Calories in Buckwheat groats, roasted, cooked
Generic food Cooked Grains and Pasta
Buckwheat groats, roasted, cooked contains 92 kcal per 100 g. A typical serving of 1 cup (168 g) provides about 155 kcal.
Roughly 81% of its calories come from carbohydrates, with 14% from protein and 6% from fat (estimated with general energy factors).
That is less energy than the typical item in cereal grains and pasta on FoodFactly, where the median is 360 kcal per 100 g across 252 foods.
100 g provides 18% of the Daily Value for manganese, 16% of the Daily Value for copper and 12% of the Daily Value for magnesium.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 92 kcal | |
| Total fat ? | 0.62 g | 0.8% |
| Saturated fat ? | 0.13 g | 0.7% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 4 mg | 0.2% |
| Total carbohydrates C | 19.9 g | 7% |
| Dietary fiber ? | 2.7 g | 10% |
| Total sugars M | 0.9 g | |
| Protein ? | 3.4 g | 7% |
| Vitamin A C | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Vitamin E I | 0.09 mg | 0.6% |
| Vitamin K I | 1.9 µg | 2% |
| Thiamin (B1) ? | 0.04 mg | 3% |
| Riboflavin (B2) ? | 0.039 mg | 3% |
| Niacin (B3) ? | 0.94 mg | 6% |
| Pantothenic acid (B5) ? | 0.36 mg | 7% |
| Vitamin B6 ? | 0.077 mg | 5% |
| Folate (B9) C | 14 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 20.1 mg | 4% |
| Calcium ? | 7 mg | 0.5% |
| Iron ? | 0.8 mg | 4% |
| Magnesium ? | 51 mg | 12% |
| Phosphorus ? | 70 mg | 6% |
| Potassium ? | 88 mg | 2% |
| Zinc ? | 0.61 mg | 6% |
| Copper ? | 0.15 mg | 16% |
| Manganese ? | 0.4 mg | 18% |
| Selenium I | 2.2 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 14%
- Carbohydrates 81%
- Fat 6%
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
- Protein3.4 gin the lowest quarter of cereal grains and pasta (median 9 g)
- Fiber2.7 gbelow the median for cereal grains and pasta (median 3.9 g)
- Sugars0.9 gabove the median for cereal grains and pasta (median 0.64 g)
- Fat0.62 gin the lowest quarter of cereal grains and pasta (median 1.7 g)
- Saturated fat0.13 gin the lowest quarter of cereal grains and pasta (median 0.29 g)
- Sodium4 mgabove the median for cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.7 gprotein density, useful for comparing foods with different calorie levels
- Water75.6 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.19 g |
|---|---|
| Polyunsaturated fat ? | 0.19 g |
Sugars and starch (3)
| Sucrose M | 0.4 g |
|---|---|
| Glucose M | 0.2 g |
| Fructose M | 0.1 g |
Amino acids (18)
| Tryptophan ? | 0.049 g |
|---|---|
| Threonine ? | 0.13 g |
| Isoleucine ? | 0.13 g |
| Leucine ? | 0.21 g |
| Lysine ? | 0.17 g |
| Methionine ? | 0.044 g |
| Cystine ? | 0.058 g |
| Phenylalanine ? | 0.13 g |
| Tyrosine ? | 0.062 g |
| Valine ? | 0.17 g |
| Arginine ? | 0.25 g |
| Histidine ? | 0.079 g |
| Alanine ? | 0.19 g |
| Aspartic acid ? | 0.29 g |
| Glutamic acid ? | 0.52 g |
| Glycine ? | 0.26 g |
| Proline ? | 0.13 g |
| Serine ? | 0.18 g |
Individual fatty acids (19)
| EPA (omega-3, 20:5 n-3) ? | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) ? | 0 g |
| Linoleic acid (omega-6, 18:2) ? | 0.17 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.006 g |
| SFA 10:0 ? | 0.003 g |
| SFA 12:0 ? | 0.002 g |
| SFA 14:0 ? | 0.004 g |
| SFA 16:0 ? | 0.082 g |
| SFA 18:0 ? | 0.009 g |
| MUFA 18:1 ? | 0.18 g |
| PUFA 18:3 ? | 0.014 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.004 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0.002 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (7)
| Beta-carotene Z | 0 µg |
|---|---|
| Lycopene Z | 0 µg |
| Lutein + zeaxanthin I | 60 µg |
| Retinol Z | 0 µg |
| Carotene, alpha Z | 0 µg |
| Vitamin D (D2 + D3), International Units Z | 0 IU |
| Cryptoxanthin, beta Z | 0 µg |
Other components (12)
| Water ? | 75.6 g |
|---|---|
| Alcohol ? | 0 g |
| Caffeine Z | 0 mg |
| Ash ? | 0.43 g |
| Theobromine Z | 0 mg |
| Energy ? | 385 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 14 µg |
| Betaine M | 0.5 mg |
| Vitamin E, added Z | 0 mg |
| Vitamin B-12, added Z | 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 | 118 | 3.2 g | 19 g | 4 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, cooked Cooked | 120 | 4.4 g | 21.3 g | 1.9 g |
| Teff, cooked Cooked | 101 | 3.9 g | 19.9 g | 0.65 g |
| Rice, wild, 100%, cooked, no added fat Cooked | 100 | 4 g | 21.2 g | 0.34 g |
| Wild rice, cooked Cooked | 101 | 4 g | 21.3 g | 0.34 g |
| Amaranth grain, cooked Cooked | 102 | 3.8 g | 18.7 g | 1.6 g |
| Brown rice, long-grain, cooked Cooked | 123 | 2.7 g | 25.6 g | 0.97 g |
| Rice, brown, medium-grain, cooked Cooked | 112 | 2.3 g | 23.5 g | 0.83 g |
| Couscous, plain, cooked Cooked | 111 | 3.8 g | 23.1 g | 0.16 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in cooked buckwheat groats?
100 g of cooked buckwheat groats has 92 kcal. 1 cup (168 g): about 155 kcal.
How much protein is in cooked buckwheat groats?
Cooked buckwheat groats contains 3.4 g of protein per 100 g (7% of the 50 g Daily Value), or 5.7 g in 1 cup (168 g). About 14% of its calories come from protein. Compared with other cereal grains and pasta, that is in the lowest quarter (median 9 g).
How many carbs are in cooked buckwheat groats?
Cooked buckwheat groats has 19.9 g of total carbohydrates per 100 g, including 2.7 g of fiber and 0.9 g of sugars.
How much fat is in cooked buckwheat groats?
Cooked buckwheat groats contains 0.62 g of fat per 100 g, of which 0.13 g is saturated (0.7% of the Daily Value).
What vitamins and minerals does cooked buckwheat groats contain?
Per 100 g, the most notable amounts relative to the Daily Value are manganese (18% DV), copper (16% DV) and magnesium (12% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked buckwheat groats?
100 g contains 4 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. 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: SR Legacy, record 170686. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. 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.