buckwheat groats, roasted, dry Cooked | 346 | 11.7 g | 75 g | 2.7 g |
| Buckwheat groats, roasted, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Quinoa, NS as to fat | 146 | 4.2 g | 20.2 g | 5.4 g |
| Quinoa, fat added | 146 | 4.2 g | 20.2 g | 5.4 g |
| Quinoa, no added fat | 120 | 4.4 g | 21.2 g | 1.9 g |
| Bulgur, fat added | 121 | 2.9 g | 17.3 g | 5.1 g |
| Millet | 118 | 3.5 g | 23.6 g | 1 g |
| Barley | 139 | 2.2 g | 27.2 g | 2.7 g |
| Bulgur, no added fat | 83 | 3.1 g | 18.5 g | 0.24 g |
| Bulgur, NS as to fat | 83 | 3.1 g | 18.5 g | 0.24 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in buckwheat groats?
100 g of buckwheat groats has 118 kcal. 1 oz, dry, yields (85 g): about 100 kcal. 1 cup, cooked (170 g): about 201 kcal. 1 cup, dry, yields (500 g): about 590 kcal.
How much protein is in buckwheat groats?
Buckwheat groats contains 3.2 g of protein per 100 g (6% of the 50 g Daily Value), or 2.8 g in 1 oz, dry, yields (85 g). About 10% of its calories come from protein. Compared with other pasta, noodles, cooked grains, that is below the median (median 3.8 g).
How many carbs are in buckwheat groats?
Buckwheat groats has 19 g of total carbohydrates per 100 g, including 2.6 g of fiber and 0.87 g of sugars.
How much fat is in buckwheat groats?
Buckwheat groats contains 4 g of fat per 100 g, of which 1.6 g is saturated (8% of the Daily Value).
What vitamins and minerals does buckwheat groats contain?
Per 100 g, the most notable amounts relative to the Daily Value are copper (15% DV) and magnesium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in buckwheat groats?
100 g contains 170 mg of sodium, 7% of the 2,300 mg Daily Value.
Does buckwheat groats have the same nutrition not specified and cooked?
No. Per 100 g, buckwheat groats has 118 kcal, while buckwheat groats, roasted, dry has 346 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: FNDDS (Survey), record dated October 31, 2024. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: FNDDS (Survey), record 2708362. License: CC0 1.0 (U.S. public domain). Source record dated October 31, 2024. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.