Calories in Buckwheat groats, roasted, dry
Generic food Cooked Grains and Pasta
Buckwheat groats, roasted, dry contains 346 kcal per 100 g. A typical serving of 1 cup (164 g) provides about 567 kcal.
Roughly 81% of its calories come from carbohydrates, with 13% from protein and 7% from fat (estimated with general energy factors).
That is close to the median for cereal grains and pasta on FoodFactly (360 kcal per 100 g).
100 g provides 70% of the Daily Value for manganese, 69% of the Daily Value for copper and 53% 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 | 346 kcal | |
| Total fat ? | 2.7 g | 3% |
| Saturated fat ? | 0.59 g | 3% |
| Cholesterol Z | 0 mg | 0% |
| Sodium ? | 11 mg | 0.5% |
| Total carbohydrates C | 75 g | 27% |
| Dietary fiber ? | 10.3 g | 37% |
| Total sugars | not reported | |
| Protein ? | 11.7 g | 23% |
| Vitamin A ? | 0 µg | 0% |
| Vitamin C ? | 0 mg | 0% |
| Vitamin D Z | 0 µg | 0% |
| Thiamin (B1) ? | 0.22 mg | 19% |
| Riboflavin (B2) ? | 0.27 mg | 21% |
| Niacin (B3) ? | 5.1 mg | 32% |
| Pantothenic acid (B5) ? | 1.2 mg | 25% |
| Vitamin B6 ? | 0.35 mg | 21% |
| Folate (B9) C | 42 µg | 11% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 54.2 mg | 10% |
| Calcium ? | 17 mg | 1% |
| Iron ? | 2.5 mg | 14% |
| Magnesium ? | 221 mg | 53% |
| Phosphorus ? | 319 mg | 26% |
| Potassium ? | 320 mg | 7% |
| Zinc ? | 2.4 mg | 22% |
| Copper ? | 0.62 mg | 69% |
| Manganese ? | 1.6 mg | 70% |
| Selenium M | 8.4 µg | 15% |
% 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 13%
- Carbohydrates 81%
- Fat 7%
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
- Protein11.7 gabove the median for cereal grains and pasta (median 9 g)
- Fiber10.3 gin the top quarter of cereal grains and pasta (median 3.9 g)
- Fat2.7 gabove the median for cereal grains and pasta (median 1.7 g)
- Saturated fat0.59 gin the top quarter of cereal grains and pasta (median 0.29 g)
- Sodium11 mgin the top quarter of cereal grains and pasta (median 3 mg)
- Protein per 100 kcal3.4 gprotein density, useful for comparing foods with different calorie levels
- Water8.4 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat ? | 0.83 g |
|---|---|
| Polyunsaturated fat ? | 0.83 g |
Amino acids (18)
| Tryptophan ? | 0.17 g |
|---|---|
| Threonine ? | 0.45 g |
| Isoleucine ? | 0.44 g |
| Leucine ? | 0.74 g |
| Lysine ? | 0.6 g |
| Methionine ? | 0.15 g |
| Cystine ? | 0.2 g |
| Phenylalanine ? | 0.46 g |
| Tyrosine ? | 0.21 g |
| Valine ? | 0.6 g |
| Arginine ? | 0.87 g |
| Histidine ? | 0.27 g |
| Alanine ? | 0.66 g |
| Aspartic acid ? | 1 g |
| Glutamic acid ? | 1.8 g |
| Glycine ? | 0.91 g |
| Proline ? | 0.45 g |
| Serine ? | 0.61 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) ? | 0.77 g |
| SFA 4:0 ? | 0 g |
| SFA 6:0 ? | 0 g |
| SFA 8:0 ? | 0.028 g |
| SFA 10:0 ? | 0.014 g |
| SFA 12:0 ? | 0.008 g |
| SFA 14:0 ? | 0.02 g |
| SFA 16:0 ? | 0.36 g |
| SFA 18:0 ? | 0.038 g |
| MUFA 18:1 ? | 0.79 g |
| PUFA 18:3 ? | 0.062 g |
| PUFA 20:4 ? | 0 g |
| MUFA 16:1 ? | 0.018 g |
| PUFA 18:4 ? | 0 g |
| MUFA 20:1 ? | 0 g |
| MUFA 22:1 ? | 0.009 g |
| PUFA 22:5 n-3 (DPA) ? | 0 g |
Carotenoids (2)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units Z | 0 IU |
Other components (8)
| Water ? | 8.4 g |
|---|---|
| Alcohol ? | 0 g |
| Ash ? | 2.2 g |
| Energy ? | 1,448 kJ |
| Vitamin A, IU ? | 0 IU |
| Folic acid Z | 0 µg |
| Folate, food ? | 42 µg |
| Betaine M | 2.6 mg |
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, cooked Cooked | 92 | 3.4 g | 19.9 g | 0.62 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 |
|---|---|---|---|---|
| Barley flour or meal | 345 | 10.5 g | 74.5 g | 1.6 g |
| Wheat flour, whole-grain | 340 | 13.2 g | 72 g | 2.5 g |
| Bulgur, dry, raw Dried or dry | 349 | 11.8 g | 75.9 g | 2.4 g |
| Buckwheat | 343 | 13.3 g | 71.5 g | 3.4 g |
| Winter wheat, hard red, puffed, organic | 375 | 11 g | 77.9 g | 2.2 g |
| Flour, buckwheat | 334 | 8.9 g | 75 g | 2.5 g |
| Rye flour, medium | 349 | 10.9 g | 75.4 g | 1.5 g |
| Pasta, whole grain, 51% whole wheat, remaining enriched semolina, dry Dried or dry | 361 | 13.2 g | 73.3 g | 2.6 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 346 kcal. 1 cup (164 g): about 567 kcal.
Is cooked buckwheat groats high in protein?
Cooked buckwheat groats contains 11.7 g of protein per 100 g (23% of the 50 g Daily Value), or 19.2 g in 1 cup (164 g). About 13% of its calories come from protein. Compared with other cereal grains and pasta, that is above the median (median 9 g).
How many carbs are in cooked buckwheat groats?
Cooked buckwheat groats has 75 g of total carbohydrates per 100 g, including 10.3 g of fiber.
How much fat is in cooked buckwheat groats?
Cooked buckwheat groats contains 2.7 g of fat per 100 g, of which 0.59 g is saturated (3% 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 (70% DV), copper (69% DV), magnesium (53% DV), Niacin (B3) (32% DV) and phosphorus (26% DV). The full list is in the vitamins and minerals table above.
How much sodium is in cooked buckwheat groats?
100 g contains 11 mg of sodium, 0.5% 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 170685. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 95/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.